Friday, November 14, 2008

Kettlebell Bootcamp #15

You would not believe it but I am squatting much better since KBBC #14 where we worked on improving Nik and I's squatting pattern. Too cool.

Great bootcamp today. Hit the strength in a circuit set and then followed by an "ass kicking" with swings.

  • Warm up 5 minutes including spinal wave and the pump
  • Circuit in groups of 2 people, 30 seconds on and 20 seconds rest while changing stations: station 1: push ups, station 2: v-ups, station 3: renegade row, station 4: deep body weight squats. Performed 3 rounds
  • Kettlebell swing ladder w/partners: Each alternates performing swings: 10 swings, then 15, then 20 and repeat. Do as many ladders as you can in 12 minutes. I believe Nik and I did 5 rounds total. That is 225 swings in 12 minutes for each of us. A new achievement for us: Nik performed the ladder with a 16kg KB the whole time while I did 24kg KB. A new personal best for each of us.

Everyone have a terrific weekend and stay active!

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