Omlet by Maxwell

I love Steve Maxwell's style - Pick up a kettlebell and don't set it down till you done.

Here is one of his I like a lot!

The Omlet & Heaven & Hell

Warm Up
5 Swings R
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Squats
Slingshot
5 Swings L
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Squats
Repeat 3 Times

5 Halo's
5 Deck Squats
Repeat 3 Times

Plank to Finish
Stretch

30 Second Drills

Tried something new for me, a series of 30 seconds of various exercises.
In a class format:

Warm Up -
- 30 Seconds Double Kettlebell Sings
30 Seconds Jump Rope
Rest
Repeat 3 Times
- 30 Seconds Double Kettlebell Swing
30 Seconds Single Kettlebell Swing R
30 Seconds Single Kettlebell Swing L
30 Seconds Romp Rope
Rest
Repeat 3 Times
- 30 Seconds Snatch R
30 Seconds Jump Rope
30 Seconds Snatch L
Rest
Repeat 3 Times
- 30 Seconds Clean & Press to a Windmill R
30 Seconds Slingshot
30 Seconds Clean & Press to a Windmill L
Rest
Repeat 3 times
Plank Positions Static Holds
Stretch

This little workout was a killer, the easy part was with the Kettlebell, that hard part was the jump rope! I had to take some of the Jump Rope sections out because I was getting too smoked!

5 's

Warm Up

5 Swings
5 High Pulls
5 Snatches
5 Clean & Press
5 Bottoms Up Cleans
5 Reverse Lunges
Slingshot (Around The World)
Repeat Left Side
Rest
5 Sets

30 Swings
30 Sec Rest
5 Sets

ALA Maxwell

A friend of mine lent me a few DVD's of Steve Maxwell. He's 50 some years old and you would never know by watching him swing the kettlebell. He has wisdom, experience and a hell of a lot of strength.
He makes everything looks easy!

Warm Up

Right Side
5 Swings
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Reverse Lunge
Slingshot
Left Side repeat
3 sets

Heaven & Hell
Halos
Deck Squats
5 reps
3 sets

Something Simple

Warm Up
-20/10/10/10 Swings
-10:00 Single Arm Jerk Set
-10:00 Snattch Set
-30 Swings
1:00 Kettlebell plank variations
3 sets

Time 25:00

Return of the 16

I lend out my kettlebells all the time. I don't mind, if someone wants to try them out for a little bit..no problem. Most people find they like them so much they want their own. Just spreading the word via kettlebell.
One of my 16's came back today, so...
Warm Up
Swings 20,10,10,10
Jerk Set
2 - 16's
7 Minutes
6,6,6,6,6,6,6
It's impressive when I see others use the 32's. I'm not even 1/2 way! I have to admit using the 32's in not one of my goals right now. I think I can get everything I need out of the 24's!
Snatch Set
16 Kg
7 Minutes
30 Swings 28 Kg
Single Kettlebell Plank
1 Minute
30 Swings 28 Kg
Single Kettlebell Plank
1 Minute
50 Swings 28 Kg
Cool Down
Time 3o:00

Monday in the garage

Cleaned the garage out. I've got to have a cool, clean space to practice my kettlebells!

Warm Up
20/10/10/10 Swings
30 Swings
One Minute Drill
Rest One Minute
10 Sets
For the One Minute drill I did a variety of exercises. Started with legs and the Kettlebell Squat, then moved to the Plank position with rows and push ups thrown in.
I get a good body/cardio workout here.

Total Time 35:00

Class at the Club

Went to class today. It was crowded there. A ggod sign!
Warm Up
Terri's workout. Not esay. Did the "50 thingy" only she changed it to the "100 thingy"
20/10/10/10 Swings
TGU 3-5 a side
100 Thingy -
10-Swings
10-Cleans
10-Clean & Press
10-Snatches
10-Swings
R/L
Forgot middle segment?
Ab Work

More Timed Sets

Trying to nail down a few different types of workouts I like.
Timed Set - Sport style
Strength - Less reps more weight.
Cardio - More reps less weight.
Kettlebell Club - A good mix of everything.
Practice - Focusing on form.
Ala Carte - Just making it up as I go!

Warm Up
- Swings 24 Kgs
20/10/10/10
- Long Cycle 2 12 kgs
10 Minute
6 rpm
Getting better at the rest portion of the drill.
- Snatch set 16 Kgs
6 Minute
7 rpm
-Double Swings 2 24Kgs
20 Reps
-Plank to finish

Light & Easy!

