A Simple Finish

Completed a good weeks training with some basic stuff. These exerices form the foundations of my training so its a good idea to finish the week here.

Joint Mobility

Round 1

Dead Lifts 10

Swings 14

:30 Work with Plank Variations on Bosu Ball

Repeat 3 times w/heavy kbell

Round 2

Get Up Sit Ups 5 a side

Russian Twist 20

a few :30 Second Bosu Ball Lunges - Variations of ( Front & Side to Side)

Repeat 3 times

Round 3

Dead Double Clean & Press Ladder to 5

Snatches 20 L, R

Exercise Ball Leg Curls

A good week of training...

Still grooven on the AOS Smokin Ladders. I'm going through the progressions with the 16's then will start at the beginning with the 20's.

I'm on the advanced progression but at the beginning so:

Round 1

8 Double Clean & Press

16 Snatches L/R

:30 Second stuff

Rest

Round 2

9 Double Clean & Press

18 Snatches L/R

:30 Stuff

Rest

Round 3

10 Double Clean & Press

20 Snatches L/R

:30 Second Stuff

Rest

The key to this type of workout is the :30 Stuff. It's never the same and it really works your total body with a core focus. I'm repeating the Russian twist in every round...this exercise is currently one of my favorites. I'm not even good at it yet, but I'm improving!

Back in the groove!

It's been a while, getting that balance of work and play. It gets difficult to keep your commitment to health training.

It's easy to get side tracked, make excuses and surrender to the dark side. I've never come close to surrendering. I've kept my training going, although not as consistant as I would like, but I've been on a good roll lately and I feel good.

I picked up an AOS downloadable workout just out of curiosity. I loved it! It was just the stimulus I needed to kick start my training. I recommend when you get in a rut, seek outside assistance as a means to get re-energised, re-born or whatever you want to call it.

I downloaded Smokin Ladders - I'm not gonna list the exercises because I don't think that's right but the breakdown is:

2 good exercises for reps

Then 4 to 6 :30 second exercises 

3 sets

Here's the 2 exercises I've been using this past week -

Double Clean & Press

Snatches

Then the :30 second stuff

3 sets

This workout is great for everybody - there is a beginner, intermediate and advanced guide to follow. I started at the advanced but I'm going back to the intermediate because I got Smoked!

It's better to make it through with strength and form, then to barley make it through with poor form. I'll work my way up to the advanced section soon!

On a side not - I've been doing the clean & press as a "Dead Clean" meaning that you set the kettlebells back down on the ground (Slightly back between your feet) after each rep then load your hamstrings and clean. Try this method - you will feel the benefits!

Present Focus...

Swings!

If you could only do One exercise, what would that be?

For me the choice is obvious, its the Swing. One hand, two hand, alternating, light, heavy, AKC, RKC, it doesn't matter..I like them all.

However, sometimes I don't do them that much. Life is busy and maybe I try to get too fancy with my training, throw in a bunch of stuff I've seen or recently learned. All that is good but there is nothing better than the swing.

The swing sets up almost every other kbell move. The snatch - basically and big swing. Why are my snatch numbers down from the past? Because I haven't practiced the swing enough! It's that simple.

Todays Training:
Joint Mobility
Warm Up
Slingshot L, R
10 1A swings L, R
10 2A swings
10 Darcy swings

1A swings 50 L, 50 R
Snatches 5 L, 5 R
1A Darcy swings 100
Snatches 5 L, 5 R
2A swings 100
Snatches 5 L, 5 R

Stability Ball Leg work
A little Yoga....

Training Log

Snatch Test Day

Dragon Door supposedly changed the snatch requirements for passing the RKC certification. It's time I test myself to find out where I'm at...haven't been practicing near as much as I used to, or liked to.

I looked at the web site and they still have the old requirements, but what the heck, lets try it anyway!

80 Snatches in under 5 Minutes. Unlimited Hand Switches.

Here's what I did:
8 Sets of 5L/5R Snatches
Total = 80
Under 5 Minutes

This is easier than the previous test. Why are they making it easier?

Or I must be stronger than I was before?

Finished with some Leg Work...

.

Training Log

7 Station Drill...again! I loved it the first time...

# 1 - 1 Arm Swing & Release
# 2 - Behind the upper back Squat w/Kbell
# 3 - Swing, Catch in Palm & Press
# 4 - Renegade Rows
# 5 - 2 Kbell Get Up Sit Ups
# 6 - Feet Elevated Push Ups
# 7 - Hanging Snatches

This was as good as the first time!

Much Weaker...but Much Smarter!

The problem with getting fit is... staying fit. With all the things life throws your way, how does a person stay with the program?

By being -
Persistent.
Consistent.
Resistant.

Persistent - When you don't have it that day, don't force it - try just a little something, it may lead to something a little bit more. If you don't have it that day, don't worry about, try again the next day.

