training blog 10/2/08

all movements done with a 53lb kettlebell

swings (timed sets of 1 minute)
30 seconds rest
swings (timed sets of 1 minute)
30 seconds rest
2 turkish getups (alternating sides, lunge style)
30 seconds rest
swings (timed sets of 1 minute)
30 seconds rest
swings (timed sets of 1 minute)
30 seconds rest
2 turkish getups (alternating sides, lunge style)
30 seconds rest
swings (timed sets of 1 minute)
2 turkish getups (alternating sides, lunge style)
30 seconds rest
swings (timed sets of 1 minute)
2 turkish getups (alternating sides, lunge style)
30 seconds rest
hand to hand swings (timed sets of 1 minute)
2 turkish get ups (alternating sides, lunge style)
30 seconds rest
using a clean and press to get kettlebell into position
30 seconds overhead walking with kettlebell in left hand
30 seconds overhead walking with kettlebell in right hand

then with 10 second rest periods
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)

pry the pump stretch at the end.

Related posts:

1. training blog 9/25/08
2. training blog 9/30/08
3. training blog 9/29/08
4. Training blog 9/26/08
5. training blog 10/1/08