Time, Kettlebells, “Before Meal Workouts” and “Ends-to-the-Middle” Ladders

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Time has gotten away from me as I attend a training program during my non-work hours.  This training program takes the majority of my attention when I am not with family or at work thus my workouts have lessened.  Due to the current scenario I began the below listed routine which has been working quite well for me for a little over a month.

Monday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Hinge and Press.

Tuesday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Squat, Pull, and Loaded Carry.

Wednesday:

– Before Dinner:  Kettlebell complex lasting between 12 and 15 minutes.

Thursday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Hinge and Press.

Friday:

– Before Breakfast:  Walk 45 minutes.

– Before Dinner:  Kettlebells with a focus on Squat, Pull, and Loaded Carry.

Other Notes:

On the kettlebell exercises I have begun doing what I call “Ends-to-the-Middle Ladders” which work well.  For example if your ladder is going to be 1-2-3-4-5 repetitions you execute as 1-5-2-4-3.  Make sense? 

With the kettlebell press and squat I begin with “Ends-to-the-Middle Ladders” at 1-2-3-4-5 and work up over time to 6-7-8-9-10.  Once I get 6-7-8-9-10 I move up in weight.

With the kettlebell swing progression I am still doing what I posted previously.  I use the Dan John idea of two-handed swings for 20 repetitions and one-handed swings for 10 repetitions.  I aim for 100 repetitions per workout. 

https://sustainableevolution.wordpress.com/2013/06/27/kettlebells-weights-and-progression-part-2-swings/

Pull-ups are still done according to about half of the volume within the Recon Ron program which in my experience still ensures progression.

https://sustainableevolution.wordpress.com/2013/06/09/recon-ron-pull-up-program/

Loaded carries are waiter’s walks or farmer’s walks.  I really like both but find my shoulders love the waiter’s walks for 30 second repetitions.

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