DOMS (for those who don't know what this is, Delayed Onset Muscle Sorness) sometimes you get it, sometimes you don't ! Upper speed was supposed be my training tonight but instead I listened to my body and trained with my kettlebells

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Heavy Swings 32 Kg 15/15/15

High Pulls 16 Kg 10/10/10/5 each arm

Presses 16 Kg 10/10/10 each arm

Clean & Press 16 Kg 10/10/10 each arm

Snatches 14 Kg 10/10/10 each arm

Tricept Extentions 14 Kg 10/10/10

Double KB Shrugs 20 Kg 10/10/10

Bent Over Rows 20 Kg 10/10/10

Lat Band Pull downs 20/20/20

Seated Lat Band Pulls 20/20/20

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Battling Ropes Finishers 1 min/1 min


Kettlebells are great to loosen & strengthen your joints, tendons and sore muscles as well a great conditioning tool.  Strength is an added bonus with bells.