Warm up walk 0.54 miles in 11:24 for an average of 2.8 mph.
Warm up calisthenic circuits 5 reps per exercise, (per side or direction if a unilateral type exercise) 13:23 minutes.
- Prying Goblet Squat w/ 25# kettlebell
- Lying Hip Extension
- Halo w/ 15# kettlebell
- Flying Dog
The Practice
- Kettlebell Swings 5x10x35# Two Handed
- Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
- Kettlebell Swings 5x16,17,17,17,17x35# Two Handed
- Kettlebell Swings 5x17x35# Two Handed
- Turkish Get Ups 10x1x25# (per side)
I increased my reps just a little bit again last night. After the first 10 sets, which build up to 15 reps per set, I went up to 16 reps on the 11th set and then 17 reps for every set thereafter until I completed a total of 20 sets in 20 minutes. Again, these sets are done EMOM. Total reps of swings was 284.
I probably took about a 2 minute break between the swings and the get ups last night. Then I moved as quickly as I could through 5 straight sets of get ups before taking a brief pause to get a sip of water and to re-chalk my hands. Finished up the final 5 sets. Total time 39:11. That was about a 1.3 minutes longer than my last session, but I'll attribute that to the late hour and the fact that I had fasted all day.
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