...at the 3rd workout in under 30 minutes and on day 3 of my basically, super low sugar diet. You can get caught up by starting from the top. CLICK HERE. But in a nutshell, I'm an avid Kettlebell lifter and there's a great eBook out there called "101 Kettlebell Workouts" by a guy known as the "Iron Tamer" His name's David Whitley. If you'd like your own copy of "101 Kettlebell Workouts" you can get it over at irontamer.com. My challenge to myself. Complete all 101 Kettlebell Workouts.

The time: 7:20 am on November 5th.

Yesterday we completed the 3rd workout. My "warm up" was really a workout in itself. On Wednesday mornings I forage through L.A. traffic for about an hour to find myself under the Hollywood Sign to train with Kettlebells, get my form checked and just be present with like minded individuals. It is a group Kettlebell class and part of a larger like minded group called "KBLA" or "Kettlebells Los Angeles" Wednesday's class fits in perfect with my work schedule. I used to go on Sunday mornings, but my work schedule simply would not permit it. I do hope to get back to Sunday class soon.

For now and for as long as possible I will be attending the Wednesday morning session led by fellow RKC, John Spezzano.

You can find him on the web here: http://hollywoodkettlebells.blogspot.com/ I really appreciate his approach to training and his commitment to the RKC system. John has great attention to detail and a nurturing approach.

So yesterday morning, we worked on double bell drills and uneven double bell swings. If you're new to the Kettlebell and training alone, save uneven double bell work for later. Uneven Double Swings are Double Swings with a different weight in each hand. Like a 16kg in one hand and an 8kg in the other. The idea behind that is to generate the same amount of force with each swing, to focus on creating more force with your hips and maintain the same hight for each bell as it comes up. See, your arms are really just there to hold the bell. We practiced technique with swings and cleans and wrapped up the hour with 30 seconds of uneven double swings, 30 seconds rest, uneven swings again, rest, 30 seconds of double clean, 30 seconds of rest and completed the 4 minute smoker with one minute of double clean and press...

Folks, it is possible to smoke yourself completely in 4 minutes or less. By the end and even using a "light" set of bells, I was breathing incredibly hard and missing my mommy.

The moral to that story; if you're in L.A. and want to give Kettlebells a shot, make sure to meet up with KBLA. The schedules are here: http://www.kettlebellslosangeles.com/train.html.

After class I ran some errands, got a protein shake in and then went to the park for my 30 under 30 of the day. It consisted of Clean and Press and Swings. Classic, simple, traditional Kettlebell workout and defiantly done in under 30 minutes.

A clean before each press. 3 sets of 5 per side. I gave myself about a minute between sets and in that minute, instead of "resting" I actively stretched my back muscles. I used a 24kg bell for this session and was glad for the rest I had earlier. The Clean and Presses took me about 10 minutes.

I topped it off with Two Handed Swings. As many as possible in 10 minutes. I set the time and did as many sets of 20 with as little rest as I could muster. When I felt the from slipping I reduced it down to sets of 10 and finished with 7 sets of 20 and 6 sets of 10. 200 reps in 10 minutes.

This was a high volume day so I made it a point to stretch out for a good long time and practiced a few yoga poses and did a little Qi Gong to release tension and minimize lactic acid. As of this morning, it seemed to help. I was expecting to be more sore.

As for what went into me gullet? I had 2 MetRx shakes, 2 chicken breasts from El Pollo Loco, steamed broccoli, carrots and cauliflower, 2 tablespoons of Greek Yogurt, and for dinner I had a large salad with field greens, chopped red onion, scallions, avocado, cucumbers, and tomatoes tossed with blue cheese dressing. One of my favorites!

That was Wednesday. More to come as we go through these 30 Kettlebell Workouts in inder 30 minutes!

Thanks for following along! 

My website it here:  http://www.thepuravidacompany.com/