Todays session 03/02/11 Kettlebell ladder, very tough!

Hi folks. Wow, that was a tough session!
36 minutes of intense kettlebell training, requiring plenty of resilience and determination. I will tell you the Heart rate stats now:
Cals: 600
Average: 167
Peak heart rate: 181
Bearing in mind that my heart rate didnt go below 170 for the last 25 minutes will give you an idea of what a great session this is and well worth trying.

OK, Here's the exercises used.
7 exercises:

Swings
Snatch L/H
Snatch R/H
Cleans L/H
Cleans R/H
Squat and press L/H
Squat and press R/H

Set 1,swings 30 seconds

30 seconds rest

Set 2 Swings 30 seconds, L/H Snatch 30 seconds

Rest 30 seconds

Set 3 Swings, L/H snatch, R/H snatch all 30 seconds. Continue adding an exercise like this until you get to all 7.

So basically you are initially working for 30 seconds but build up to 3 and a half minutes at the longest set containing all of the exercises.
You then reverse it.
Start with all 7 exercise again but start with the last exercise first so do the Squat and press on the R/H side first and then move on to the L/H side. Continue back up the ladder until you have done all 7.
This is the toughest part of the workout because the middle section contains 2 lots of 3 and a half minutes work!
You then continue but now knock one of the front end each set. So, first of all the swings will go so you'll be doing 6 sets. Then knock off the snatch L/H so you'll be doing 5 sets. Continue until you just have the one set of Squat and press on the right side.

Don't forget to rest 30 second after each round.
Rest one minute after you reach the half way point just prior to reversing the ladder.

This equates to 8 sets performed of each exercise as when you reverse it will balance itself out.

I used a 24 kg bell. It all starts off a bit easy as initially you are only working for very brief periods but the accumulated fatigue soon takes hold once you get into the session.

I struggled most of all once I got past the half way point. The squat and presses are a real killer when you are starting to fatigue.
Give it a go with a kettlebell that will work you hard. You can always extend the rest periods or reduce the weight at the half way point but try not to.

Alternatively, work with 6 exercises only as opposed to 7. This shotens the workout by some 7 minutes.