Kettlebell Strength Session

So it's 2013 and the year has got off to a great start already. Happy New Year everyone!

On 1st Jan I had a lovely 13 mile run along a flat country route which took 1hr 55 min running at a comfortable, easy pace with the last mile and a half ran as a tempo pace.

Last night (2nd Jan) was a 45 minute interval session including tempo changes on the flat, beach sprints, hill sprints and flat race pace efforts.

Today's training was thus:-

Warm Up
Wall Squat 3 * 5 reps
Air Squat 2 * 15 reps
Kettlebell Goblet Squat to 12" Box 3 * 10 reps
Bodyweight Bulgarian Split Squat 3 sets of 10 reps each leg.

Main Workout
The first round consisted of kettlebell turkish get ups followed by 5 reps of box jumps to a 24" box.

16kg TGU 5 reps each side without setting bell down (so 5 up and down right arm, switch, 5 up and down left) / 5 jumps
24kg 5 reps each side without setting bell down / 5 jumps
28kg 3 reps each side without setting bell down / 5 jumps
Then
32kg * 1 rep each side / 5 box jumps * 5 sets non stop

The box jumps felt poor today, lacked any kind of explosive feel - I put this down to last nights intervals.

Second round - 
Kettlebell Squat Pyramid to 12" Box super set with strict KB single arm military press with 30 - 60 seconds rest between heavy sets from 28kg onwards

16kg * 10 / Press 5 each side
24kg * 10 / Press 5 each side
28kg * 10 / Press 1 each side
32kg * 10 / Press - failed a single each side so went to 28kg and did 1 rep each side
36kg * 10 / Press 28kg * 1/1
40kg * 10 / Press 28kg * 1/1
48kg * 10 / Press 28kg * 1/1

It's fair to say that the hardest thing about squatting the 48kg beast is holding the damn thing up under your chin. Nevertheless, done it was and that was the session done.

Simple but effective. 60 mins total.