Consistent - Don't fall too far out of it. The "it" is something that you worked very hard to get. So keep "it". Every little bit helps. A few Pull Ups, a few Chin ups, some swings here and there and the "it" is still there...maybe as good as it was, but it's there none the less!

Resistant - To quitting or giving up or letting yourself get too far out of shape. This is where I have been for too long.

I've been busy with life - Job, Family and the like, but this is no excuse. It's a fact. I stayed with the program in that, I did a little something whenever I could.

The problem was that my body was ready for one thing and my mind was ready for something different. You see, the body is not in-sink with the mind.

I would try my old workouts and just get beat up, then feel bad that I couldn't do it anymore. I guess my ego was a little bruised. I fixed this today. I realized that you just can't pick up where you left off.

That's just stupid! So I re-designed my workouts, scaled them back a bit and gradually will increase the workload to keep it challenging, but the focus is on form and feeling. Is my form correct and how does this make me feel.

Here is today workout -

7th Heaven # 1
1 Minute work at 7 different stations...gradually increase time as I get fit.
Station # 1 -
1 Arm Swing & Release Like a high pull, but instead of pulling, just release the hand
:30 L
:30 R
Station # 2 -
1 Arm Swing, Catch & Waiter Press
:30 L
:30 R
Station # 3 -
Behind the Back Squat - Hold over the shoulders behind the upper back
1:00
Station # 4 -
Renegade Rows
1:00
Station # 5 -
2 Kettlebell Get Up Sit Ups
1:00
Station # 6 -
Feet Elevated Push Ups
1:00
Station # 7 -
Hanging Snatches - One Kbell hanging in Left hand, snatch with Right. Then Switch
:30 L
:30 R

Repeat 2 to 3 times.
The object here is to gradually decrease time in-between stations, then increase the time in each station.

Finished up with some ab work and cool down stretching.

Back On Track! Far behind but that's not the point, is it?!

Back to the Snatch

Still on a path towards to SSST. Will I get there? Don't really care, it's more of a carrot than anything...

To Get there, you gotta have great form. How do you get form - PRACTICE!

I'm in practice mode.

Max Vo2 style
20 Kg
:15 On/Off
7 Reps per
16 Sets

Left Hand is the issue - slightly bulging patch of skin.

What does this tell you? Is my form good? Poor form AND low strength on the left side.

My right side is stronger so my hand has it easier. I believe I'm tugging too much with the left arm on the up and letting it free fall too much on the down.

A smooth transition between the up and down is what it's all about!

Experimental Long Cycle

I needed to get more bang for the buck in my workouts. Time is limited so why not double up?

Doubled Up - Went Light to focus on form.

Bike ride 10:00
Long Cycle Double 16's
30 Sec On/Off
10 Sets
8 Reps per

This was an awesome practice session, technique was a little rough - not used to swinging 2 bells. I felt my knees where bowing out a bit and I was losing some power. Worked on keeping my knees over my big toes

Finished with:
Wipers
1/4 Get Ups
Inverted V ups

The Snatch Test..

How many can you do in 10 Minutes?

I can't do that many right now so I might as well start practicing. There are several ways to improve your snatch numbers, but you have to find what best works for you.

Here are some alternatives:
1. Start with a light kettlebell and work your way up to 10 Minutes with one hand switch. Once you've mastered the light kettlebell, go to the next size and start all over again. (GS Style)
2. Snatch 5 times then hold overhead for :30 seconds. Repeat each side for 10 Reps.
3. Use the MaxVo2 protocol - :15 Seconds On/Off work up to 20-30 sets

My plan is to use all of these... I like em all!

The real secret to the snatch is how you bring the bell down and the instant you bring it back up. If you can master these 2 sections, your numbers will sky rocket. Less hand trauma means better form and higher numbers.

I'm working on creating a smoother transition between the down portion and the up. Smoother - means no pulling against or jerking the kettlebell. Let it swing way back, loose its momentum, let it start to fall, THEN accelerate it's movement and get a good hip snap to bring it back up.

When this is done correctly there is less hand trauma and your numbers will increase. Seems pretty simple...

It's not for me. I rush through things. If RKC is "Hard Style" - my moto is "Hard Style-Real Fast"... Get's me into trouble...

Today was a short version of the Max Vo2

:15 On/Off
7 Reps L/R
10 Sets
20 Kg

Tried to change-up the hand positions to reduce the trauma - actually spread the trauma around. It helped a bit. I'm going to try getting the handle a little more into the fingers and keep it off the palm a bit more, even try a GS tip and hook the handle with my index finger on its way down.

Finished with some Core Work:
Wipers
Kbell Sit Ups
1/4 Get Ups

Cardio or Strength Workouts - can you have both?

Yes!

This is what kettlebells is all about.

When you train "traditionally" for a cardio style workout you are receiving little strength benefits from that workout. In fact you may be even losing strength as you do these type of workouts. On the flip side, when you are doing "traditional" strength style workouts you are receiving little cardio benefits... and you may be losing what cardio conditioning you have.

