6/11/09 Training Log

Warm up
Hindu pushup - 3x15
TGU - 5 min@24k
Goblet squat - 1x5@16k

Double press + renegade row
Ladder sets (2,4,5) @ 24k & 28K bells
Completed four complete ladders. Alternated the bells in arms each ladder.
This one really whipped me. I consider the 24k bell fairly light for military presses, but doing it at the same time with the 28k really was tough. I was really fighting to get all my reps, especially the 5th rep. I could really feel the renegade rows work my upper back. That was the first time I did double presses with kettlebells...and the first time I have ever done renegade rows. This training is certainly expanding my training horizons.

Double snatch
I have never done a double snatch before, so in my practice runs, I was failing miserably on my form. There was no way I was going to get any quality reps this time around, so I abandoned the double snatch and instead did one arm snatches with a heavy bell.

One arm snatch - 12 minutes @ 32k bell
As many reps as possible
Left arm: completed 12 sets of 5 reps
Right arm: completed 11 sets of 5 reps and 1 set of 3
Total reps = 118
I worked my sets with sets of 5 reps per arm and rested 30 seconds per set. I was whipped after this. I really pushed myself to the limit of my capacity. Felt good though. My blister on my right hand is healing and staring feel much better...didn't have to wrap it today.