Return Of The Kettlebell – 07/22/09 – Medium Day

Came home today and was pretty wiped-out from work. Then I took a little cat nap for about 20 minutes, got up and was ready to go. And that caffeine tab didn’t hurt either…


Jump rope for 200 reps.

10 minute warmup, 4 times through the circuit.


Press & Squat

20 kg (R) and 16 kg (L).

4 ladders, 3 rungs, 5 squats at the end of every third rung.

I found that I’m taking about 30 seconds between rungs, and I’m taking a minute between ladders.  You might have noticed I’m not using DD bells.  I had the AKC ones first and can’t afford to switch everything back to the traditional style bells.

Sumo Deadlift

2 x 20, switching sides for the bells after the first 20.

1 minute rest between sets.

Joint mobility and a glass of wine with dinner.

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