The KettleBell Experience

Foam Roller

Hams / Calves / Quads / IT Bands / Back

Joint Mobility 20 x 1

2nd column

Neck – left/right	Neck – forward/back	Neck – side/side
Wrist Rotations	Wrist Rotations	Wrist Rotations
Shoulder Circles	Arm Circles	Egyptians
Ankle Mobility	Ankle Mobility	Ankle Mobility
Ankle Circles	Ankle Circles	Ankle Circles
Squats	Squats	Squats
Hula Hoops	Cossacks	Split Switches
Thoracic Exercise 1	Thoracic Exercise 1	Thoracic Exercise 1
Toe Touches	Toe Touches	Toe Touches
Scapula Push Ups	Scapula Push Ups	Scapula Push Ups

Trigger point therapy – work on points relating to the shoulder.

FMS

Trunk Rotation – hips and knees bent at 90 degrees 10 x 2

Single Leg Glute Bridges – 10 x 2 e/l

Deep Squat Progression – 10 x 2

Wadda ya know? Felt a bit easier across the board. Still grimacing, but I did that laugh we do when it hurts sooo good.

KB Snatches

16 kgs for 30 mins. 130-147 bpm(70-80%) Av 138 (74%) Max 155 (83%)
26:16 in zone 380 kcals

I write all this down but all I'm interested in is that I spend the vast majority of the time in the target range. I guess you could say that I was using a GS approach to this tonight. I was resting overhead a lot of the time and doing single snatches to top it up. Strangely sometimes overhead resting brought my HR down and others it didn't - despite my best efforts to relax and bring it down. Then I just set it down and waited for it to drop a little.

I must say that the time flew by as I had plenty to keep my mind occupied. Not only that but I was sweating profusely and getting what I used to call runners high!!

Core Activation
Plank 60 secs

Side plank - skipped to leave back alone for a few days, though it does feel better.

Active or static stretches

Hamstring Stretch, Hip Stretch, Lat/Shoulder Stretch

Foam roller + Tennis Ball, longer session (about 10 minutes)

I looked down through the list of exercises tonight with dread. Once I got into it though I was loving it. Sitting here now I am buzzing, feel full of energy and very free and loose in my joints. Definitely a good decision to undertake all these "horrible" exercises. I'm under no illusions though. It will take a continued, concerted effort to improve to where I want/need to be with them.