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Home Gym Workout – Kettlebells & Deadlifts #8
3:30 P.M.
Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total
Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)
Military Press – Ladders (1,2,3, 1,2,3, 1,2,3, 1,2,3) rounds x 24kg (:15 on/:30 rest)
Snatches – 10R/10L x 5 rounds x 24kg – 100 total (:30 on/1:15 rest)
Chinups – 5 x 3 sets (2:00 rest)
59:48 total time
This was a tough workout leading up to tomorrow’s Thanksgiving feast. The swings weren’t a problem and with that much rest I could probably go up to a Bulldog if I had one.
I got up to a full set of four ladders on the military press and followed it up with a total of 100 24kg snatches. That took about 16:00 or so just to get to 100 so I’m way off the pace of the Secret Service Snatch Test – 200+ snatches in 10:00 with the 24kg bell. Not bad, though, for just starting with snatches a few weeks back. I’m focusing on strength for now so once I finish up this program around Christmas I should be able to cut some time.
I also added in some morning treadmill cardio to provide a sink for all the extra calories coming later in the week. Threw in a set of 10 swings with the 36kg bell every three minutes up until around the 35 minute mark for a total of 110 swings. Then just walked briskly for the rest of the hour. My average heart rate was 124bpm for the whole time, which is about on target for the Maffetone scale.