London Kettlebells UK Kettlebells And Kettlebell Personal Training

Mon

5mins, 210skips on x-heavy lifeline jump rope

3 Rounds:
Ring dips (10,8,6)
Burpees (10,8,6)
Pullups (10,8,6)
Bear walk 50 metres (and walk back in agony)
21:40mins

Tues

8mile cycle ride in 45mins

3 Rounds:
Situps (40,20,10)
Double 32kg front squat (10,5,3)
B/W squats (40,20,10)
2 handed 32kg swings (40,20,10)
21:25mins

50 2 handed 16kg swings

3 Rounds:
24kg 1 handed swing L,R (21,15,9)
24kg 1 handed clean L,R (21,15,9)
24kg 1 handed Military press L,R (21,15,9)
16kg OHS L,R (10,5,2)

35:45mins

Been neglecting the KBs & therefore found this tough.

Have been doing a lot of endurance stuff & some kettlebell circuits. Will reinstate my dedication to the log from now on.

Today I cycled 8miles in 37minutes with 5 steep 400-800metre inclines. Have been doing this a lot along with 8-9 mile runs twice per week. Kettlebells have mainly been high-rep 32kg double cleans & 24kg snatches... Keeping the fluid GS form. Have also been doing 2-5min sets of double 24kg LCC&J.

Diet has gone to pot. I've been eating like a pig to be honest (biscuits & bacon sandwiches mainly). Is it that time of year or what?? I can't seem to stop! Maybe it's the weather... If this diet carries on I'll have to train 6 hrs a day like Michael Phelps, otherwise I'm going to become a major lard-arse!

5:45mins: X-Heavy lifeline speed rope (310 skips)

3 Rounds 21-15-9
Ring Pushups, Situps, Double 24kg swings
13:01mins

I've had a fever for the last few days so did this to celebrate being better :)

3 Rounds:
100m sprint, 5 Ring dips, 5 Strict pullups, 300m jog, 15 situps, 15 pushups
17:23mins

Worked on muscle-ups - no chance!! Will just have to work on pullups and dips until I can do about 20 of each...

Going to do some kettlebell work & bicycling tomorrow :)

Thursday

13 Miles on bike

Friday

5 Mile run

Got a set of gymnastics rings today so am looking forward to playing with them over the weekend.

Tuesday

Cycle to & from work (13miles) plenty of hills.

Wednesday

Cycle to & from work (13miles). Will start to time this soon.

2 Rounds (for time)
10, 9 double 32kg mil presses
9, 8 pullups
8, 7 supermans
7, 6 Back-Of-Hand pushups
6, 5 Situps with 1 32kg bell at chest
5, 4 knees to elbows

8.6 mile (13.82km) run

1.5hrs (approx)

Working on endurance/distance rather than time at the moment - taking it very slow until my legs get used to it.

Crossfit 'Angie':

70 STRICT pullups (in sets of 5 with 20sec breaks) + 30 Jumping Pullups
100 pushups (in sets of 15-25)
100 Situps (in sets of 15)
100 B/W squats (in sets of 25)

36:30mins
(36:56 with 45pullups & 55 jumping pu's - 4 months ago)

The pull-ups killed me for the rest of the workout (I can usually do 60 pushups in a row) still, not bad for 16.5stones

Monday

2km row in 8:20, 10 Pullups - Rowing technique is terrible!

Wednesday

2 Rounds of:
15 Burpees
15 10kg Squats
4 Pull-ups onto roof
5 Pushups on back of hands
20 walking lunges
5 16kg snatches each side
20metre bear crawl
12:45mins

80 16kg snatches in 4mins