Warmup - 8 rounds, 30 second work / 15 second rest with a 35 lb. kettlebell:

ATB, ATB uppercut, Single-arm swing, ATB hot potato, Swing/flip/catch/press/flip, ATB uppercut, Swing/taps, ATB

Kettlebell weight-training - 5 sets of 5 reps being the template (5x5)

5x5 70 lb. kettlebell push press
5x5 70 lb. kettlebell bent-over row
[4/3]x2, [4/4]x2, [4/3] pistols with a 35 lb. kettlebell (Right/left repetitions per leg as [#/#])

When I do pistols, I tend to contract the non-working leg and it hurts! Need to figure out how to relax the leg that is extended/not working. Hmm.

[5/5]x5 Ipsi-lateral single-leg kettlebell dead lifts, 70 lb. kettlebell

Much easier (for me) than the pistols, see Steve Cotter’s tutorial below for a quick “How-to.” I had to look this up to make sure I was doing it right (probably should bone up on how to properly do the pistols, too – next time!).

Finished off with supersets of 5x5 curls and overhead extensions using the 35 lb. kettlebell.

Rest was variable throughout the workout. I usually keep my workouts on the clock, keeping rest between sets regimented, but it’s kinda nice to lay off being so strict on rest every once in awhile. It’s Sunday afternoon right? I guess being lazy while working out is a bit of a contradiction – or maybe it’s not?

For my 5x5 training today, I made up my own routine:

• Alternating between:
  
  • 5x5 weighted dips (dip bar with 18 lb kettlebell on a dip belt)
  • 5x5 weighted chin-ups (same weight)
  • Resting minute and a half between double sets
• Alternating between:
  
  • 5x5 double 53 lb kettlebell dead lifts
  • 5x5 single leg squats
  • Resting minute and a half between double sets

Then, to really kill myself, I did 10 minutes whereby on the minute I did 5 burpees (5 burpees takes about 20 seconds of work).

Then, to further push the envelope (overtrain?), I did 10 minutes of 10 53 lb kettlebell swings on the minute (again 20 seconds of work).

Here was my kettlebell WOD this morning:

• 50 dead lifts @ 2x53 pound kettlebells (1.5 pood / 24 kg)
• 50 push press per arm, 1.5 pood kettlebell
• 50 upright rows, 1.5 pood kettlebell (i.e. grab the 53 lb. kettlebell and, standing straight up, with both hands on the handle, lift the kettlebell to your chin)
• 50 kettlebell front squats, 1.5 pood kettlebell
• Five 30 yard farmer walks carrying both 53 pound kettlebells

Took about 35 minutes. Did a couple regular planks afterwards. Definitely a good sweat break and a nice KB workout for a Saturday!

CF Warmup (80% of it anyway)

“Dirty Thirty” — for time:

• 30 dead lifts @ 95 pounds
• 30 kettlebell swings @ 20kg / 44 lbs
• 30 abmat sit-ups
• Three rounds

Time: 18:01

Notes: Lower back sore from yesterday’s buttkicker. The “Dirty 30″ was the alternate GroundZero WOD yesterday and is supposed to be 45 lb thrusters rather than the dead lifts. I subbed the dead lifts as two days of thrusters seemed like overkill.

Pretty decent workout. Probably could have gone up to 135 lbs on the dead lifts, which would have made it killer.