I have been doing sets of 5 recently and decided to mix it up a bit. This morning I did 2 sets of 12 reps with the same weight that I would use for 5 reps. At the end of my kettlebell training I did some high toss lunges with a 12lb shot put. Check out http://www.tacticalathlete.com/ for more info.
Swiss Ball Incline Presses - 24kg bells - 2 sets of 12 - 24 reps
KB Row - 32kg bell - 2 sets 0f 12 reps - 24 reps
Iron Cross - 16kg bells - 2 sets of 12 reps - 24 reps
Goblet Squat - 20kg bell - 2 sets of 12 reps - 24 reps
High Toss Lunge - 12lb shot - 2 sets of 12 reps each leg - 24 reps each leg
All of the training focused on strength except for the high toss lunges with the shot - which is more of a cardio/flexibility exercise.
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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