So I did a killer KB workout Wednesday night.
Part One, using the 12 kg KB:
5 reps of the "four-way," which consists of a one arm: swing, clean, two presses from the clean, snatch, then a throw to the other hand.
12 Push-ups (working up by two a week, next week I will do 14)
6 Pull-up(s) okay I did my one pull-up, then 3/4 of the second pull-up, then 5 reverses. Again, this is a still a work in progress. My push-ups and pull-ups are still sitting at the kids table.
Part Two, using the 8kg KB:
5 reps of: a Turkish Get-Up, using a form of standing up in base while holding the KB overhead. I concentrated on really exploding up while pushing the KB up from the core, as if stretching upward. After getting into the standing position, I carefully re-positioned my feet and hips to perform a slow and deliberate Windmill, followed by a reverse to the TG-U start position.
15 reps: holding a 10 pound medicine ball while laying back on a large exercise ball. I slowly and gently swing the medicine ball over my head with straight arms.
Part three, using the 16 kg KB:
Two sets of 30 swings. Special attention paid to using the core to generate power.
Stretch Stretch Stretch.