Kettlebell Practice – Lower Body – Brutal
I really have a love/hate relationship with the workout of the day – the Lower Body Workout from Elise. The official name I’m giving this one is Brutal. It’s exhausting and humbling from front squat after front squat after front squat. Almost in a MMA Conditioning Workout kind of way. But, the rewards are significant - legs that feel they’ve been given a good shake up, and a healthy number on the heart rate monitor in the calorie burn category. Plus a feeling of accomplishment from knowing that I’ve given due attention to my most “troublesome” area.
Here’s the program: 10 2 Hand Swings, 10 Front Squats, 10 Reverse Lunges (5R, 5L) 10 Single Hand Swings (each hand) and 10 Clean & Squat (5R, 5L.) Rest and repeat. Over the last 3 weeks, this has been my progression with the workout:
- 12 kg kettlebell x 6 rounds (2 weeks ago)
- 12 kg kettlebell x 3 rounds. 16 kg kettlebell x 2 rounds (last week)
- 12 kg kettlebell x 4 rounds, 16 kg kettlebell x 2 rounds (today)
I don’t want to do more than 6 rounds of this one EVER if I can help it. Ugh! So I guess next week I’ll try to use the 12kg for 3 rounds and the 16 kg for 3 rounds. I don’t know if that will happen, though. Any other suggestions?
This is what I did for fun practice, after the above:
- snatches with the 8kg bell 5R, 5L
- Windmills with the 4kg (tiny I know, but I was tired by then) 5R, 5L
Did that 2 times through. I wanted to do more snatches but I was pretty much in agony with my hands. They are lagging behind on the snatch-adaption process. Sigh.
Over the weekend I also performed the workout I named Beautiful. Nothing major to report – it was decent, although the cleans must have gone wrong at some point because by the end I had some tender spots on my left forearm. I practiced snatching and windmilling and deads at the end, and felt good, with the exception of my hands. See above.
This week I have the goal of adding in a strictly HIIT day also. Haven’t decided what it will consist of. Probably it won’t include a kettlebell. Just for a change. 
Nice job! Brutal looks, well, brutal, especially using 16 kg for some of the rounds. Nothing wrong with using 4 kg for your windmill practice after that! Windmills are tricky when you’re only just getting the hang of them. Actually, they’re tricky period. They’re just so wonderful for stabilizing the shoulders, though, and that’ll help with snatches, presses, TGU’s–you name it. In fact, I was babbling on my blog just this morning about my love of windmills.
Hello Sarah!
From the looks of your progressions you’re getting stronger and stronger…nice!
Funny, but when I read KB workouts it’s like listening to someone fluent speaking a language that you know some phrases to, but really can’t speak …
Looks tough, though, even BRUTAL!…that I understand!
Suggestion on the HIIT session:
Fast Mountain Climbers alternate w/ Fast Bodyweight Squats
30 sec hard / 30 sec rest
Mountain Climbers
rest
Squats
rest
Mountain Climbers
rest
Squats
rest, etc…
or
Jump Rope alternate w/ Push-ups
30 sec hard / 30 sec rest
Terrific workout, Sarah!
-Fred
Dear future RKC
The good thing about blogs is you can see your progress.
Not just strength/endurance but planning /understanding the w/o you are doing.
On the 25th May 2009 Strongsarah said “I don’t want to do more than 6 rounds of this one EVER if I can help it. Ugh!”
Well mark my words in the next few weeks you shall be whistling whilst you workout well past 6 sets. As the Great Bart says ‘no problemo’
my suggestions?? We are talking about training u and not you’re clients. It’s all good no suggestions really needed. Stay with the basics. More sets less rest. Enjoy (I will never use the word awesome and if i ever do, block me without warning).
Fred, thanks for the HIIT suggestions. I hate the sound of both of them – a definite sign that they would both be good for me!!
I’ll let you know what I go with.
I soooo don’t want to make anyone feel like they are on the outside of some “kettlebell club” where only the insiders “get” what’s going on. Please ask questions if you have them. I came from the spot you’re in not long ago, so I know it can be frustrating.
Thanks as always, for the great comments!
I just HAD to make that comment about the 6 sets, didn’t I, Miss Sarah? You are so going to make sure that I do more than 6, too. I get it.
I guess it’s human nature to not want to do what you need most to do. Hmmf.
Ok my favorite part of your comment was the bit about blocking without warning, which of course I can’t fathom doing under any circumstances!! But my next favorite part was the “Dear future RKC” thing. Oh yeah! Uh Huh! Woo Hoo!
Kinda made up for the stuff about doing more sets of the Brutal workout. Kinda.