Hybrid Upper (pull) & Kettlebell Conditioning

I felt guilty that I did not address my weakness on my upper body day earlier this week so i made up for it today (Friday). Since I still wanted to get a conditioning day in, I combined what I skipped with an abbreviated version of my kettlebell workout, doing three circuits as opposed to my normal five. It worked out well. I am still aching from it.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Workout

• Barbell Row - 5 sets increasing in weight and decreasing in reps 20/15/10/5/3
• Previous High: 4@170
• Sets: 20@110*, 15@115*, 10@135*, 4@155*, 3@165*

• Rope Pull Ups(R)/Monkey Bars(, M)/Pull Ups(P)/Dips(D)
• 3 rounds, AMAP, all body weight

Kettlebell Conditioning

• Kettlebell Swings (http://youtu.be/zjnRj5SRNF0) x 10 each side
• Forward Lunges (http://youtu.be/2G-_9_e3TTo) x 10 each side
• Kettlebell High Pulls (http://youtu.be/MyxVI-s-738) x 10 each side
• ATG Goblet Squat (http://youtu.be/VUa8T6yo_Yg) x 20
• Kettlebell Clean and Press (http://youtu.be/8NaAHdUtUC0) x 10 each side
• 10 Burpees

Notes / Results:

• Time: 70 minutes
• Weight: 194

**All weights in kg**

• Kettlebell Swings - Sets: 16, 16, 16
• Forward Lunges - Sets: 16, 16, 16
• High Pulls - Sets: 16, 16, 16
• Goblet Squat - 16, 16, 16
• Clean and Press - Sets: 16, 16, 16
• 10 Burpees at the end of each circuit.