Hot Fast Afternoon Kettlebell Practice

Warm Up Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1

Simple and Sinister 

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

I slept in the this morning. Then took my time getting started with my training. Same routine, sets and reps as yesterday. It was 90°F and felt like 92°F. Warm up took 12:17. Moved on to the kettlebells and went really fast 17:12 nearly a minute faster than yesterday. Maybe I'm stronger in the afternoon than the morning. I was really cranking through the get ups but even so I paid close attention to my form. 

And this is what I look like after completing 100  kettlbell swings and 5 sets of turkish get ups per side in just over 17 minutes.