Enter The Kettlebell Week 11, Medium Day

Well we’re counting down the days left in the ETK program workbook from Anthony DiLuglio and the Art of Strength Gym. (You can get yours here AOS DVDs & Downloadables)

Today was not quite as hot as Tuesday. We had a nice breeze blowing through the side yard where we workout, so even though we added one more rung, we weren’t as beat up today as we were on our light day.

Cameron was in class tonight, so my wonderful wife joined me for our workout. After completing our warm-ups, we selected our kettlebells and prepared to climb ladders.

Val used her 16 kg for her singles and her 12 kg for her 2,3,and 4 rep sets. I used my 32 kg for my singles and my 28 kg for my 2,3, and 4 reps sets. I felt so good with the 32 kg, that on my third, fourth and fifth ladder, I used the 32 kg for my 1 and 2 rep sets, and my 28 kg for my 3 and 4 rep sets.

Upon finishing our ladders, we rested for 3 or 4 minutes, then launched into our swing. Today’s dice roll dealt us 25 rep swings with 10 second rest periods for 10 minutes. Val did her 12 kg swings two-handed, while I alternated my 24 kg swings with 25 right (rest 10 seconds) and 25 left for my sets. This was a good combo for us, and we hit 250 total swings for the 10 minutes.

After my ab work and stretching I jumped into the pool to cool off.

We have four more ETK workouts to do to complete the program. This program really does a hell of a job burning the fat off while building strength and endurance (as well as shaping our muscles). This program is a great all-around fitness model that really produces results. Try It!


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