Morning Workout 08/18/2008

LIGHT DAY

Warmup 16kg/35lb Kettlebell

• Halos: 5 reps each direction
  
• Flip Clean Squat: 10 reps
  
• Free Style
  
• Total Time = 2'43"
  
• Heart Rate= Y 160+ b.p.m.
  

Presses and High Pulls: 48 reps each
4 ladders, 3 rungs, 28kg / 62lb kettlebell
Note: I'm adding one more ladder to each workout day, increasing workout volume in order to build toward pressing the 70lb kettlebell.

• 1^st ladder: ¹ 1'43"    Y143 (yes both =143, not a typo)
  
• 2^nd ladder: ¹ 1'43"    Y154
  
• 3^rd ladder: ¹ 1'34"    Y162
  
• 4^th ladder: ¹ 1'40"    Y161
  

All rest periods for Presses & Pulls: Allowed heart rate to drop below 130bpm

Snatches: 50 reps
Dice Roll = [3],[1]= 4 minutes with 28kg/62lb kettlebell
Note: Today's an easy day. 10 snatches, rest & repeat.

• 0-45"        5L/5R, rest 60 sec.
  
• 1'45"-2'17"    5L/5R, rest 45 sec.
  
• 3'00"- 3'30"    5L/5R, rest 60 sec.
  

Feeling too good, so I added two more sets of snatches.

• 4'00"- 4'57"    5L/5R, rest 60 sec., Y154
  
• 6'00"        5L/5R, Y167
  

Freestyle: 12 minutes continuous movement
16kg/35lb Kettlebell
I kept the kettlebell moving for 12 minutes non-stop. I would simply do one drill and repeat it with the other arm and switch to a new technique focusing on a different body part for each exercise. Exercises I incorporated included: Slingshots, Presses, Swings, Kettlebell flipping, squat flip clean, snatches, upside cleans, upside down presses, tactical lunges, figure eights with a hold, alternating swings, crush curls, crush press, etc…

• Final Heart Rate at 12'00" mark = Y145+ bpm
  
• Wow, That was harder than I thought it would be! Gotta do that more often.
  

Stats

• Workout time: 45 minutes
  
• Calories: 481 (102 calories more than last Monday)
  
• Time in each heart rate zone
  
  • 7'23"     in Zone 1: 112-129 bpm
    
  • 16'41"     in Zone 2: 130-153 bpm
    
  • 10'36"    in Zone 3: 154-167 bpm
    
  • 1'29"    in Zone 4 (168bpm & above)
    
  • Approximately 10 minutes missing. Not sure where they went.