FeralGoth’s BodyBlog

Needed to shake things up a bit - I’ve been stuck in a rut with kettlebell see-saw presses (variant of military press) and decided to do an interesting challenge yesterday with upper body change ups:

Some of the weights seem a little light, but this is more of a volume workout and the starting point of a little workout cycle:

Overhand "tactical" pullups (touch the bar with your neck or upper chest) wide-ish grip (relative to shoulders):
6 sets of 5 reps each, though towards the end I lost a rep :(

Kettlebell Clean and Press Ladder (the beginning) 16K (35lb) kettlebell (ladder of 1,2,3 then switch hands 1, 2, 3 brief rest, repeat 5 times)

Chest Press from the Floor 2X16K kettlebells - 4 sets: 12, 11, 9?!?, 11

Floor Flys with pair of 20lb dbs - 1 set of 10 reps (need to rethink this one, and got rushed…)

Renegade Rows with pushup (ie: "man maker" though I think thats a silly name) 2×20K (44lb) kettlebells 4 sets of 5 reps (rep equals 1 pushup, and one row each arm)

Selection of bizarre ab exercises: Russian Twist (with 8K kb), Half Up (with 8K), Powerbreathing crunch 10 reps

KB snatches with 16K kettlebell, 12/side

This entry was posted on Tuesday, June 23rd, 2009 at 7:54 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.