Warm Up
Decided to go light today...
- 20/10/10/10 Swings
- Long Cycle 2 12Kgs
8 Minute
6 rpm
- Snatch Set 1 12 Kgs
8 Minute
7/8 rpm
- Circle Drill
8 reps
- Halo's
10 reps
- Russian Twists
- Plank to finish

Long Time Without a Post

Who knew it was this long....
My workouts have been strong with an emphasis on cardio. The last week has been combinations of a 10 set cardio program.
Today -
Warm Up
- 30 Swings - One Hand, Two Hand, etc.
- 10 Snatches L,R
Rest One Minute
10 Sets - Working towards 15 Sets
- Ab Work - Planks, Sissors, Bicycle, Russian Twists etc.
- Stretch
No More than 4o Minutes!

Timed Sets in a Sunday Class

Today David had us work on our form in the "form" of timed sets. Its easier to concentrate on the movement of the kettlebell and body during these sets. No worry about reps and the time format slows you down a bit.

Warm Up
- 50 Swings - 20,10,10,10
- 2 Minute Swings 2 Hand
- 2 Miunte Swings 1 Hand
- 2 Minute Swings 1 Hand
- 2 Minute Cleans
- 2 Minute Cleans
- 2 Minute Clean & Jerks
- 2 Minute Jerks
- 6 Minute Snatch
- 10 Minute Snatch

Spent time learning the proper way to do timed sets. Do not count reps, just focus within and work on FORM!

Garage Take 2

Warm Up
- One Arm Swings 24 Kg
50 L
Hand Switch
50 R
- 10 Push Ups
- One Arm Jerk 24 Kg
5 Minute
L, R
- 10 Push Ups
- Snatch 20 Kg
4 1/2 Minutes
2.5 R
2 L
(I was getting a little tired on the left side and I beleive my mind played a quick trick on me....I thought for an intance the 2 1/2 minutes were up. I was wrong, but quit before I could call myself on it.)
-10 Puch Ups
- Russian Twists 20 Kg
- Plank Variations
Stretch

Garage Work

Warm Up
-Presses
5,4,3,2,1 Ladder
L,R
- 10 Push Ups
1/2 Get Up
5,4,3,2,1 Ladder
L,R
- 10 Push Ups
10 Minute Snatch Set
16 Kg
- Plank Variations

Quick workout- I will start back at 6 Minutes with a 20 Kg for the snatch set.

Tuesday Class with Jay

No energy today. Should I have gone to Kettlebells...Yes!

More Circuit Training. I like the pace of this style workout. It keeps me in groove and focused.
Finished with a 10 minute session of 5 Swings, 5 Cleans, 5 Snatches Left, Repeat Right then active recovery of a mobility move of Jays.
Lay down, sit up, swing knees to the left, up on knees to your feet. I have trouble with the knee swing - need to work on this!

Sunday Class

Good Turnout!

We did some circuit training
4 stations
x's 2
8 Different exercises

Jerk Set
2 16 Kgs
6 Minutes

Plank Variations

Blister Workout

- 3 Minute Jerk Set
2 - 24 Kg's
6,6,6
- 1 Minute Double Static Rows
2- 24 Kg's
- Kettlebell Push Ups
15 reps
- Alternating Cleans
2 - 12 Kg's (Don't hurt the blisters)
- Russian Twist
20 Kg
20 Reps x 2 sets
- Two Minute One Hand Swings
R & L
12 Kg's - Again they didn't hit my bilsters
- 4 Minute One Arm Jerk Set
2 on the R. 2 On the L
6,6,6,6
- Plank Variations

AOS Essence Test

Have to do this with a 24 Kg. My weight is up to 175 Lbs.....

1/2 Get Up
30 Sec High Pull/Snatch Right Hand
30 Sec Press
30 Sec Squat
30 Sec Clean
30 Sec Swing
30 Sec Figure 8 to a hold
30 Sec Swing Left Hand
30 Sec Clean
30 Sec Squat
30 Sec Press
30 Sec Hign Pull/Snatch
1/2 Get Up

Failed at the Press on the Left Hand.
Will try again

Saturday Class

Working with combination exercises. Pick up the kettlebell and don't set it down.

