KettlebellPlanet.com

Sorry I haven't been posting as regularly, as I like to say sometimes life gets in the way. Between my family visiting and an overly active social life (drinking too much) I have been a busy dude. Luckily I still managed to sneak in some workouts. Here are the last three training sessions I did:

Saturday
Upper Body Push-Pull

• Barbell Clean and Press
• worked up to a max single
• dropped the weight and banged out some reps
• Pull-ups
• rotated through different grips
• did a set between each set of cleans
• stopped one rep shy of failure until the last set (going for volume)
• Dumbbell Curls
• 3 x 5, very heavy
• Reverse Flys
• 3 x 10

Sunday
Pulling

• Deadlift
• regular deadlift from the ground
• worked up to a max single
• added straps and with a little help pulled more than my true max
• TRX Strap Ab Fall Outs
• 3 x 5 with long holds each rep
• Barbell Glute Bridge (see video below)
• 3 x 10
• Kettlebell fun
• freestyling with a 40kg
• pretty much just showing off in front of the powerlifting team, doing some juggling

Monday
Stair Sprints

• Biked to the hill
• Ran the Staircase 5 times
• 11 story staircase for 5 sets
• Biked home

Here is a video of a barbell glute bridge. This is a great drill to increase the strength of your posterior chain (calves, hamstrings, glutes, lower back) without putting any stress on your joints. If you a woman and want to tone up your money maker, this is also a great drill!

www.kettlebellplanet.com