Press & Swing

5
[Press 24kg KB x 1
Double Swings w/ 2x24kg x 20
1 minute rest]

[20x Russian Twist w/ 16kg KB]

Suitcase Deadlift Hold w/ 32kg
[40,30,20 (Alternating Left & Right)]

Press & Swing

3x
[Press 24kg KB x 2
Double Swings w/ 2x24kg x 24
2 minutes rest]

Isometric Wheel Rollout Hold
3x
[12,10,10 second holds]

Suitcase Deadlift Hold w/ 32kg
[30,30,30,20 (Alternating Left & Right)]

NOTE: Double Swings really fry up your forearms good. I still cant really manage to hold the kettlebell handles straight, but keep turning them to save my grip. This is especially true if you are swinging for height.

Presses

10x
[Press 24kg x1
1 minute rest]

Press, Squat, Swings, Jerk

Press 24kg 6x1
3x
[Squat w/ 2x24kg x 3
Swings w/ 2x24kg x 12
Jerks w/ 2x24kg x 3
30 seconds rest]

3x
[10 Seconds isometric wheel rollout hold
30 seconds rest]

Suitcase Hold w/ 32kg
[40,30,30 seconds (alternating left and right)]

Press, Swings & Holds

4x
[Press 24kg x 1
Low Swings w/ 2x24kg x 25
1 minute rest]

3x
[12 sec Isometric Wheel Rollout Hold
30 seconds rest]

Suitcase Hold w/ 32kg
[30,30,30 seconds (alternating left and right)]

[1 minute Bagua Circular Stepping]

Press, Swing & Pull

5x
[Press 24kg x 1
Swings w/ 2x24kg x 15
45 sec rest]

7 BW Pull-ups
NOTE: grip was really weak after those double swings

3x
[10 sec Isometric Wheel Rollout Hold
30 seconds rest]

Suitcase Hold w/ 32kg
[40,30,20 (alternating left and right)]

[50 seconds of Bagua Circular Stepping w/ 2x24kg KB's]

Press, Clean & Jerk

Press w/ 24kg 6x1

10 minute Clean & Jerk
[13 reps]
NOTE: felt tired, did this after work.

3x
[10 sec Isometric Wheel Rollout Hold]

[45 sec Bague Circular Stepping w/ 2x24kg KB's]

Press, Swing & Squat

4x
[Press w/ 24kg x2
Swings w/ 2x24kg x 15
1 min rest]

8 FSQ w/ 2x24kg's
Suitcase Hold w/ 32kg KB
[30,20 sec (Alt L&R)]

Front Plank Hold
[1 minute]

Friday Fun

Military Press w/ 24kg: 8x1

5x
[5 FSQ's w/ 2x24kg KB
10 Swings w/ 2x24kg KB
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[45sec,30sec,15sec (Alternating L&R)]

1 Minute Bagua Circular Stepping w/ 2x24kg Kb's in the rack.

5x
[Military Press w/ 24kg x 1
Swings w/ 2x24kg x 10
30 sec rest]

32kg KB Jerk 3x
[3reps
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[40sec, 25sec, 15sec (alternating L&R)]

1 minute Bagua Circular Stepping w/ 2x24kg in the rack

Notes: Learned that the power transfer in the jerk is most effective when you keep your 'rooted' or in contact with the ground when doing the second dip. Don't let your heels come of the floor or the power won't be smoothly transfered from your legs to your arms.

KB's again

After fooling around with bodybuilding, I noticed that only after a couple of kettlebell workouts my hamstrings and back had a better pump compared with the regular bodybuilding (isolation) movements. Deadlifts still do the trick too, but I rather focus on strength-endurance now and be able to handle any situation for a long time rather than be very strong for a short time. Think of it as MMA training if you will. Only with kettlebells. More importantly, DOUBLE kettelebell work with the 24kg's really works up a good sweat and give me workouts I can't really compare to anything else.

Here's what I did today:

72kg Deadlift x 7 sets x 5 reps
alternated with
3 sets x 2 reps of 24kg Military Press

3x
[2x24kg Swings x 10
1 minute rest
FSQ w/ 2x24kg KB's x 5
30 seconds rest]

3x
[10 sec Iso Wheel Rollout hold
30 sec rest]

Alternating Suitcase Hold w/ 32kg
[30 sec,15 sec, 15 sec (alternating L&R)]

1 minute rest

45 sec Bagua Circular Stepping w/ 2x24kgs in the rack.

KB Power

3 sets of the following:
[10 Double Swings w/ 24kg's
1 minute rest
5 Front Squats w/ 24kg]

Followed by:
10 minute clean & jerk: 29 reps

45 sec rack hold w/ 24kg's
1 minute rest
30 sec rack hold w/ 24kg's

Notes:
-The front squats felt surprisingly hard, that's because of the weight distribution of the kettebells.
-Added 10 more reps to my previous max. Next time I'll get 40 reps.

Slow Improvements

1. Negative Glute Ham Raise w/ 5kg x 7,7
2. Pause Squats w/ 60kg 12,12
3. One Arm Row w/ 24kg 15,9+2N
4. KB Press w/ 16kg 12,7
5. Curl w/ 20kg & Red Band 9+2N,3+2N
6. Tricep Extension w/ 20kg & Red Band 8,8
7. Incline Flys w/ 10kg DB's 12,10
8. Negative Dips w/ 16kg 7,7

Notes:
-Made some rep improvements compared to last time. Will up the weight on Pause squats next time, increase the KB pressing weight & add some more weight on the flys.