20 2 Arm Swings
10 L Hand Swings
10 R Hand Swings
10 Darcey

5 Swings R
5 High Pulls R
5 Snatches R
5 Presses R
5 Squats
Slingshot
Repeat on the left
X's 2

One Hand Swing R Transfer
To 2 Hand Swing & Catch
Squat
Two Hand Swing Transfer
To One Hand Swing L
5 Sets
X's 2

Worked on Dead Cleans with Heavier Kettlebells
Lying Presses
Kettlebell Situps
Kettlebell Flying V

100 Swings

Plank Variations
Stretch

Fifty's

Tried a new workout I got from Charley a while back. After reading through I thought a lot about what might be the correct weight of kettlebell. When I first looked at it I thought I'll do it with a 24 Kg. Of course I wasn't really going to do it right then so naturally I though a 24 Kg.
Today I decided to really try this workout. I didn't want to fail so I went with a 20 Kg. If I make it through with a 20 Kg then next time I'll go for the 24 Kg.
Good thing...its a tough workout!
Here how I did it.
25 Snatches L
25 Snatches R
2 x's
50 Total
25 Push Presses L
25 Push Presses R
2 x's
50 Total
25 Cleans L
25 Cleans R
2 x's
50 Total
10 Jerks L
10 Jerks R
5 x's
50 Swings L
50 Swings R

Fatigued a bit, but it would have been ugly with a 24 Kg...next time.
I feel this was more of a strength workout than a cardio workout, at least the way I did it. I had some rest in between exercises. I would like to try this with lighter weight and speed it up a bit for a good cardio session...

Class at The Club

Lots going on here. Jay and David just returned from "The Boys are Back in Town" Vegas show. Mahler, Cotter and the rest all showing their best. To add to that - Terri just came back from the RKC Challenge in Minnesota, so their was a lot to tqalk about. More on that latter...
The workout
David has some new things to add from Vegas -
A little different warmup, a little different workout -
Lots of swings, a new approach to the get up and more swings..and snatches..

Whoa!

It's been almost a week since I last posted. Is that indicative of my training program? I hope not, I still have a lot of things to accomplish.
Recap -
Thurday 10/18/07
Class with Jay at The Kettlebell Club
- I was his lone student, this was kettlebell training at it's finest. One teacher, one student and one agenda - To test my ability to adapt and overcome new exercises. This was my most difficult day as a kettlebell student. No other people to blend in with or hide behind. Just Jay and me. He asked me to do exercises that I didn't think I could do, why? Because I had never done them before. He would show me something that looked awfully difficult and said "you do it". I said I don't know if I can...so I just did it. I found out the bodys' abilities can exceed it's percieved limitations. This is what kettlebell training is all about - to push past the mental boundries that the mind creates.

Saturday 10/20/07
Class at the Kettlebell Club
Taught 2 enrgetic students. One veteran and one new comer who has caught on on very quickly. Tested their ability to recover from one exercise to another. Finished with a 100 swing drill to find a weakness. The hands or arms, legs or the breath. It was the breath....

24 Kg Lite Day

Todays workout -
Warm Up
- 24 Kg Jerk Set
3 Minutes
6,6,6
- 24 Kg Snatches
20/20
- Push Ups
10 Reps
- Circle Drill
5 Reps
- Seated Twist
20 Reps
- Plank variations
2 Minutes

Hands recovered from last weeks swing fest. Had just 30 mintues to get in a little workout. Weight is a little heavy at 174 pounds after a weekend of rest, relaxation and some poor food choices. No big deal though! I feel good...

Fives

My hands have not fully recovered from the 1000 swing workout, a couple hot spots are a little tender. So todays' workout consisted of exercises that didn't require much of a grip.

Warm Up
- 16 Kg's
5 Minute Jerk Set
6,6,6,6,6
- Kettlebell Push Ups
10 reps
5 Sets
- Kettlebell Rows 24 Kg's
5/5
5 Sets
- 20 Kg Circle Drill with Press
5 Sets
- Kettlebell Shoot Throughs
5 Reps

Just happy to keep it going...The jerk set was easier than I remember, so I will add on 2 minutes and see how my body reacts.

1000 Swings...

Tried 1000 swings today within 60 minutes. I reduced the number of reps per set and instead of just 2 hand swings, I included 1 hand swings as well.
Here was the plan:
10 Left Hand
10 Right Hand
10 2 Hand
30 Reps = 1 set
Every 2 minutes: 30 sets x 30 =900 Total Swings

When I got to the 28 minute I realized I could get to the 1000 Mark
Added 2 sets plus a 40 swing sprint at the end
Total Swings: 1000
24 Kg x 1000 = 53,000 Lbs.
Time: 59 Minutes 34 seconds

My body was tired. I felt that this was more of a marathon with a sprint at the end. The sprint was a killer. Imagine get so close to 1000 swings and then failing, it was not an option.

I will do variations of this 1000 swing workout...All 2 Hand, All 1 Hand, 50 rep sets and 100 rep sets etc.

Next Up:
10 Minute Swing and Snatch Tests - How Many can I get in 10 minutes...

