My final week of Return of The Kettlebell begins! See why - http://ping.fm/JlHuZ

Better late than never. RTK training log update-Medium and Heavy Days. http://ping.fm/vQMwO

My comparison of the new Punch kettlebell and Dragondoor's Russian Red kettlebell: http://ping.fm/PU1lt

Last Saturday I finished my 2nd phase grind block. Today began the 2nd phase of the explosive block. http://ping.fm/bFAYK

Week 2 of the second grind block: http://ping.fm/tfAvk

RTK Training Log - 08/21/09 - "Light and Medium" Days

You're in for a treat. This is a two-fer post, as I didn't post Monday after my Light training day. This is the second week of my second grind block in Return of The Kettlebell, so I upped the ladders and rungs to 5.

Light Day
Warm-up with jumping rope and squat/halo/pump circuit.

Snatch/Press/Squat
20 kg (L) 12 kg (R) 5 ladders, 5 rungs
30 seconds rest between rungs, 1 minute rest between ladders.

Sumo Deadlift
20 kg and 12 kg on blocks. 20 reps X 2 (switching sides)

Medium Day
Same warm-up.

Snatch/Press/Squat
20 kg (L) 16 kg (R) 5 ladders, 5 rungs
30 seconds rest between rungs, 1 minute rest between ladders.

Sumo Deadlift
20 kg and 16 kg on blocks. 20 reps X 2 (switching sides)

Return of The Kettlebell-Training Log-08/15/09 "Heavy Day"

Saturday "Heavy" day and still on vacation. Today I upped the ladders to 5 with 4 rungs each.

I first warmed up with squats/halos (12 kg)/pumps for 5 circuits. Then a little joint mobility work before setting my timer for 30 seconds and starting with my first ladder.

I used 2-20 kg kettlebells again and took 30 second rests between rungs. Upon finishing my 4th rung, I went right into 5 double front squats, concentrating on maintaining a good depth, flat back and driving the hips upward on each rep.

One minute rest between ladders and back to the snatch and press.

After completing my fifth set of squats, I rested for two minutes and then did my two sets of 20 Sumo deadlifts. Stretch and enjoy the sunset with a Negra Modelo in hand.

Did I mention I was on vacation?