Tonight we got straight into it.
- Joint mobility warm ups
- Light 2 handed swings x 10 followed by 1 x Turkish get-up per side about 3 times through
The workout was a ladder routine, I warmed up with a 20kg kettlebell and saw the board and opted for a 16kg kettlebell for the session. Andrew being the owner of Dragon Door Australia uses Dragon Door Kettlebells so worth giving them a plug.
From the start I wasn’t sure I would finish the session, as it turned out he didn’t expect anyone to, I did get close and felt pretty good for my first class held by a professional instructor.
- 20 x 2 handed swings
- 20 x 2 handed swings + 1 push-up
- 20 x 2 handed swings + 2 push-ups
- 20 x 2 handed swings + 3 push-ups
- 20 x 2 handed swings + 4 push-ups
- 20 x 2 handed swings + 5 push-ups
- 20 x 2 handed swings + 5 push-ups + 1 x goblet squat
- 20 x 2 handed swings + 5 push-ups + 2 x goblet squat
- 20 x 2 handed swings + 5 push-ups + 3 x goblet squats
- 20 x 2 handed swings + 5 push-ups + 4 x goblet squats
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 1 x clean and squat (per hand without putting the kettlebell down)
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 2 x clean and squat
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 3 x clean and squat
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 4 x clean and squat
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat + 6 single handed swings
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat + 8 single handed swings
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat + 10 single handed swings
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat + 10 single handed swings + 12 mountain climbers (per leg)This is where the session ended, below is what was left to do
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat + 10 single handed swings + 14 mountain climbers
- 20 x 2 handed swings + 5 push-ups + 5 x goblet squats + 5 x clean and squat + 10 single handed swings + 18 mountain climbers
So with a 16kg kettlebell I did:
- 400 x 2 handed swings = 6400kg moved
- 85 Push-ups
- 60 x goblet squats = 960kg moved
- 35 x clean and squats per hand = 1120kg moved
- 44 single handed swings per arm = 1408kg moved
- and last but not least 12 mountain climbers per leg.
Total moved 9888kg not including body weight exercises.