New Goal - 1000 Swings in One Hour

I finally have picked a goal - 1000 Swings in one hour. I was talking with Jay Armstrong RKC Team Leader about the 1000 swing challenge he was working on...he told me he hasn't made it to 1000 swings within the alloted 60 minutes. He is in GREAT SHAPE and I said that's hard to beleive he can't do it. He asked me if I've tried it....No I haven't. I hadn't even thought of it before.
So I decided to try it. 1000 Swings in 60 minutes is alot of swings....
I didn't want to set myself up for immediate failure so I set out to do 500 swings in 30 minutes. This is something that I knew I could do and it will allow me to gauge what this kind of test will do to my body. Where will I start to fail first? Hands, Arms, Legs, Breath or in the Head?
By the end of the 500 swings my hands and arms started to tire so I think thats what I need to toughen up to get to my goal of the 1000 swings.
Here's My workout:
Warm Up - I was very stiff today so it took me 1/2 the day to loosed up
Stretching, some swings, more stretching, more swings 3 hours later....
Two Handed Swings
24 Kg
50 Reps x 10
500 Total
29 Minutes

Plan to get to 1000 - Increase number of reps till I get to 100 swings, then repeat 10 times. Next time I will do 600 Swings - 10 sets of 60 swings.

Kettlebell Club with Terri

Terri is the next memebr of the club to go to the RKC certification. She goes in the next couple of weeks. Is she ready?
Yes, but she is a little dissapointed with the snatch requirements for females. She says its a little too easy. I agree, they should increase the requirements to set the bar a little higher for the females...
Anyway Terri ran the class today. Over 45 minutes of kettlebell exercises and judging by the exercises she likes the Swing and the snatch, we did alot of each. I can't remember everything but I know she tested my conditioning and strength. She also held true to my new standard - 200 swings. I wrote before in another post that 100 swings is my minimum, but now its 200 swings. 100 was not enough!
Good class - pace was even, a variety of exercises and if you used the proper kettlebell, you got a great workout! I used a 24 Kg....A good workout!

100 Swing Minimum

I have decided to implement a 100 swing Minimum with my workouts. I seem to get caught up in snatches, presses, Get ups etc. I have lost focus on the single best exercise kettlebells can provide...The Swing.
I don't care if its one handed or two handed, it dosen't matter! Just do as many as you can.
In all my workouts I intend to swing the kettlebell at least 100 times. You can break it up and swing it 50,50 or go for it and do 100. One addition - if your strong and in good shape you a kettlebell 1 size up that you normally work with. I use a 24Kg in most of my exercises so...I use a 28Kg for the 100 Swing Minimum.
Todays Workout:
Warm Up
Two Hand Swing
28Kg 100 Reps
Jerks
28Kg 5x5
2 sets
Push Ups
15 Reps
2 Sets
24 Kg Snatches
10x10
2 sets

Cogswells Beg #1

David had us go through one of his beginning basic workouts.
3 times a series of 5 exercises:
Deck Squats 10
Cleans 10/10
Presses 5/5
Get Ups 3/3
Deadlifts 20
Swings 30
Then Ballistic Swings
Then Abwork from the floor
Stretch

Simple yet effective!

Saturday at The Club

Today it was Jay in front of the class. You never know what to expect so you have to be prepared for everything.

It turned out to be part training session and part workout. We had a new student who had to learn the basics. 50 minutes workout then a 50 minutes training session.

It was a very rewarding day. I seem to learn more about kettlebells everytime I teach the fundamentals with another trainer. I never hear everything, in fact I believe you don't hear anything until your ready to learn it.

I know the fundamentals pretty good, but I learn more everytime I dive back into the them...hip snap, rythym, tension-release, breathing, timing, grip - all play critical roles in kettlebell training, especially when you start playing with heavier kettlebells!

I came out of the session with a better snatch than I had before, and I was

Fun with Doubles

Class at the Kettlebell Club....David Cogswell ran us through what he called "Fun with Doubles".

Most every exercise used double kettlebells. Twice the load, twice the workout!
I was tired....
The great thing about doubles is that you have use the whole body in a more deliberate way. Try swinging double 24's and snatching double 16's....You have to make space for the 24's and really snap your hips to get 2 16's overhead. A very good change of pace!

28 Kg Time

I had a limited amount of time today, so I just grabbed a heavier kettlebell than I normally work with....

28 Kg Workout
2 Hand Swings
100
One Arm Jerk
10/10
Extreme Cleans
10/10
Push Ups
10
Pull Ups
10
Plank
2.5 Minutes

Fast Paced and effective. I never had swung the 28Kg a 100 times without setting it down. I huffed and puffed at the end, just like I did with the 16 Kg when I started way back when...It felt great!

