Jersey Kettlebell

Today's Kettlebell Strength and Yesterday's Conditioning

Had to split up my strength workout into two sections today due to my jacked up schedule.

Part A: 5 sets of 5 reps

• Kettlebell suitcase dl's with double 40 kg's
• Double Kettlebell press 2 (28kg'sx5), 1(32kg'sx5), 1(32kg'sx4), 1(36kg'sx2)

I've been trying to get my press weight up, so am trying to hit some heavy doubles and singles.

Part B:

5 sets of 5 reps

• Double kettlebell front squats 3(28kg'sx5), 2(32kg'sx5)
• Weighted pull ups 2(24kgx5),2(28kgx5),1(32kgx5)

Here's the last round of yesterday's conditioning workout.

40 seconds work/20 seconds rest x 5 rounds

• bear crawl
• box jumps
• stationary sprints
• band swimmers
• kettlebell swings

I subbed bear crawls with Prowler push, bear crawl, prowler pull.

Yesterday's Conditioning and Today's Kettlebell Strength

Yesterday's Conditioning Circuit

30 seconds work/15 seconds rest x 5 rounds

1 minute rest between rounds

• 24" box jumps
• Ski erg
• kettlebell swings 32kgs
• Burpees
• Slam ball 25 lbs
• kettlebell high pulls 32kgs

Fun, quick and efficient

Today's kettlebell Strength

5 sets of 5 reps done as a circuit

• kettlebell front squats 32kgs
• Pull ups 20kgs,24kgs,28kgs,32kgs,36kgs
• Keg press 85 lb keg 
• Suitcase dead lift (worked up to 48kgs, double 24's in each hand)
• TRX Knees to chest 10x

Finished with Prowler relay with The Candy Man

6x50 ft

 

Slosh Pipe, Farmer Walks, Prowler,Power Wheel Walks, Static Peg Board Holds.

Fun workout!

Perform 30 seconds work/ 15 seconds rest between each movement using the GymBoss.

You will have to hustle to get the Power Wheel hooked up to your feet.

Rest one minute between rounds

Do 5 total rounds

• Slosh pipe overhead lockouts
• Farmer walk 32kg kettlebells
• Power wheel walks (forward and backward)
• Prowler push
• Static pull up holds on the peg board

This workout hit the abs hard!

The slosh pipe has 35 lbs of water in it in it, but is challenging to hold over head.

Today's Kettlebell Strength Workout

Here's what I did today

Warm up: 5 minutes of get ups with 24kg

4 rounds of (1,2,3) reps in circuit fashion of:

• double kettlebell front squat
• weighted pull ups
• double kettlebell presses

First two rounds done with 28's, the second two done with 32's

weighed pull ups done with 24 kg's

Finisher: Prowler push 7 laps on the rubber floor. Relay with The Candy Man. The rubber floor got tougher as we went.

Enjoy, and have a great weekend!

Sign up for our Mini Kettlebell and Body Weight Training Workshop next Saturday!

The Workshop will run from 9:30-11

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This one busted me up nicely!

I needed to crank it up the conditioning a few notches today, so here's what I did.

6 rounds of 20 seconds work/10 seconds rest of 5 different movements

I completed 6 rounds at one before moving to the other.

1 minute rest between stations

1. kettlebell swings 32kgs (13 swings each time)
2. Pull ups (averaged 8 reps)
3. Box jumps 24"box (10 reps each round)
4. Battling ropes (this was the dark horse)
5. Prowler push (this was pretty pain full as well)

Outdoor Conditioning

6 rounds of conditioning

30 seconds work 30 seconds rest non-stop on the GymBoss Timer

• kettlebell swings 32kg
• sledge hammer hits 
• prowler push 
• jump rope 

Switching sides with each round on the sledge hammer.

My kids enjoyed the ride on the Prowler