kettlebells + cardio

Tuesday

marcus — Tue, 24 Jul 2007 21:24:27 +0000

Tabata with double handed swings (24kg) 8 sets, 4mins, 105reps (I'm loving this tabata stuff!)

Three 30sec fast runs on the treadmill (12mph)

Went outside for a run - 3.5 miles in 45mins
Had to stop as I needed to wee & I can never get back into a rhythm after stopping (the running that is...)

A1 - Double kettlebell Military press 32kg 1x10, 1x6
A2 - Double kettlebell bent over row 32kg 2x10

10 Slow Situps

Lower back is aching a little. Must be all this cardio stuff i've suddenly started to do... My body doesn't understand it!

Saturday

marcus — Sat, 21 Jul 2007 14:30:40 +0000

30mins in treadmill at 5.3mph - 6.3mph (2.5 miles)

A1 - Double sots press 24kg 1x10, 1x8
A2 - Double bent over rows 24kg 2x10

Double cleans 24kg 2x8
Windmill 24kg 6 each side
24kg side bend 10 each side

Never been a big fan of windmills but do them occasionally. Fell over on the last sots press as usual but I dropped the KB on my ankle & gave myself a nasty bruise - first ever KB injury in 3 years!... lucky it wasn't a 32kg!
Cardio is getting there...

Thursday

marcus — Thu, 19 Jul 2007 12:16:06 +0000

A1 - 32kg double military press 1x10, 1x8
A2 - 32kg double rows 2x10
B1 - 24kg double bottoms up cleans 2x8
B2 - Pistols on to a box 2x5 each side
Isometric hold with 2 32kg 20 seconds.

15 minute run outside straight after.

Cardio is going to take a month or so to get back up to scratch I think... Pistol box is quite high (2ft) gonna keep trying to lower it.