4 Way Combo # 1

The weather is geting nicer. Open the garage door and breath the air...and get some funny looks from passerbys!

Warm Up -
- Swings
20 - 2 Hand
10 - 1 Hand L
10 - 1 Hand R
10 - Darcy
10 - Sumo DL
5/5 Press
10 Push Ups
10/10 Front Squats
Rest
- 4 Way Combo
1,2,3,4 R/L
Swing, Clean, High Pull, Snatch
Rest
- 10 Push Ups
10 - Circle Drill (L/R)
10 - Overhead Squats (5/5)
10 - Windmills (5/5)
10 - Bottoms Ups Press (5/5)
10 - Push Ups
20 - Russian Twists
15 - Pull Ups (5,5,5)
Rest
20 - Halo's (10/10)
20 - Renengade Rows (10/10)
10 - Push Ups
20 - Limbo Lunge (10/10)
10 - Swing,Squat & Hold ( Try and Hold for 5-10 Seconds)
20 - 1 KB Jerk (10/10)
Rest
50 - Heavy Kettlebell Swings
50 - Heavy Kettlebell Swings

Last Few Days

Things I've learned the past few days.

1. Practice the Snatch more often for REPS, RKC style!
Nothing will prepare you more for Snatches, than...Snatches!
2. Have a work out plan, and follow it.
3. Set a goal or 2. Short term and long term, something that is attainable.
4. Train with a group and on your own.
5. Look to others for ideas and attitudes that are positive and encouraging.
6. Wear gloves and shoes when removing palm leaves and branches from palm trees. They have these sharp teeth that can't cut unprotected hands and feet. OUCH!
7. Write you own full body workout then do it!

Surprise Snatch Test

Class at the Kettlebell Club today, surprise snatch test - Great...

I have not really focused on snatching for reps RKC style. So its good to get tested once in a while to keep ya honest. It was not a good showing.

Today at the Club -
Snatch test

Warm Up
20 Swings and a couple of snatches -
Test - 24 Kg
28/28
I had a number in my head of 28 and you know what - I made it to 28. I set my sights low and I made the number. Good and Bad. Why?
Good that I set a goal that I could reach and bad that I set it too low. I seem to fail at the number I shoot for, so I should have set my number at 36. I may not have reached 36 but I would have done more than 28 a side....anyway I will get re-tested periodically to keep my numbers increasing.

Today's Workout
Already warmed up
2 Hand Swings 20 reps
Turkish Get Up 2 a side
Low Windmill 3 a side

Repeat Twice
Bottoms Up Clean 10 a side
1/2 figure 8 to a waiters press 10 a side
Push/Pull 10 reps
Circle Drill to a squat 5 reps
KB curls 10 reps
Clean & Press Reverse TGU 3 a side
Sumo DL 10 Reps
See-Saw Press 5 a side

2 Hand Swing Finisher

Just Swings

A little tired from yesterdays Indy 500. Never want to follow up a tough workout with another tough one. Sooo...

Warm Up
Swings 24 Kg
20 2 Arm
10 1 Arm
10 1 Arm
10 Darcy

One Arm Swings 24 Kg
25/25
4 Sets

2 Arm Swings 28 Kg
30 extreme

Plank to Finish

Simple yet effective. I feel better than before the workout!

Indy 500

Tried this at the Kettlebell Club. I thought I'd try it at home...

Warm Up-

1st 100
Swings - 30 Reps
1/2 Turkish Get Up - 5 reps a side
Snatch - 10 reps a side
Racked Lunge - 5 reps a side
Bottoms-Up Clean 10 reps a side
Military Press 5 reps a side
2nd 100
1 KB 1 Led DL - reps a side
Swings 30 reps
Sumo DL 20 reps
Push Ups 10 reps
Front Squats 10 reps a side
1/2 Figure 8 to a clean
3rd 100
Bottoms Up Presses 5 reps a side
Push Ups 10 reps
1 Leg Military Press 5 reps a side
Circle Drill 10 reps each way
Snatch 20 reps a side
1 KB Jerk -10 reps a side
4th 100
Push Ups 10 reps
Limbo Lunge 10 reps a side
Mahler Lying Press 10 reps a side
Renegade Rows 10 reps a side
Ball Press 5 reps
Halos 10 reps each way
Push Ups 15 reps
5th 100
50-Thingy ( SW,CL,C&J,SN,SW)
repeat

I'm beat. A great complete workout!
Thanks Jay!

A Little Workout

Todays So Called Workout...

