Gym this morning, before work, and I started with a couple of kms on the treadmill. I kept a slowish, steady pace, and did 2kms in 14:47, but my glutes were giving me bother (yesterday's single leg presses biting back) so I didn't run any further.
I wanted to keep my heart rate up, though, so I decided I would do some kettlebells work. However I spotted there was a spare bench in the weights area, and thought I would take advantage while it was relatively quiet in "testosterone corner" in the gym, haha. So... details - today's workout:
1) 5 minutes cross-trainer warm-up
2) Extended stretches (normally stretch a little at this point - today I did more, and held them longer)
3) Treadmill - 2km run - 14:47 - equivalent to a pace of about 11:54 per mile
4) Seated bicep curl into shoulder press - 2 x 5kg dumbbells - x 15
5) Incline bench fly (low incline ) - 2 x 5kg dumbbells - x 15
6) Repeat 4,5
7) Kettlebell two-handed clean & press - 12kg x 15
8) Kettlebell two-handed clean & press - 16kg x 10
9) Kettlebell two-handed clean & press - 12kg x 15
10) Kettlebell swings - to vertical (above head) - 12kg x 20
11) Kettlebell swings - to chest height - 16kg x 15
12) Kettlebell swings - to chest height - 20kg x 10
13) Kettlebell swings - to chest height - 16kg x 15
14) Kettlebell swings - to vertical (above head) - 12kg x 20
I was pretty sweaty and drippy at the end, haha, kettlebells definitely keep my heart rate up. I think I need to try the single handed clean and press move, though obviously I'll just start with the 8kg bell on that one. All of the swings today were double-handed, the most I've swing before is 24kgs, so I think I'll try to build up the reps on the slightly lower weights. Doing 10 swings at 20kg was quite tough today, I have to admit!!
Anyway. Think I'll get an early night. Major day, fitness-wise and mentally, ahead of me tomorrow, and I'll need to be well rested I think, else face going a bit crazy. More on that in tomorrow's post. x
No comments:
Post a Comment