Kettlebell Day: 12/13/12

Today was a short and sweet workout with the Kettlebell.  All of these were done with my 25lb Kettlebell.  The bent over rows were done with 20lb dumbbells in each hand. This was another interval style workout done with the GymBoss set to 40 seconds work, and 20 seconds rest.

3 Rounds of the following circuit
(I rested about 1-2 minutes between each round, my reps are in parentheses)

  1. Goblet Squat (11, 12, 13)
  2. 2 Handed Kettlebell Swing (26, 26, 27)
  3. Double Bent Over Rows (19, 17, 15)
  4. Alternating KB Clean and Jerk (6, 6, 6)
  5. Left Arm Hi Pulls (20, 19, 18)
  6. Right Arm Hi Pulls (20, 23, 22)

*total time: 21 mintues (that’s counting the breathers between circuits)

The routine from’s site called for the last two exercises to be snatches- but I am not proficient enough at those yet to include them in a timed circuit.  So I did the Hi Pulls instead- which are just a regression step down from the Snatches.

Tomorrow I plan on taking a day off from training…  I am thinking about a run for Saturday and heavy lifting with Mr. S on Sunday…  See you then!


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