John’s Ramblings

It’s a kettlebell kinda night:

Warm ups, then:

4 sets:

• 15 kettlebell swings 20 kg
• 5 Negative Pull-Ups w/assist band
• 15 pushups

3 sets of complexes:

• 25 seconds kettlebell swings 20 kg
• 25 seconds rest, then

• 25 seconds kettlebell swings
• 25 seconds pushups
• 25 seconds rest, then

• 25 seconds kettlebell swings
• 25 seconds pushups
• 25 seconds kettlebell squats 16 kg
• 25 seconds rest, then

• 25 seconds kettlebell swings
• 25 seconds pushups
• 25 seconds kettlebell squats
• 25 seconds plank

Given how sore I was from Saturday’s negative pull-ups, I climbed up to the bar with some trepidation tonight.  First rep was ridiculously hard, so I got out the giant rubber band to hook around the bar, and put one foot into it to lighten the load a bit.  The result was a successful (but still strenuous) 5 reps per set.

The complexes are killer.  25 seconds of rest between the sets goes by very fast, especially when you are in sets 3 and 4.  I was absolutely drenched by the fouth set, and I had to bear-hug the kettlebell to hang on to it for the squats.

I was able to focus and work hard for these sets.  I had more energy that I did last night for HIT, which may have been fatigue and maybe that I started tonight’s exercise 2 hours earlier in the day.

Tags: exercise, kettlebell, workout

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