Warm Up
-30 Seconds On/Off
High Pull to a Snatch
5 Sets
-15 Seconds On/Off
Snatch
5 Sets

AOS Practice

Trying to get through the AOS Essestials Test...Everytime my grip on the left hand fails. So I'm going to break down the exercises and practice them to improve my confidence and grip.
Here is what I started today:

Warmup
- 30 Seconds Each Exercise
Right Hand
High Pull then a Snatch
Press
Squat
Clean
One Arm Swing
Left Hand
Swing
Clean
Squat
Press
High Pull then Snatch

Grip Failed 20 seconds into left hand High Pull. Improvement, it used to fail at 2 seconds...


High Pull to a Snatch
30 Seconds On/Off
I like this exercise. Gonna do these tomorrow!

Class at The Kettlebell Club

Class today consisted on of 3 people and myself. Plan was to do a few round the horn exercises and finish with some simple two handed swings...with very heavy kettlebells.

Here is what we did.
Warm Up
-50 Swings 24Kg 20,10,10,10
-3 Sizes of Kettlebells - Heavy Med Light
Snatches 5/5,10/10,15/15
-Lunges
5/5, 10/10
-Pistols
-Bottoms Up Presses
5/5,5/5
- Windmills High & Low Position
5/5
-28 Kg Jerk
5/5
-Floor Presses
5/5
-Circle Drill/Halo's
5/5 20 Kg
-One Leg Deadlift
5 reps 24 Kg
Finisher
24 Kg, 28 Kg, 32 Kg, 40 Kg, 48 Kg
Two Hand Swings
7/7/7/7/7/7
x2
Plank to Finish

Students here have some very good strength, form and commitment. It fun to workout with no real plan....just decide what's next and do it.
Next time we'll follow a planned workout......it's just nice sometimes to make it up as you go....

Simple Workout

Today was a transition day form Yoga to Kettlebells. Nothing too heavy, that is tomorrow.

Warm Up
-24Kg One Hand Swing
50/50
-16 Kg's Jerks
20/20
-16 Kg Bottoms Up Press
5/5
(I got real weak at these...I used to do the 24 Kg's)
-24 Kg Bottoms Up Cleans
10/10
-Plank to finish
Swim to Cool Down

Two in a Row

Monday and Tuesday...Bikram Yoga.
This is a great compliment to Kettlebells. Good stretching, great breathing exercises and a tremendous workout.

Very different than kettlebells but the same goal...Health.

I am getting better with the breathing aspect of the class. In and out through the nose. Heart rate goes up, bring it down with your breath. Controling your body and mind is as simple as breathing in and out.

During Bikram Yoga there are several times to relax. Scan the body for tension, breath in and out through the nose... relax the body, release all tension and ready the body for the next series.

From is the key!

Taught a couple new students today. They had trained on their own for awhile and decided to get some instruction...Good Thing!
They were both strong, but lacked proper form on the most basic technique - The Swing and its hip snap.
I had them show me their swings and sure enough, the hip snap, and timing were nowhere to be found. A couple pointers, a few tricks and plenty of swings later, they understood the fundamental nature of the swing.
I told them to go home and practice what they have learned until it is second nature. Then move on in your training.
The key is to master the swing first!

Todays Workout -

24 Kg One Arm Swing
50/50
2:00 16 Kg Jerk Set
3:00 16 Kg Jerk Set
(Interupted at the 2:00 Mark)
4:00 Snatches
2:00 Manmakers

Feeling stronger!

Kettlebell Club

At the Club today.

The Workout - Jay Armstrong's Indy 500
1st 100
One Arm Swing 30 Reps
1/2 Turkish Get Ups 5/5
Snatch 10/10
Racked Lunge 5/5
Bottoms Up Cleans 10/10
2nd 100
1-KB 1-Leg DL 5/5
One Arm Swings 30 Reps
Sumo DL 20 Reps
Push Ups 10 Reps
Front Squats 10/10
Fig 8 to a Clean 5/5
3rd 100
Bottoms Up Press 5/5
Push Ups 10 Reps
1-Leg Military Press 5/5
Circle Drill 10 Reps
Snatch 20/20
1-KB Jerk 10/10
4th 100
Push Ups 10 Reps
Limbo Lunge 10/10
Mahler Lying Press 10/10
Renegade Rows 10/10
Ball Press 5/5
Halos 10/10
Push Ups 15 reps
5th 100 - Endurance
50-Thingy (Sw, CL,C&J,SN,SW) 50 Reps
50-Thingy (SW,CL,C&J,SN,SW) 50 Reps


Good total body effort.

Back to Bikram

Today was Bikram Yoga Day
90 Minutes
Breathing Better

Snatches...

Today I wanted to improve on my snatch technique, get more from the lower half of my body....More legs, less arms.

