2/15/2007

Workout with Cousin John

Warm-up

• Figure-eights with a hold 30x (35lb KB)
• 20-seconds of Jump Rope, 10 seconds rest, 20-seconds of swings OR figure-eights with hold (8x) (35lb KB)
• Figure-eights (70lb KB)
• Pumps 10x (50lb KB)
• Turkish Getups 3x ea. side (50lb KB)

"Enter The Kettlebell" - Heavy Day Routine 64lb Kettlebell

• Clean & press followed by High Pulls: 5 ladders of 3 rungs ea. for a total of 30 reps each arm
• Roll The Dice "7": Seven minutes of swings with 64lb KB... 50 swings, 10sec rest, repeat... Total = 250 swings.
  Although exhausted, I felt remarkably well rested within a few minutes. Ready for more.
• 15 situps with KB
• Half-Getups 3 each side
• Upside Down Pushups on KB