Compound Attack by Heartrate

Warm up and cool down with a set of 100 Leg-Lifts, then using the 80# kettlebells, perform the following exercises with an ascending repetition scheme, while keeping the heartrate above 137 bpm:

• Floor Press 3, 4, 5, 4, 5, 6
  
• Clean 3, 4, 5, 4, 5, 6
  
• Press 3, 4, 5, 4, 5, 6
• Clean & Press 3
  
• Clean & Press (switched to the 62# kettlebell) 3, 4, 5, 4, 5, 6
• Squat 3, 4, 5, 4, 5, 6
• Clean & Squat 3, 4, 5, 4, 5, 6
• Press & Squat 3, 4, 5, 4, 5, 6
  
• Clean & Squat Press 3, 4, 5, 4, 5, 6

Time: 54:02, calories burned 550

Core Offensive

Using a pair if 53# kettlebells, one 80# bell, and one 62# bell, perform the following exercises in the following scheme:

150 Leg-Lifts

10 Renegade Rows
10 Double Windmills
10 Deadlift/Upright Rows
09 Renegade Rows
03 Double Windmills
08 Deadlift/Upright Rows
04 Renegade Rows
07 Double Windmills
05 Deadlift/Upright Rows
06 Renegade Rows
06 Double Windmills
05 Deadlift/Upright Rows
07 Renegade Rows
04 Double Windmills
08 Deadlift/Upright Rows
03 Renegade Rows
09 Double Windmills
02 Deadlift/Upright Rows
10 Renegade Rows
10 Double Windmills
10 Deadlift/Upright Rows

This PT session was a variation of the January 25th workout, with a third exercise included. Time: 45:00

*Renegade Rows were done with the pair of 53# kettlebells.
*Double Windmills were performed with one 80# and one 62# kettlebell.
*Deadlift/Upright Rows were performed with one 80# kettlebell and a four-count movement.

Compound Attack

Using a pair of 62# kettlebells, perform 20 repetitions of the following exercises:

• Floor Press
• Clean
• Press
• Clean & Press
• Squat
• Squat Clean
• Squat Press

To complete this PT session, I reached the required 20 repetitions in the following manner:

• Floor Press 20
• Clean 10 x 2
• Press 10 x 2
• Clean & Press 10 x 2
• Squat 10 x 2
• Clean & Squat 7 x 3
  
• Squat Press 7 x 3

Cleans, Presses, and Clean & Squat Press

Using a pair of 53# kettlebells, perform two-arm Cleans and Presses in the following manner:

01 Clean 10 Presses
02 Cleans 9 Presses
03 Cleans 8 Presses
04 Cleans 7 Presses
05 Cleans 6 Presses
06 Cleans 5 Presses
07 Cleans 4 Presses
08 Cleans 3 Presses
09 Cleans 2 Presses
10 Cleans 1 Press

Having a few minutes left before I had to prepare for work, I decided to use a pair of the 62# k-bells and knock out a set of 10 Clean & Press Squats. This is an extremely demanding exercise, involving Cleans, Presses, and Squats, essentially every muscle in the body.

The first set did not go very well. I was feeling it and quit at rep number seven, so after a brief rest, I hoisted them up and began once again. My form became a little sloppy at rep number eight, so I had to concentrate my every movement. After arriving at 10 reps, I felt good about the workout that I had put together in the short amount of time that I had. Now it's time to get ready for work.

Snatches and Renegade Rows

Using a pair of 53# Kettlebells, perform the two-arm Snatch and the Renegade Row for the following repetitions:

10, 11, 12, 13, 14, 15

Kettlebell Cardio by Heartrate

With the 62# and 80# kettlebells, maintain heartrate above 125 bpm using the following routine:

• Leg-Lifts 100

• Single kettlebell One-Arm & Two-Arm Swing (10, 10, 10) x3)
  
• Single kettlebell One-Arm High-Pull (10 x 3)
  
• Single kettlebell Two-Arm Deadlift/High-Pull (10 x 3)
  
• Single kettlebell Snatch (10)
  
• Double kettlebell Jerk Press (10 x 3)
  
• Man-Makers (5 x 3, 6 x 3, 7)
  
• Single kettlebell Two-Arm Swing (50)

Time: 51:27

Kettlebell Cardio by Heartrate

With the 62# kettlebells, perform the following kettlebell exercises, keeping the heartrate above 125 bpm:

• Double Windmills (5 x 10 each side)
  
• Front Squats (5 x 7)
• Basic Swing (2 x 25)

• Leg-Lifts 100 (no weight)
  

Time: 45:00, calories burned 489