Monday, September 28, 2009


WARM UP (w/16kg)

30sec Sling Shot L
30sec Sling Shot R
30sec Halos
30sec Goblet Squat
30sec Swing Mix
30sec High Pulls L
30sec High Pulls R
30sec Clean L
30sec Clean R
30sec Snatch L
30sec Snatch R
* One Time Through w/o Rest


Round 1: Upper Body (5 Sets of Each)

A1 - Dbl 16kg Clean and Press x 5
A2 - 7kg KB Pull Up x 3

Round 2: Lower Body (5 Sets of Each)

B1 - Dbl 16kg Front Squats x 5
B2 - Dbl 16kg Swings x 5

Round 3: Finisher

C1 - 25kg TGU 1 set of 5/5


* I fasted today so I didn't want to go too heavy since this was my first time to do this routine. I will be  following Mike Mahler's The Kettlebell Soulution For Size and Strength for the next 4-6 wks. I'm more interested in increasing strength than size, but a little more muscle wouldn't hurt.

* I chose this program b/c it still uses the foundational lifts, but with double kettlebells. Mahler states that;

It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious more resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further. When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and biceps. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises?

Makes since to me. I only did 1 set of TGU's instead of 5. Like I said before, just getting a feel for it. Wed will have heavier weight and more TGU sets

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