Today was our “Medium Day” and like our Monday workout, called for 5 ladders of 3 rungs of the clean and press.

We followed the same protocol for warm-ups and weights for the most part. Cameron managed to use his 24 kg for singles and doubles for his last two rungs on his fifth ladder.  A big improvement for him.

I, however, had to use my 24kg for the first rung of my last ladder, instead of using my 32kg. I made the first four rungs just fine (for my single rep) but hit the wall on the fifth rung. I mean the bell wouldn’t budge. So I dropped it and finished the fifth ladder with the 24kg for all my rungs.

I think that I really thrashed my shoulders yesterday and they didn’t get enough rest before I threw the 32s on them. Oh well, live and learn.

Val continues to use her 12kg and is plugging along just fine with her c&p.

Today’s swing workout called for 25 rep sets with 10 seconds rest between sets for 7 minutes. I kept my 24kg, Cameron his 16kg and Val her 12kg.

Val did her sets 2-handed, Cameron performed a switch about halfway through his 25, and I started 2-handed with my first set, and switched to 1-hand swings for the remainder. Our goal was to hit 240 reps in 7 minutes, however we were hard pressed to make 225 in that time period.

It bothers me when I miss my goal like that, however, I was looking at week one of our Enter The Kettlebell journey, and saw that we started with 140 reps spread over 12 minutes. In roughly eight weeks (remember we skipped one week and repeated one week) we’ve gone from 140 in 12, to 225 in 7. That’s quite an improvement for swinging only two to three times a week!

I finished with 20 janda sit-ups and 15 straight-leg sit-ups before stretching out.

Thursday is an easy variety day, and I plan on riding my bike for a bit and taking it easy otherwise. Friday we’re off, and Saturday is “Heavy Day.” I’ll have some posts each day, so please come back and visit when you can.


Here’s a shot I had to post from

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