3 Mile Easy Jog/Kettlebell Circuit - Day 3

Task: Build muscular strength and endurance by jogging 7 laps of a .45 mile loop while performing ascending sets (reps 11, 12, 13, 14, 15, 16, 17) of the Full Body Attack drill at the end of each loop, using a pair of 62# kettlebells.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .45 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.15
Pace: 18:40
Time: 0:58:51
Time in Aerobic Zone: 48:06 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:46 minutes
Time Below Zone: 07:57 minutes
Average Heartrate: 153 bpm
Average Percentage of maximum heartrate: 87%
Maximum Heartrate: 169 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 774

Totals

• 98 Alternating Bent-Over Rows(each arm)
• 98 Push-ups

3 Mile Easy Jog - Day 2

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 11:49
Time: 0:35:27
Time in Aerobic Zone: 29:43 minutes (Between 132 - 149 bpm)
Time Above Zone: 00:52 minutes
Time Below Zone: 04:52 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 379

PM Kettlebell Workout
Task: Using kettlebells, develop muscular strength and endurance by performing the following exercises:

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

Condition: Given suitable area to perform the drills, a pair of kettlebells light enough to do at least eight repetitions, and a pair of gloves to protect the hands.

Standard: Using the 62# kettlebells, perform at least four sets of eight repetitions.

Totals

• Clean & Squat (8 x 4)
• Squat Press (8 x 4)
• Clean & Squat Press (6 x 5)

3 Mile Easy Jog - Day 1

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:34
Time: 0:31:41
Time in Aerobic Zone: 05:12 minutes (Between 132 - 149 bpm)
Time Above Zone: 26:09 minutes
Time Below Zone: 00:20 minutes
Average Heartrate: 156 bpm
Average Percentage of maximum heartrate: 89%
Maximum Heartrate: 171 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 432

Kettlebell 10 by Heartrate

Task: Using the 62# kettlebells, maintain muscular strength and endurance by performing 10 repetitions of the following exercises:

• 4-count Floor Press
• Clean
• Jerk Press
• Clean & Jerk Press
• 4-count Leg-Lifts
• Double Snatch
• Front Squat
• Clean & Squat Press
• Full Body Attack w/Mountain Climber Push-ups
• 4-count Flutter Kicks
  

Condition: Given suitable space for execution of the drill, gloves to protect the hands, a weight belt to support the lower back, a heartrate monitor to objectify intensity, and sufficient fluid replacement to maintain intensity.

Standard: Maintain heartrate above 140 bpm for at least 20 minutes.

For the second time in a month I'm in the grip of a nasty cold. Stuffy nose, headache, coughing, sneezing... I would normally do three to five rounds of the above exercises, but I wanted to do just enough to maintain a basic level of muscular strength and endurance. I think I'll stick with this workout for a while but just increase my rounds through the circuit.

Time: 0:24:31
Time in Aerobic Zone: 11:19 minutes (Between 140 - 160 bpm)
Time Above Zone: 01:28 minutes
Time Below Zone: 11:44 minutes
Average Heartrate: 138 bpm
Average Percentage of maximum heartrate: 79%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 269

Totals

• Push-ups 10/Floor Press 20
• Leg-Lifts 20
• Flutter Kicks 20
  

Clean & Squat Press

Task: Using the 62# kettlebells, perform the Clean and Squat Press (partnered) for 100 reps.

Condition: Given suitable space for execution of the drill and sufficient fluid replacement to maintain intensity.

Standard: Perform 100 repetitions by any means.

I'm feeling a slight cold coming on, but I convinced my 13 year-old son to workout with me. So, I performed sets of five repetitions and rested while he did a set of five using a lighter set. We stopped a 10 sets and 50 repetitions. Now it's time to get some rest.

Clean and Squat Press - 5 x 10

Alternating Full Body Attack with Mountain Climber Push-ups

Task: Using the 80# kettlebells, perform the Full Body Attack drill with a Mountain Climber Push-up each rep for 100 reps.

Condition: Given suitable space for execution of the drill and sufficient fluid replacement to maintain intensity.

Standard: Perform 100 repetitions by any means.

The Full Body Attack drill is one that I learned from one of Mike Mahler's kettlebell training DVDs. To further engage the muscles, I added a few modifications which include a Mountain Climber Push-up after every repetition of an alternating Bent-Over Row, giving the exercise eight movement counts per repetition.

Full Body Attack w/Mountain Climber Push-ups - 10 x 10

Kettlebell Cardio by Heartrate

Task: Perform a brief warm-up with the 62# kettlbells by performing 12 Presses and 12 Cleans, then build muscular strength and endurance by using the 62# kettlebells to perform Clean & Squat Press for 100 reps.

Condition: Given suitable space for execution of the drill, a heartrate monitor to measure intensity, gloves to protect hands, a weightbelt to protect the lower back, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes or the duration of the drill, whichever comes first.

Time: 0:46:46
Time in Aerobic Zone: 27:51 minutes (Between 140 - 160 bpm)
Time Above Zone: 09:16 minutes
Time Below Zone: 10:39 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 606

• Cleans 12
• Presses 12
  
• Clean & Squat Press were done 4 reps x 25 sets