...101 Kettlebell Workouts, may I take your order please?

Yes, I'd like the # 11 Smoker. Easy on the lower body work, extra shoulders and lats please. Can I also get a side of tension please.

Would you like anything to drink?

Oh yes, could I get a nice tall glass of "Enjoy the Pain?"

Number 11 here also comes with a slice of humble pie for desert.

20 minutes of alternating the One-Arm Clean & Press with One-Arm Rows on the minute for sets of 5. Here's pretty much how it went down.

Set the Gymboss timer to chime at the top of the minute for 20 minutes.

Minute 1: C&P right, 5 reps. C&P left, 5 reps. 12 seconds to spare. Breathing OK.

Minute 2: Row right, 5 reps. Row left, 5 reps. 48 seconds to spare. OK, so this is where I'll rest.

Minute 3: C&P right for 5, C&P left for 5. 15 seconds to spare, jump around and shake off tension.

Minute 4: Row right, row left, 5 per side, breath getting a little shorter, but I'm in there. Jump and shake a little.

Minute 5: 5+5 right and left C&P. Feeling the urge to speed up but force myself to slow down to maintain good form.

Minute 6: Rowing is easier, I like that. Shake of tension, followed by slow deep breaths. Oxygen is my friend.

Minute 7: C&P 5+5. Right then left. Stay focused on each rep. Don't think about the one you just did or the one's you have to do. Be here. Be in this moment. Be in this rep.

Minute 8: Row 5+5. Slow controlled breathing to match the pull. Keep the dear abbies tight.

Minute 9: C&P 5+5 Lactic acid stops by for a visit. Form is good, struggled with the last 2 reps.

Minute 10: Row 5+5. Finish this and breath. Shake it out. Did the pee-pee dance. Big exhale. Let's do another one!

Minute 11: C&P 5 right, 5 left.

Minute 12: Row 5 right, 5 left

Minute 13: C&P 5 right, 5 left. Never realized how important Larry the Cable guy really was until this set. GETTERDONE!!!!!!!!!!!!!!!!!!!

Minute 14: Row 5 right, 5 left. Form slipping Committed to completing all 20 minutes. Form is slipping because I'm a little too winded at this point. Decide to do 1 arm per minute for rest of the 20 minutes

Minute 15: C&P right only 5 reps

Minute 16: C&P left only 5 reps

Minute 17: Row right only 5 reps

Minute 18: Row left only 5 reps. I can breath again. Back to 5 and 5.

Minute 19: C&P 5 right and 5 left

Minute 20: Row 5 right and 5 left.

I finished.

Lessons for the day. Finish the work. Stay in the moment. Be creative and flexible enough to adjust in the moment. This is part of the "push yourself, but don't be stupid" philosophy. Have enough humility to know that when you're training yourself, you don't have to go all out all the time. It makes more sense to slow it down and adjust your pace then it does to risk an injury. Always maintain solid form and technique.

Stay tuned as we wrap up the first segment of David Whitley's 101 Kettlebell Workouts (available at iromtamer.com) when we do workout # 12. The final workout for General Conditioning which will be the lower body smoker counterpart to todays routine.

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