March 14 2018 Leg day - Challenge completed
Leg day
Warmup
Commando rocking
FTW squats
Butterfly hip flows
Training
Kettlebell Goblet squats
16kg * 16, 20kg * 15 reps, 24kg * 14 reps, 28kg * 13 reps, 32kg * 12 reps
Single leg calf raises
16kg 20R, 20L, 20kg 15R, 15L, 24kg 12R, 12L
Press to shoulderstand + 1/2 HSPU
5 * 3 reps
OAC negatives
5R, 5L
Kettlebell Clean squat press (ass to grass)
16kg left, 20kg right - 8 reps
20kg left, 24kg right - 5 reps
20kg right, 24kg left - 5 reps
28kg right, 24 kg left - 3 reps
28kg left, 24 kg right - 3 reps
214 reps total
Notes
I missed yesterday's blog but I did train, I did approx 240 reps of grip work.
The leg work is starting to get a lot easier so I've started to increase the volume and I've added in some some double front squats in the form of clean, squat, presses (which is an awesome full body exercise) . I'm feel like I'm in the best shape I've been in since my last back injury. If I was a lot dumber I believe I could put up a fair show in an MMA ring but I wouldn't want to ruin my movie star good looks.
The challenge is @steemmatt's 100 rep a day challenge
Matt's 100 rep challenge
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Started with Comrade Pavel 20yrs ago bought 1st Kettle Bells for Berkeley High Track team...had 2 of every bell up to 80kg...we won titles with this at the time secret weapon...back than people thought they were bowling balls with handles...lol
https://steemit.com/steem/@heroback/profile-of-a-steemer
I started with Kettlebells after googling strength without bulk or something similar around 2003 or there abouts. I found Pavel's work too and never looked back.
They sparked a paradigm shift for me, I never thought you could such build power with such light weights using a simple primitive too like a Kettlebell. I can whip someone into great shape for almost any sport with just a few simple Kettlebell exercises.