Kettlebells and wall balls......what was I thinking!

May 14th.

Warm up: SHOT, Indian clubs
“Karen” 150 wall balls. 20# ball, 6:58. Gassed after 75 reps the rest become real uncomfortable.
Pull-ups: 40 reps or more
Kettlebell long cycle: 2-16kg. for speed
Kettlebell long cycle press: 6 min set
Kettlebell cleans: 6 min set
As you may know by now if you have no life and follow my blog, that I am not a kettlebell Nazi as if is the only sport or tool in the fitness tool box. Today’s training was a combo of crossfit method of using a slam ball instead of a kettlebell as I have done most of the time when Wall balls for the session. However when you do a 50 or more kettlebell wall balls, they become a toe crushing affair. Regardless of what you use, if you only have 10 min to train, walls balls will gas the best of them.
May 13th.
Rest day:
2 hour trail run. Cool morning where it rained the night before so footing was not as easy. WTF, its trail running! You have to take the ground foot by foot, as it all an adventure.
There is a section of my favorite trail that has a rock section that is called the “Lemon squishier” . As you get to the top of one of the many hills(some would say mountains) you have two options; one is a long around about or you can slide your whole body between 50 foot sections of rock to the top. There is not much room, but the average fit man or woman(unless there is a DD issue) can traverse and slide your way to the top in a few minutes. However, if you are obese, which leaves out 30% of the US population, you can take the much longer trip around this great speed bump.
May 12th.
Warm-up:
Indian clubs, stretch bands, box jumps, jump rope
Barbell front squat:
DB floor press
Pull-ups
Kettlebell push jerk for speed.
May 11th.
Warm up: Indian clubs, SHOT,stretch bands, jump rope.
Kettlebell snatch
20x2 min sets 16,20,24kg.
4 sets of 2 min 28kg swings
Second session:
4000 meter rowing
10 min on heavy bag.
Pullups
May 10th.
Warm-up with Indian clubs and stretch bands.
Trap bar deadlift: 145 to 325 sets of 5
Kettlebell push jerk: 16kg to 36kg.
Pull-ups 15lb Xvest