Enter The Kettlebell, Week 10 Complete

10 weeks down, 2 to go!

Saturday was our “Heavy” day, and if you’ve been reading (or participating, I hope) along, then you know that “Heavy” means 5 ladders with 5 rungs each.  This is our hard, max effort day.

I had to work overtime from 5:30 to 11:30 last night, so we did our workout early in the day (2:00 p.m.) as opposed to our usual time of 6:00 p.m.  Of course that meant we had to battle the sun and heat as well, which made those 5 X 5’s just a little bit harder.

After our customary warm-ups, we started our sets with our heavier bells.  Val used her 16 kg for her singles, while I used my 28 kg for my first four rungs, and my 24 kg for my 5th rung.

Val’s sets went like this:

Ladder 1:  16 kg/1; 12 kg/2,3,4,5
Pull-ups:  1 (no band), 2,3,4,5
Rest for 1’30”

Ladder 2:  16 kg/1; 12 kg/2,3,4,5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 3:  16 kg/1; 12 kg/2,3,4,5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 4:  16 kg/1; 12 kg/2,3,4,5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 5:  16 kg/1; 12 kg/2,3,4,5
Pull-ups:  1,2,3,4,5

My sets were similar, but looked like this:

Ladder 1:  28 kg/1,2,3,4; 24 kg/5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 2:  28 kg/1,2,3,4; 24 kg/5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 3:  28 kg/1,2,3,4; 24 kg/5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 4:  28 kg/1,2,3,4; 24 kg/5
Pull-ups:  1,2,3,4,5
Rest for 1’30”

Ladder 5:  28 kg/1,2,3,4; 24 kg/5
Pull-ups:  1,2,3,4,5

Remember, we’re doing 1 clean and press right, 1 clean and press left, and 1 pull-up.  Then the second ng for 2 R, 2 L, 2 pull-ups;  all the way up to 5.  The rest.  Usually we rest for only 1 minute.  However, due to the heat, I pushed our rest periods out to 1 minute 30 seconds.  We also went through about 3 bottles of water each.

My clean and press ladders were tough and I felt like I could have used the 28 kg for every rung.  However, I thought I would play it safe and wait until week 11’s “Heavy” day to hit 5 X 5 with the 28 kg.  Week 12 will be an all out battle with the 28 kg and the 32 kg.

We finished our “Heavy” day with 8 minutes of swings.  25 reps with 5 second rest periods.  The AOS ETK workbookcalled for 310-390 reps.  We managed 200.  And those 5 second rest periods?  I think we hit the first 3 or 4 on the nose.  The rest were stretched a bit.

Once we finished our swings, I did my ab work consisting of 25 Janda sit-ups and 20 straight-leg sit-ups. Val and I then stretched out our hamstrings and lower backs and jumped in the pool to cool down.

I finally timed our entire workout, something I’ve been meaning to do for some time now but had never gotten around to, and found that we took about 1 hour and 15 minutes from the start of our warm-ups to my last straight-leg sit-up.  We rested for about 2 minutes between the warm-ups and our first ladder and for about 5 minutes between our last ladder and our swings.  I then went directly from my last swing to my ab work.

The last 10 weeks have been challenging but also results-producing.  I’ve lost weight, gained strength and added size and shape to my muscles.  Val has done the same and has increased her confidence as well.  I can’t recommend the Enter the Kettlebell (ETK) program enough and urge you to buy the ETK quick start set from Dragondoor.com and the Art of Strength ETK workbook.  Then study the ETK program and video and start your own transformation!

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