The KettleBell Experience

I hope I know when to hold'em and when to fold'em when I hit the casino in Dublin this weekend!! Because of this I threw in a bit of cardio conditioning this session.

Foam Roll (2 mins)
Hams / Calves / Quads / IT Bands / Back

Mobility x 20

Neck – left/right

Wrist Rotations

Shoulder Circles

Ankle Mobility

Ankle Circles

Squats

Hula Hoops

Thoracic Exercise 1

Toe Touches

Scapula Push Ups

Weights (3 mins rest between sets)
F Squat: 24kgs x 5, 40kgs x 5, 56kgs x 5

Comment:A/W very hard again but a little easier on the last set.

P Press: 16kgs x 6, 24kgs x 6, 32kgs x 6

Comment: did 7 reps in each set. Last session felt grand doing these so I upped it a little - stick with 7 for a couple of sessions though.

Deadlift is out until further notice - though I may fit in pull ups if I can workout a handy way to do an easy, medium and hard set.

Cardio (15 mins in 70-80% HR range)

Skipping 130-147 bpm (70-80%)

Av 140 (75%) Max 155 (83%)
12:12 in zone 214 kcals

Comment: Got bored so I stopped a little early. I'm not a bad skipper, quite efficient, but had to stop for about 10 secs every min or so. At the end I was whipping it round and doing sprints until I heard the beeper for the upper limit go. The max was hit just as I finished and my 1 min recovery was from 155 - 111, not bad.

Core

Plank x 1 min 10 sec

Side Plank x 45 sec

Comment: No side plank. Shook like a leaf tonight doing the plank

Stretches
Hamstring Stretch, Hip Stretch, Lat/Shoulder Stretch .

Foam Roll + Tennis Ball (about 10 minutes)

General Comment: Good spirits despite not being able to DL - back was sore all day yesterday. Felt a little tired to begin with and again when I was doing the F Squats. Skipping seemed to shake off any sluggishness though it did grate on my left knee a bit.