Kettlebell Endurance and Power

20 Oct


Was feeling sore from my workout yesterday. I’ve been feeling some of that DOM or Delayed Onset Muscle Soreness from my abs, chest and legs. Which is good. It makes me feel that I’m challenging my body to new movements. It also made me realize that the days I wasn’t feeling sore was because I wasn’t pushing my body enough or stopped too soon.

One of these days, I want to buy a 16kg, 20kg and 24kg kettlebell set to work on strength and power. Right now I have one 16kg and 2 12kg. I use the 12kgs when I do double kettlebell movements. Today I did a couple of kettlebells complexes from Pat Flynn. I did The Great Destroyer and only got done with the Double KB Clean and Press before I had to put the bells down. Something for me to work on is my endurance and strength. I was able to complete the complex on my second set but dropped the reps to 5. Perhaps next time I want to do this complex using ladders to work up to 10 reps.

The Great Destroyer
Double KB Swings x 10
Double KB Snatch x 10
Double KB Clean and Press x 10
Double KB Front Squat x 10
Push up on KB Handles x 10
Double KB Bent Over Rows x 10

No rest until you complete all movements straight through.

Hangover Helper
Double KB Swings x 1
Double KB Clean and Press x 1
Double KB Front Squat x 1

That’s 1 cycle. 5 cycles = 1 round. Do 5 rounds.


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