John’s Ramblings

A stressful week: overloaded at work, my step-daughter had surgery on Thursday (she’s going to be ok, thanks), and we removed the eyesore of a wood stove from the house on Saturday. Between commitments, there was no time or energy to do much working out, or any bicycle riding.

Between errands, chores, visitations, and school work, I managed to squeeze in the following on Sunday night:

Warm-ups: lunges, stretches, etc.

4 sets:

• 15 x 24kg kettlebell swings
• 10 x kettlebell burpee/deadlifts w/ 2 x 20 kg kettlebells
• 10 Blast-Strap scarecrows

Farmers walk the 2 20 kg bells down the stairs to the back yard, then 3 sets:

• press 2 x 20 kg kettlebells, then walk w/overhead lockout 20 yards.
• 5 double presses
• rack position, walk 20 yards
• 5 squats (had to drop kb’s on 3rd set before doing squats)
• farmer’s walk, faster pace, 40 yards
• 5 double kb rows

Then, just trot back up the stairs into the shop and put those bad-boys away. Felt good.

Tags: exercise, kettlebell, workout

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