Cooler Evening Kettlebell Training

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 3 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 2.5 minutes

Test my max rep pushups in a single set. Got 14 reps! That's up from 11 back on 14 May 2016. The last two weeks I've been doing 4 rep grease the groove style sets throughout my work day.

Simple and Sinister 

• Two Hand Kettlebell Swings 3 x 10 x 44 lbs.
• One Hand Kettlebells Swings 2 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 5 x 10 x 53 lbs.
• Turkish Get Ups 5 x 1 x 35 lbs. per side

I decided to throw in a couple sets of one hand swings. They felt good. I also did 5 sets at 53lbs. Getting stronger! I had intended to do a set or two of get ups with the 44 lb kettlebell but I forgot and moved that bell away from exercise mat. So, in order to finish my get ups in less than 10 minutes I stuck with the 35 lb. bell.

Today I had a peak heart rate of 145 during my swings. My average heart rate during the kettlebell practice was 121. Warm up plus push up test 12:41. Kettlebells 18:35. I did even more work in less time! I've done my kettlebell training 17 out of 28 days this month. That's a little bit better than every other day. I would like to get to training every day with only the occasional day off as outlined in Simple and Sinister.