Another Morning Kettlebell Practice Session

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/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

• Two Hand Kettlebell Swings 2 x 10 x 44 lbs.
• One Hand Kettlebells Swings 3 x 5L, 5R x 44lbs
• Two Hand Kettlebell Swings 2 x 10 x 53 lbs.
• One Hand Kettlebells Swings 2 x 5L, 5R x 53lbs
• Two Hand Kettlebell Swings 1 x 10 x 53 lbs.
• Turkish Get Ups 1 x 1 x 35 lbs. per side
• Turkish Get Ups 4 x 1 x 44 lbs. per side

I really felt good after this session. Warm up took 15:22, exactly the same as yesterday but I didn't crawl as much. Must have wasted time in between movements.

Kettlebell swings were great. I even did two sets at 53 pounds 1 handed! I think I need to start writing my sets, reps weights down on the sidewalk w/ chalk again to make sure I'm tracking properly as I change things up. Total S&S time 19:22.

Next time I'll reduce the time between sets of swings from 45 seconds to 35 seconds. Also, I'll start out with only 1 set of 2 hand swings at both 44 lbs and 53 lbs. So 2-hand 1x10x44; 1-hand 4x10x44 and 2-hand 1x10x53; 1-hand 3x10x53; 2-hand 1x10x53.

I cranked through the get ups. However, I did try to pay more attention to the elbow to hand transition. I'm almost to doing all my sets with 44 lbs. If I feel good after the swings I'll do all the get ups with 44lbs.

So, I got up 15 minutes earlier again, 0600 rather than 0615. But I started my workout at about the same time. Got to work about the same time. Need to organize myself better. I ended yesterday with 9501 steps. So 5 of the last 6 days were over 8K steps, three of them over 9K!