Warm Up
-24 Kg Snatch and hold
10/10
5 sets
- 16 Kg Jerk Set
3:00 6,6,6
- Renegade Rows 16 Kg
10/10
3 Sets
- Kettlebell Push Ups
15/15
3 Sets

My best Snatches in weeks. I guess you have to keep doing them to be good at them...

Re-Focused

Back to Business
"Overhead # 1"
Jay Armstrong - Kettlebell Club

Warmup Stuff
- 2 Hand Swing 20 reps
- Turkish Get 2/2
- Renegade Rows 10/10
- Push Ups 10 reps
- 1 Kettlebell Clean 10/10
- Low Position Windmill 5/5

Strength
- Dead Lift - Sumo Style10 reps
- Bottoms Up Clean & Press 5/5
- 1 KB Snatch 10/10
- Dead Lift - Siutcase Style 5/5
- Press - 2 Up/1 Down 5/5
- 1 KB Clean & Jerk 5/5
- Deadlift 1 leg (2 KB's) 5/5
- 1 Leg Military Press 5/5
- Bottoms Up Snatch 5/5
- Clean & Squat 5/5
- 2 KB Military Press 5 reps
- 1 KB snatch 10/10
- Lunges 5/5
- See-saw Military Press 5/5
- 1 KB Clean & Jerk 10/10

Finsher
28 Kg Kettlebell Extreme 2 Hand Swings
30/30

AOS Essential Test

One more Try
Right Arm
1/2 Get Up
30 Seconds High Pull/Snatch
30 Seconds Press
30 Seconds Squat
30 Seconds Clean
30 Seconds Swing
Transition - Figure 8 to a Clean
Left Arm
30 Seconds Swing
30 Seconds Clean
30 Seconds Squat
30 Seconds Press
30 Seconds High Pull to a snatch
Bell flew Out of my left hand. I picked it up and continued.
1/2 Get Up to down position

Fail - Kettlebell flew out of my left hand at the start of the High Pull and Snatch 30 second segment.

This proves that I'm not in good shape. A slap in the face!
Get to work and improve my strength, grip and stamina.
Re-take test in 2 weeks.

Basic Swings

Today's 1/2 workout. Its like a 1/2 marathon or a 1/2 triathalon. Hey, it counts!

Warm Up

-28 Kg 2 Handed Swings
50/50
2 Sets
Gonna make it to 100/100.
- Kettlebell Shoot Throughs to Push Up
Didn't Count
- Kettlebell Planks
Till I failed.

Grip Improving

Today
Not Much.....
Warm Up-

-28 Kg One Arm Swings
20/20
2 sets
- 28 Kg Extreme Cleans
15/15
2 Sets
- 24 Kg Farmers Walk
2 Sets
- 24 Kg Snatches
10/10
2 sets

Work all day, Parent all night...at least I got this in!

2 is better than 1

Today
Bikram Yoga
Great Workout...again!
Still can't breath through my nose the whole time. The goal is to make it through the entire workout breathing through your nose. I'm a mouth breather so this is especially hard for me.
I'm struggling with a few positions that my hips and knee reject, but I will progress...

Kettlebells

Warm Up
- 24 Kg One Arm Swings
20/20
5 Sets
- 15 Kettlebell Push ups and Hold in Plank Position till I fail
3 Sets
- Farmers Walk
24 Kg - Till I Tire
3 Sets
- 28 Kg Two Hand Extreme Swings
Till Form Failed

Getting my grip back

Todays Focus
Basics with emphasis on grip


Warm Up

- 24 Kg One Hand Swings
20/20
5 sets
- 24 Kg Snatch and Hold for 30 sec
5 reps per side
5 sets
- 28 Kg Dead Cleans
10/10
2 sets
- 2 24 Kg Farmers Walk
till grip failed
3 sets
- Kettlebell Push Ups
- Kettlebell Planks
- 28 Kg Two Handed Swing
till form failed.

More Kettlebells

I've taken a small break from kettlebell workouts for the last month. Vacation, heat and Yoga have cut into my time. I still feel really good , just a little weak in the grip.
New Focus - Lift heavier kettlebells, re-establish my grip and get stronger.

Today-

Warm Up
24 Kg One Hand Swings
25/25
24 Kg Snatches
20/20
15/15
10/10
Terrible form at the start, got better as I got more into it.
24 Kg One Hand Swing
25/25

Pretty Pathetic just looking at this workout...Only had 20 Minutes though!

Double Up

Today
Bikram Yoga
90 Minutes
Great Workout!

Followed up with the AOS Essential Test.

