Holy Fiver

 

Did a light warm up with the jump rope then did a core circuit using the TRX. Put 15 minutes on the clock and did as many rounds as I could of:

The Holy Fiver by Pat Flynn

5 x Double Kettlebell Swings
5 x Double Kettlebell Snatches
5 x Double Kettlebell Front Squats
5 x Double Kettlebell Clean and Presses

Equals 1 round. Don’t put the bells down until you complete all 4 movements. Take as little of rest as need in between rounds. I was able to do 5 rounds using a pair of 12kg and I felt next time I’ll bump it up to 16s. Finished the day and did an easy 5K run in the park.

 

Modified Great Destroyer

 

After finishing my 3,000 kettlebell swings challenge on Monday, I was going to take the rest of the week to recover and do mobility exercises. One of my goals this years was to get back into committing to a spiritual practice. Now that I’ve been working out, I’ve untapped the secret in making an endeavor a habit and it’s simply… to start. Once you see improvements, it adds fuel to the fire to keep going and maybe inspire others along the way.

I’ve started simple and spend 5-10 mediating before proceeding to a light yoga practice that involves 4-6 cycles of the sun salutations. Then I practice 1-2 different asanas to add daily variety. I’ve noticed that I’m much more relaxed and able to fall asleep easier. I’m not easily annoyed by others.

I warmed up with my yoga practice before visiting an old favorite, Pat Flynn’s The Great Destroyer. Although this time, I just used one 16kg bell. I was able to run through the complex without rest. After you finish one side, switch to the other side before moving on to the next movement. If you wanted to make it more challenging, you can stay on the same side and run through all the movement then switch to the other side. 

The Great Destroyer

 

Here’s a great workout I did that can show you what you are made of. This is a great double kettlebell complex that will help you build strength endurance. I have yet to go through it without any breaks nor do I go as heavy as the boys in the video but it’s something for me to strive towards. I was able to go through 3 rounds in 25 minutes with a pair of 12kg kettlebells taking breaks when I needed to. If you need to put the bells down, make sure to at least finish your 10 reps first on whatever movement you’re on.

The Great Destroyer by Pat Flynn

Double KB Swings  x 10
Double KB Snatches  x 10
Double KB Clean and Press  x 10
Double KB Front Squat  x 10
Push Ups on Bells  x 10
Double KB Bent Over Rows  x 10

Shwinngggg!

Today’s goal was to at least double the workout length of yesterday’s 10 minutes. I did variations of Pat Flynn’s The Great Destroyer and Keith Weber’s Cardiovascular workout. Today’s workout can be done in 20 minutes.

The Great Destroyer
2 sets, 7 reps

Double KB Swings – 7
Double KB Snatchs – 7
Double KB Clean and Press – 7
Rest
Double KB Front Squat – 7
Push up on Bell handles – 7
Double KB Bent Over Rows – 7

Cardiovasular
Rest as need but only after finishing all the reps on that movement

Snatches – 10 each side
HighPulls – 10 each side
Swings – 10 each side
Clean and Presses – 10 each side
Alternating Swings – 20
Snatches – 10 each side
2 Handed Swigns – 20

Kettlebell Endurance and Power

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.