After a day of rest (Sunday) I hit the gym last night after work to knock out Workout Number 7.  Workout number 7 comes for the "30 Under 30" section of David Whitley's ebook "101 Kettlebell Workouts" which is available over at irontamer.com.  If you're just tuning in, I'm working through each and every one and enjoying the pain along the way!

Workout # 7 calls for 3 drills.  Rows alternated with the Clean & Press, and Swings.  Each drill called for 5 sets.  One of the nice things about all of the workouts Dave put down for us is that there's flexibility with in the routine.  For example, all 3 drills in #7, can be done with a single bell or double bells.  You got 29.59 minutes to kill...  whatca gonna do?  Me?  I decided on single bell work.  One set on the minute, alternating the arm and the drill and then finish it up with 2 Handed Swings.  I also decided to forgo the 2 minute break that was suggested before the swings.  Gymboss Power...  Activate!

Here's how it looked...  Minute 1:  Rows on the Right side.  Minute 2:  Rows on the left side.  Minute 3:  Clean & Presses Right.  Minute 4:  Clean & Presses Left.  Did that 5 times.  That adds up to 25 minutes.  5 minutes (sets) of two handed swings left.

Was this a smoker?  No.  It was not.  Not until the end, at least.  5 sets of 20 swings on the minutes with a 24kg kettlebell done proper will rapidly increase any man's heart rate.  The first part was to practice technique.  Form over function.  Practice don't workout.  Those are tried and true mottoes from the Russian Kettlebell Challenge System laid out by Pavel Tsatsouline.  This set up allowed me to train heavy and dial into each rep with laser focus.  concentrating 100% on good form and movement with out having too worry about fatigue getting in the way of good form.  Typically a recipe for injury.  When in doubt err on the side of good form.  

"Push yourself, but don't be stupid" is my favorite quote for "101 Kettlebell Workouts."

My main focus became maintaining the Hardstyle Lock throughout the entire press...  and row.  With the rows it was, "Is there plenty of tension in the core and legs to support the angle at which I'm rowing?"  The answer was yes and validated by a gentleman next to me doing dumbbell rows with a very rounded back and a lot bouncing.  Remember I'm at the gym here...

After the Swings, I had about 45 seconds to spare.  I caught my breath and stretched out.  I spent almost 30 minutes stretching out.  I did stretches and drills form "Relax into Stretch" and "Super Joints."  It felt great.  I got the actual workout done in under 30 and left feeling stronger.  Always a good thing.

Nutritionally, I ate very well.  No sugar at all.  I had a MetRx shake, munched on roasted almonds seasoned with Bragg Aminos, had a Caesar salad with no croûtons, and for dinner I had a piece of top sirloin and half a cup of cottage cheese.  Dessert was celery and peanut butter.  Yummy!

Sunday night was my cheat meal.  I had 3 steak tacos and dessert was Greek Yogurt with mixed berries.  How's that for livin' on the edge, huh?  Wild man that I am...  maybe after this is all done I treat myself to a pizza and some ice cream....  maybe.

So thanks again for reading and following along!

Make sure to get your copy of 101 Kettllebell Workouts over at Irontamer.com and you can visit me on the web at thepuravidacompany.com.

Let me know what you think and if you have any questions!