Some Kettlebell Fun today

The last two days I've been "getting the miles in" running with a 12 on Monday and 10 miler yesterday, both done over the amazing South Downs, muddy and hilly, just as I like it!

So that made today a day for some strength work before a short, fast run later tonight.

Here's how it went:-

Warm Up
Wall Squat 3 * 5
Air Squat 2 * 10
Goblet Squat to low box 16kg * 3 sets of 5
Shoulder dislocations with power band from www.wolverson-fitness.co.uk

Main Workout
Dumbell Push Press 
30 seconds work/30 seconds "rest" locked out over head * 4 rounds non stop
7kg per hand used and dont let the light weight think this is easy. It's a killer.

85 reps achieved over 4 rounds.

Rest 90 sec

Kettlebell Goblet Squat to 12 " box
16kg Bell - 30 seconds work/30 seconds rest stood up holding bell under chin * 3 rounds

90 seconds rest

Strength Circuit - Using a pair of 24kg Kettlebells
Wide Grip Chin - chest to bar * 1 rep
Double KB Clean * 1 rep
Double Kb Squat * 1
Double KB Unilateral Shoulder Press * 1/1
Double KB Alt Reverse Lunge * 1/1
Double KB Renegade Row * 1/1
Push Up on handle of bells * 1
24" Box Jump * 1 rep
Thats 1 round.

First set 5 rounds non stop
Rest 60 seconds
Then 4, 3, 2, 1 rounds with 60 seconds rest between each.

Box Jumps 24"
5 sets of 5 reps to finish

Great little session today, taxing but good fun.