Kettlebells and Coffee: Speedwork and Kettlebells

This week started off with some Tabata style efforts over the course of 24 minutes.

Monday's workout went like this:
4 minutes easy, 2 minutes hard
4 minutes easy, 2 minutes hard, turn-around to return
4 minutes easy, 2 minutes hard
4 minutes easy, 2 minutes hard.

3.2 miles were covered in this 24 minute workout. 2 miles worth were covered in the 'easy' portions, and 1.2 miles were covered in the 8 minutes of hard efforts.

Tuesday was a simpler, easy, steady pace run of 3 miles in 23 minutes.

Wednesday's run was shorter, 2.15 miles, done in about 16 minutes time.
It was 4 minutes easy (.5 mile), then 1 mile hard (done in 6:35 in time) and then finishing off the rest at an easy pace.

This morning's workout was strictly kettlebell, using a 40# one and alternating arms every 20/10 period of work/rest time.

I called this one the 4-5-6:

4 minutes of Swings (100 total)
5 minutes of Cleans (100 total, 10 per side, 2 rounds per minute)
6 minutes of Snatches (60 total, 5 reps per side for every 20/10 period of time)

This was a great 15 minute workout that got a lot of work done.

As far as the morning coffee goes, some OG Black Gourmet always goes well with kettlebells in the morning.

Great coffee starts here: http://tinyurl.com/kbcoffee

Looking for a great workout system that won't break your bank, like some other DVD systems will?
Check out Home Workout Revolution for 10-20 minute workouts, done in the 20/10 work/rest format. 

HWR is right here: http://tinyurl.com/cbhwrevsale

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Swing & Sip!
Coach Rick
Kettlebells & Coffee