Today I upped the anti. Yesterday we took it easy with low volume and technique. Today I took the technique and plugged it into some heavy swings with a 32kg Kettlebell. But before we get to that, let's start at the beginning...

This is a workout from an ebook entitled "101 Kettlebell Workouts" by David Whitley. Currently I am in a section called "30 Under 30" and today, we did Workout #5. The idea in this section is that you can get in a great workout in under 30 minutes.  I've been blogging on each workout.  You can CLICK HERE to start from the very beginning or if you'd like to start reading about the "30 Under 30", CLICK HERE.

For Today:

Warm Up: Joint mobility drills from Super Joints. This is a great way to get going before the Kettlebell training. It really helps loosen things up and preps the body for what is to come. I also worked on my HardStyle Lock and did a few deadlifts with the 32 as well.

The Workout itself:

Goblet Squats. Rows. Swings.

Simple and yet sinister. The Goblet Squat is a drill that comes from Coach Dan John. It is a great drill to learn and perfect your squat technique. It helps you to lengthen the spine and open the hips. My focus right now is not letting my shoulders roll inward about 2/3's of the way down. I avoid this by keeping my lats tight all the way down and maintaining a straight spine. Loose hips help this. At the bottom, your elbows should be inside of and against the knees. With a straight spine, I can pause and pry the hips out. A grunt later, I'm back to standing. Breathing behind the shield, I do another rep for sets of 5.

Now that the hips are loose, the spine's feeling good, the dear abbies are awake and the lats have shown up to the party courtesy of the Goblet Squat, it's time for some Single Arm Kettlebell Rows. These are something akin to the dumbbell row, but require a little more tension and finesse, because there's no bench to rest your hand and knee on. For this drill, you're the support. With the right leg straight behind you and the left leg bent at a 90 degree angle, left hand on the quad, near the knee. Grasp the bell with your right hand, keep the spine straight and row it up your side. Maintain full tension of the back leg, the core and the lats, ON BOTH SIDES. Squeeze at the top and slowly return the bell to the starting position. Stay tight. Repeat 5 times and switch sides. Good times... good times...

Both the Goblet Squats and Rows were done with the 24kg bell.

To finish myself off, I took the 32kg bell and did 5 sets of 20 with a minutes rest between sets. Yesterday I did the same with the 24kg bell and so today I used what I learned from the 24 and applied it to the 32. You see it's never over. The beauty of Kettlebell training is that you're constantly learning to move better. Strive for perfect technique and application. Today I left my neck out of the swing and was able to really use my hips and glutes. Feet stayed parallel. The Goblet Squats and Rows really helped line me up to swing heavy and keep a solid core, straight spine and my shoulders stayed connected to my body because of the lat shelf that is becoming an instinctual part of my grinds and ballistics.

I would also like to thank Linkin Park as they provided the music and aggression to finish the last 2 sets... Done in 30 minutes! Warm up included!

The Gullet: 2 MetRx Shakes, a Fajita bowl from Sharkey's (no beans or rice), a small bag of peanuts and we got Thai food for dinner.  I had Sautéed Chicken & Eggplant with mint leaves and green chilli.  Spicy and Yummy.  Didn't even miss the rice.

Get a free copy of 101 Kettlebell Workouts for yourself by going to irontamer.com

I'm on the web at www.thepuravidacompany.com

Thanks for coming along with me on this journey!