Kettlebell Circuit Training

3 Rounds (1 min each)
Battle Rope
KB Bear Crawl (44lbs @each)
Hand to Hand Jerk (22.5lbs)
Sled wrestling (130lbs)
Tire Flip (120lbs)
Mace Grave Digger (30 sec@each)
KB OH Situp (18lbs)

Core stability stuff (planks)

Glutes & Legs

I'm giving my upper left back another rest today so no Deadlifts or lifting any heavy stuff horizontally. I should be ok by Tuesday, hopefully.

Warm up
Mobility drill
Bw squat

BB Hip Thrust (bench) / band abduction
2x135 x 12 - warm up
2x155lbs x 10
2x165lbs x 8

Bench was totally harder but I focused on the full ROM - so I let the BB plates touched the ground before I lifted up with my hips. Obviously couldn't go too heavy - even with 165lbs - I started to feel my quads and inner thighs to get burn towards the end of last 3 reps, which means I started to lose tension on my butt. I think I'll try using bench from now on and work my weight up from here again.


BB Back Squat / 30 breath plank hold
80lbs x 10
80 x 8 -hard last 2 reps
80 x 10

BW Bulgarian Split Squat
3x12-15@each

Single Standing Leg Press on pullup machine / one Leg RDL (hold 1 plate)
3x60lbsx12 @each / 3x25lbs x 12@each

All Leg Press machines were in use so I had to improvise using the Machine assisted pull up to do a single leg press (standing)

Lying Leg Curl
3x55lbs x 12 ( moved down 50lbs last 3 reps 3rd set)

One Leg 45° Hyper Ext
3x15@each

Back, Shoulders and Arms

Rear Delt flys / peck deck flys
3x35lbs x 15 / 3x50lbsx15

BB row / standing med band hip abdct 20@each
50lbs x 15 - warmup
4x60lbs x10 hard last 2 reps

Machine assisted Pullup
55lbs x 15. - too easy
50lbs x12 - a bit easy
45lbs x 12 - moderate
45lbs x 12 - hard last 2 reps

Hammer Wide Lat Pulldown
3x40lbs x 12

Standing DB Arnold Press / One Leg Hip Thrust
12.5lbs x 15 / 15@each
12.5lbs x 12 / 15@each
12.5lbs x 12 / 15@each

Standing DB Front shoulder Press (palm facing in) / reverse hyper on bench
3x12.5lbs x 12 / 3x 15

Standing DB Lateral Delt Raise / Standing DB Biceps Curl / decline Sit ups (#3)
3x7.5lbs x 15 / 3x7.5lbs x 12 / 3x15

Lying DB Triceps Ext / Standing DB Hammer Curl
2x7.5lbs x 15 / 2 x 10lbs x 12

30 min countdown walk/sprint HIIT

10 minute warm up walk

20 minute walk/sprint HIIT

Glutes & Legs

Warm up
Mobility drill
Bw squat
Mobility glute activation

BB Hip Thrust (5 risers) - iso hold last rep seated heavy band hip abdct 20-25x
135 x 15 warm up
165 x 12
185 x 10
205 x 8
185 x 10
165 x 12
135 x 20 - finisher

Focused on full ROM- butt touching ground

BB Back Squat / V up hold 20 -30 breaths
3x80lbs x 8 - paused bottom - heavy sets!

BW Bulgarian Split Squat/ side plank hold
3x12@each /3x20-30 breaths @each

Leg Press (feet shoulder width-toes pointed straight fwd)
70lbs x 15- light
80lbs x 12- heavy
80lbs x 12 - heavy

Lying Leg Curl
4x55lbs x 12 (last set moved down to 52.5-50lbs)

Leg Extension / BW One Leg RDL
60lbs x 15-light / 15@each
3x65lbs x 12-good weight /15@each

One Leg 45° Hyper Ext
3x15@each

20 min countdown HIIT high knees jump rope

Focused more on speed jump & an all out
Average skips 100-150

Rest as needed- until HR back normal aka no pounding head heartbeat anymore

Back, Shoulders, Arms

Rear delt flys
30lbs x 15
3x35lbs x 12

BB row / standing med band hip abdct 20@each
40lbs x 15 - warmup
3x60lbs x12 - hard last 2 reps

Hammer Wide Lat Pulldown
4x40lbs x 12

Seated Cable Row (weight on@side)
22.5lbsx 15- light
3x27.5lbs x 12

Standing DB Lateral Delt Raise / Standing DB Biceps Curl
3x7.5lbs x 15 / 3x7.5lbs x 12

Lying DB Triceps Ext / Seated DB Hammer Curl
3x7.5lbs x15 / 3x7.5lbsx12

Standing DB Front Delt Raise
7.5lbs x 15 - very light
3x10lbs x 12 - good weights