Kettlebell Workouts 3/11-3/12/2013

After the completion of the 24 day challenge, I took a few days off from working out, ate a few carbs (read pasta and rainbow sherbert) and in general took it easy for the weekend. Monday 3/11/2013, I started my new job working at M&T Bank in Baltimore and I hit the Kettlebell routine again.

3/11/2013

Lower back is still a little sore and tender from a previous pull, but I was able to keep my core strong and used a little lighter weights to get through the workout. Mondays workout was a combination of swings, alternating push presses and bent over rows. I used 26 lb bells for most of the workout, concentrating on my form on the swings and push presses.

Second half of workout was more swings, squats with reverse lunge and another exercise that escapes me(guess I need to take a picture of the workout with the trusty iPhone so I can remember). This was followed by a 6 or 8 minute tabata of swings 30 secs work, 30 seconds of rest.

3/12/2013

No lower back issues today. Warmup was turkish getup ladders (each step building on the previous)


The movements below were performed for 3 rounds

Two Hand Swings 10 with 1 - 35 lb bell
Floor Press 8 with 2 - 35 lb bells
Front Squats with twist/press 10 reps each side w 1 - 35 lb bell

5X5
Double Swings 
Double Cleans
Double Squats

All of the above performed with 2 - 35 lb bells

Abs

10 Rollups with 18 lb bell
10 crunch twists w 18 lb bell

Tabata 6 minutes
20 secs work 10 secs rest
Swings followed by Jumping Jacks