I had a terrible conditioning workout today. I got these 45lb Go-Fit kettlebells to work out with in Minneapolis and they have this weird rubber coat. The rubber smells intensely bad and it was kinda distracting. Also, I felt a pain in my hamstring after the first round of double kb swings so I finished the last two rounds with a single kettlebell. My pounds-per-minute statistic is going down which is totally bumming me out. I need to push harder tomorrow and make something happen.
| Round 1 |
| Exercise |
Weight |
# Reps |
| Squat |
45lb KB x 2 |
19 |
| Press |
45lb KB x 2 |
15 |
| Shrimp |
45lb KB x 2 |
14 |
| Swing |
45lb KB x 2 |
20 |
| Row |
45lb KB x 2 |
16 |
| Round 2 |
| Exercise |
Weight |
# Reps |
| Squat |
45lb KB x 2 |
14 |
| Press |
45lb KB x 2 |
10 |
| Shrimp |
45lb KB x 2 |
11 |
| Row |
45lb KB x 2 |
16 |
| Swings |
45lb KB x 1 |
21 |
| Round 3 |
| Exercise |
Weight |
# Reps |
| Squat |
45lb KB x 2 |
15 |
| Press |
45lb KB x 2 |
9 |
| Shrimp |
45lb KB x 2 |
9 |
| Rows |
45lb KB x 2 |
12 |
| Swing |
45lb KB x 1 |
19 |
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on Tuesday, December 25th, 2007 at 5:32 am and is filed under conditioning, kettlebells.
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December 28th, 2007 at 10:38 pm
How do you do a shrimp drill with a KB?
Alex
December 29th, 2007 at 3:16 am
This is just a regular shrimp except you hold two kb’s cocked over your chest. When you rotate your hips you press one of the bells straight up. So if you are on your left hip you press the bell in your right hand. Then you reverse the motion. I picked this up from Mike Mahler’s Kettlebell Solution for Speed and Explosive Strength DVD. What I like about this drill is that it helps develop hip torsion. So my mount escapes are a lot better. What I don’t like about it is that you wouldn’t really ever want to extend your arms if you’re mounted, for obvious reasons.