Andrey Kuzmin wrote, "The kettlebell is cold, and unforgiving. It must be respected."
Today the kettlebell treated me without respect and I gained yet more respect for the cannonball with a handle. With every press and every drop back to the rack position, I was beat and hardened. The kettlebell creates a crucible from which Pavel says will make you a better man.
Practice: JM swings 16k -- 5 min. windmill 16k -- 2x5/5
Jerk 32k -- 2 x 1min on 1 min off -- practice first dip --Jerk 32k -- 18 min. - 5 reps on the minute alt. hands each minute. -- (90 reps)
Bike -- 30 min trainer -- 90 sec @ 120 rpm. (52x15) + 90 sec rest. x 8 reps -- 1 x 3 min (52x12)