Today is my off day. That doesn't mean I sit on the couch all day watching the Netflix. We went for 2 walks. Yeah the first one was for coffee, but I am counting it. The other was a 2 mile walk to cheer on the LA Marathoners. Also got in a little rumble roller work in.
This is the first week of my re-started program. I re-started it because I got a heavier, more challenging kettlebell (40KG). The emphasis of the program I am currently performing is to increase my pressing strength and practice kettlebell swings/cleans/snatches.
Today is my easy practice day. Greasing the grove they say.
1 arm kettlebell military press with 40KG on each side followed by pull-up(s).
Started with 1 rep of each (presses & pull-ups); then 2 reps of each (presses & pull-ups).
*Repeated this 5 times.
Kettlebell snatches with 24KG.
Executed 15 reps each arm and take a short break. Then repeat. The first break was probably 20-30 seconds; but the last was probably closer to 2 minutes taking to a kid about cookies (at the park, turns out we both like peanut butter cookies:)
I wasn't watching the clock - just practicing outside until my hands told me it was a good time to stop. In fact my intent was to get 16 more reps, but knew that would regret it tomorrow. If you have practiced many snatches you will know what I mean. If you have not it means my hands took a beating and more reps would mean blisters tomorrow. I have learned this from experience. The experience of not listening to my hands in the past.
*Finished with 196 reps total = 98 each arm.
I got "The Bull Dog" (40KG) (bell on the right) as a belated birthday gift. This heavier bell has allowed me to 'restart' my program.
Today was heavy day all over again.
Started with the Bulldog for pressing ladders:
*One arm Military pressed 1 rep each side. Then performed 1 pull up (body only, no weight added).
*One arm Military pressed 2 rep each side. Then performed 2 pull up (body only, no weight added). *One arm Military pressed 3 rep each side. Then performed 3 pull up (body only, no weight added). *One arm Military pressed 4 rep each side. Then performed 4 pull up (body only, no weight added).
(Repeated this for 5 ladders (5 rounds)).
**Finished with The Beast (48KG) (bell on the left in the intro picture).
10 swings at the top of each minute for 12 minutes = 120 swings.
Parallel bar leg raises 5 sets of 5
Pistol Squats, 1 rep each side for 12 sets
Press and pull-up
5 Ladders, up to 3 rungs
15 minutes kettlebell snatches = 180 reps