Made it to the High Pull and Snatch on the left hand side and my grip failed. The kettlebell flew out of my hand.
Fail.

Its harder than I thought.
Try again Monday!

Kettlebell Club Level 1 Workshop

Good turnout. Great energy and lots of fun.

Had a 15 Minute don't drop the kettlebell workout...not too bad!

No Mental Prep

Tried the AOS Essentials test today. Thought I would walk in the garage and do it.

Wrong.

I didn't warm up, just starting doing it. I got almost all the way through the right portion of the test then realized I did one 30 second segments out of sequence...no big deal just kept going.

Then I was starting the left side and my mind was playing tricks on me. I thought I forgot the pressing segment on the right side so I just quit where I was at.

Mental Failure!

I didn't forget the pressing segment.

I didn't prepare mentally for this test. I worried more about the physical and the mental bit me in the ass.

Next time study the test better, practice in segments, get my head together and get it done.



The Essentials Test

Right Side Get Up to the standing locked out position.

30 seconds of High Pull then snatch

30 seconds of Press

30 seconds of Squats

30 seconds of Cleans

30 seconds of one handed swings

Transition drill - figure 8 to a clean ending with kbell in left hand

AOS Essentials Test

Tried the Essentials Test with no prep whatsoever.

Bad Idea. Got confused starting with the left side progression.
Failed.
Try again later.

Form and Fluidity

Bikram Yoga
90 Minutes
Killer workout!

Kettlebell Snatches

What did I learn today?
Breath in and out through the nose for Yoga.
Concentrate on the move, nothing else.
Stay in the body. Breath....

Kettlebells no different.
Well some differences...
Proper breathing techniques...sometimes you breath out through your mouth..
Concentrate of the move
Stay in the body...meaning - don't get outside and lose you sense of body awareness...."Go to Honzo" as Ron Morris says...

Snatches today.
Slow down, use the entire body, lock out out at the top get a little rest. Repeat.
Smooth, deliberate and FLUID!

Reps without Form are meaningless!

Tip of the day

Note to self - Keep door to house open from the garage on workout days.
Left the door open today. Much cooler in the garage. Only 95 degrees and 52% Humidity.
Planned an Off Day. Yesterday was light so what the heck!
Off Day work out....

Warm Up
-Clean & Jerk Set
16 Kg
5 Minutes
6,6,6,6,6
Seemed almost easier than normal jerk set?
-24 Kg Renegade Rows - Forward, Back, repeat...
-16 Kg Renegade Rows - Forward, Back, repeat...
-Kettlebell Push Ups
15/15
-28 Kg Jerk
5/5
-Double 24 Kg Kettlebell Swings
20x2
-Kettlebell Plank to Finish

Cool Down Swim
Weight 172.5

Combined Workouts?

Today
Bikram Yoga
90 Minutes
My Best Showing yet!
Still have LONG WAY TO GO?
Body not flexible enough.
I discovered I have really bad balance.


I was shot after the Yoga session. Plan was to combine Yoga and Kettlebells.
Laid down, relaxed....still shot!

Kettlebells

Warm Up
Snatches just to get going.

24 Kg Snatches
5 reps and Hold last rep in locked out position for 60 seconds.
5/5

Total workout
15 Minutes
Weight 172

Heated Kettlebells

Garage still Hot! Is Houston always like this?

Warm Up
- 16 Kg Jerk Set
5 Minutes
6,6,6,6,6
- Renegade Rows w/push ups
16 Kg
Perfect Form
Forward, Back
Repeat till form fails
- One Arm Jerk Sets
28 Kg 5/5, 5/2
24 Kg 10/10
20 Kg 15/15
- Circle Drill
16 Kg 10 reps
- Halo
20 Kg 10/10
- Extreme 2 Hand Swings
28 Kg
30, 20, 20

Cool Down
Time: 40 Minutes
Weight 172

Saturday Session

98 degrees 52% Humidity. You gotta do what you gotta do...
I just need to pace myself and not get overheated!

Warm Up
5-7 Minutes - Stretching

24 Kg
20 Two hand swings
10 One hand swings R
10 One hand swings L
10 Darcy swings

2 Arm- 16 Kg Jerk Set
6 Minutes
6,6,6,6,6,6
Trying to get to 10 Minutes.

24 Kg
One Armed Swing
25/25

16 Kg Snatch set
15 Sec on/off
7 reps per
10/10
140 Total

20 Kg Snatch Set
15 Sec on/off
7 reps per
5/5
70 Total

Renegade Rows
with Push Ups
Forward/Back repeat, repeat, repeat...

28 Kg 2 Hand Extreme Swings
30/20/10

Stretch/Swim
Time 45 Minutes