Kettlebell VO2 Max Day

This is my first workout since last Friday due to my trip to Vail for work. While in Vail I got some good snowboarding days in at high altitude so not all was lost. Good pace today and I did give it my all. THe focus really narrowed to high reps at low weights for aerobic gains. At the same time I increased my weight from a low base on each circuit and feel that I really did hit my max for 20 reps per set.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

• Alternating Swing Clean & Press (http://youtu.be/Q3ucR0I_bP4) - 10 each
• Balance Row (http://youtu.be/3cw6E4AIKjU) - 10 each side
• Lunge & Press (http://youtu.be/eCl0sHxzY9E) - 10 each side
• Single Leg Kettlebell Deadlifts (http://youtu.be/ByRt5R6n6LU) - 10 each side
• Goblet Squat (http://youtu.be/VUa8T6yo_Yg) x 20

10 Burpees at the end of each circuit.

Notes / Results:

• Time: 60 minutes.
• Weight: 195. No complaints after being off diet away at a conference.

** All weight in kg**  

• Swing Clean & Press - Sets - 10, 12, 16, 18, 18
• Balance Row - Sets: 10, 12, 16, 18, 24
• Lunge & Press - Sets: 10, 12, 16, 16, 12 (left side I had to finish at 12 after starting at 16)
• Single Leg Deadlift - Sets: 10, 12, 16, 18, 24
• Squats - Sets: 10, 12, 16 18, 18