Return of The Kettlebell – Variety Day 07/14/09

Following Pavel’s suggestion in RTK, I decided to take it easy and concentrate on a couple light circuits,

Starting with jumping rope for 100 reps, I then did some bodyweight squats, pumps, Bulgarian squats and lunges (10 reps each, 2 times through), before performing a circuit of the following movements with a 12 kg bell:

Right side – Arm bar, get-up, windmill, bent press, overhead squat, sots press. Do these one flowing into the other. At the completion of the sots press, lie back down and do it again on the left side.

What a great series! I first tried to do it with a 16 kg, but the overhead squat and sots press were too difficult, mostly due to limited range of motion. The 12 kg was light enough that I could concentrate on keeping my shoulder stable.

I finished with some joint mobility work and jumped into the pool to cool down.


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