Kettle Bell Workouts Middle of March through April 2, 2013

The work has been getting more intense:

These are samples of the last 5 workouts in no particular order:

Warm-up: Halos, Foam Roller, light swings, jumping jacks, body weight Turkish Get-ups

Pushup SS with Heavy Swings 10 reps x 5 sets. Swing weight is 44 lbs

Turkish Get-Up Upward movement/Squat Push Press/Turkish Get-Up downward movment L/R for 8 minutes

Partner work (alternating work with partner of the following)

Swing 10x10
JJ 10x10
Bosu Crunch 5x10
Jump Rope 5x50
Thrusters/Woohoos 5x10

Warm Up: Halos, light swings, foam roller, jumping jacks, BW TGU

Stations ( approximately  8 minutes per station) wieght used was 44 lbs for swigs, rows, mil press. 35 lbs for squats, no weight for windmills, 26 lbs for figure 8

Stat 1                                           Stat 2

Swings 15 reps                            Rows L,R 5 reps  
Windmill L,R 5 reps                     Mil Press L,R 5 reps

Stat 3                                         Stat 4
BOSU Crunch 8 reps                 Squat 6 reps
Side Planks 10 R,L                    Pushups 7 reps
Glute Bridge  30 sec                  Figure 8 reps

Finisher

Swings             10 9 8 7 6 5 4 3 2 1
Jumping Jacks    1 2 3 4 5 6 7 8 9 10

As much as can be done in 5 minutes

Warm Up: Halos, light swings, foam roller, jumping jacks, BW TGU

Swing work 35 lb weight  20 sec on 20 sec off for 6 minutes

Clean-Press-Windmill L,R x 5
Swing-High Pull  L,R x 5
Clean- Push press L,R x 5  This is all done for 3 rounds. Because it was light day used 35 lb bell for all work

Tabata 5 minutes

Ab work: Bosu Crunches/Planks/Rollups

Warm Up: foam roller, TGU ladders

Floor Press 25 secs on 15 secs rest did this for about 4 rounds. Used 2 44 lb bells for floor press
Cleans
BW Squat

two hand swings 10 reps, rest 30 repeat for 5 rounds used 44 lb bell
two hand push press  10 reps used 2 26 lb bells 5 rounds
single rows 5 l, 5 r used 1 44 lb 5 rounds

ab work

Warm Up: foam roller, swings, pumps, halos

Swing work

10 two hand swings x 5 rounds w 1 44 lb wt.

Stations about 7 minutes per station:

Stat 1                                                Stat 2
Farmer's carry 2- 70 lb wts               Squats    5,6 7 R,L used 35 lbs for all wts
Abs(BOSU Crunch) 10 reps            Cleans     5,6,7 R,L "        "          "
                                                        1 hand swings 5,6,7 R,L "  "     "      "

Stat 3                                              Stat 4
Mil Press 1,2,,3,4,5 R,L 44 lb sgl     Deadlift   5 reps  w 88 lb wt
Row        1,2,3,4,5 R,L    " " "          Windmills 5 reps R,L 10 lb wt in lower hand

Eating plan has suffered somehwat but we are getting ready to start a 90 day challenge where my goals are to lose 20 pounds, military press a 70 pound kettle bell for 3 reps and lose another 10 to 12 inches overall. Trust me the body is feeling the work and I like the feeling. I am signing up to play pickup softball on Saturdays when I am available to do so. Its a 55 year and older group so it should be fun.