This exact point is why incorporating kettlebells into your workout regimen gives you the best of both worlds!

Case in point - Metabolic Conditioning -
There is nothing that comes close to this style of conditioning that can match the combined strength, cardio and fat loss benefits that result from this simple program. First - what is "Metabolic" conditioning?

"Metabolic" conditioning occurs when you use full body movements with your cardio system. We're not isolating specific muscle groups or even targeting different areas of the body. We are simply going to tax the body as a whole and add a cardio component.

We do this by setting up 3 to 5 "Full Body" exercises as a circuit and perform these with progressively shorter rest periods. I like double kettlebells for this...double the impact!

So pick 3 to 5 full-body exercises and set them up as a circuit.

Here's mine:
Double Swings
Double Alternating Walking Presses
Double Renegade Rows
Double Squats
Double Snatches

Rest 3 Minutes
Repeat a variation of this circuit 3 to 5 times, with decreasing rest periods after each set. Your heart rate will get up there and stay there.

As always pick the right size kettlebell for the job and listen to your body.

Never go to failure and Enjoy!

Kbell Practice Day

Back to regular kbell workouts.

Bike Ride 10:00
Joint Mobility
One Hand Swings 24 Kg
25/25
One Arm Clean & Press 24 Kg
5/5 Ladder
Renegade Rows 16 Kg
5/5 Ladder
------------------------------
10 Push Ups
Forward Lunges 20 Kg
10/10
Kbell Toe Taps
:30 Sec
1 Leg Dead Lifts 16 Kg
10 Reps
Bosu Ball Limbo Lunges 20 Kg
10 each way
Repeat 3 Times
------------------------------
Two Hand Swing Finisher
40 Kg
28 Kg
24 Kg

Pull Up Practice

I never do pull ups and when I do...I can't do them very well.

Why?
Bad form combined with little practice.

Today was practice day.

4 sets of 3 pull ups
4 sets of static holds on the monkey bars.
10 Sec
20 Sec
20 Sec
30 Sec

This is only the beginning!

Last Day of PT

Its finally here. The last day I get to go to PT.

2 Months of knee therapy and what did I get from it... A better knee and surrounding muscle groups, a better understanding of how to stabilize the joint and what exercises I should be doing.

I've learned no less than 20 different exercises that I can use to strengthen my knee and the coolest thing is that over half of them incorporate the kettlebell.

Squats
Dead lifts
Lunges
Steps
Toe Touches on a bell just to name of few...

Just wait to see how I fit these in...

Short Intense Practice

3 Drills, Limited rest make for an intense workout.

- Double Clean & Press 24's
5 Reps
- Swings 40 Kg
20 Reps
- Renegade Rows 24's
5/5
5 Sets
- Decrease Rest periods each set.

- Core Work
Wipers
Russian Twists
Inverted V's

Good Bike ride to Finish it off!

2012 Workout "Revised"

I'll be tinkering with my 2012 workout formula for a while. I haven't got the right mix yet, but I'm getting close.
Today's effort was slow but it felt real good. I have an optional 10:00 snatch set at the end...I could only do 6:00.
Was that do to my strength or cardio condition? Or was it too much stuff or was I just a little lazy?
Don't know. I will try again another day as see what happens. The bottom line was that the legs felt good, as did my entire body.

Here it is:
Brisk Bike Ride 10:00
Joint Mobility
Warm Up
- 25/25 One Hand Swings
- 10/10 Alt One Hand Swings
- 3/3 Bottoms Up Clean & Press

Strength
- 10 Plyo Push Ups (explosive push up so your hands leave the ground)
- 15 Upside Down Bosu Ball Squats with Kettlebell
- 20 Forward Lunges with Kettlebell
- 15 Sumo Dead lifts
- 20 Limbo Lunges with Kettlebell
Repeat 3 Times

Finishers
- 2:00 Swing, Catch, Squat & Thrust
- 2:00 1/2 figure 8's with 3 bounces (from palm to palm)
- 2:00 Circle Drill, Halo & Triceps curls

Optional
4:00 to 10:00 Snatch Set
Some Core Work
Stretch & Release

Knee PT

This is my last week of Physical Therapy for my Bum Knee that has been plaguing me for 20 years. I have no cartiledge on the outside of the right knee which causes in-stability in the entire joint. There is no cure for this short of... knee replacement, so the next best thing is to make it strong as hell.
I'm on that path. It will never be "good" again but my quest is to make it strong enough to use for exercise and some hockey.
The physical therapy has been an eye-opener. There as so many different ways to strengthen the knee joint that I never did before or even knew about. I was in therapy a long time ago and it was just straight leg lifts with weight.
We barely do any of that. It's more weight baring exercises, elastic bands, resistance cables, stability balls, steps, a 1/2 elliptical machine and my favorite.. the Bosu ball.
I'm on my own starting next week but I have a wealth of knowledge to continue my quest!

Today was:
Cybex Elliptical 10:00 Level 9
Stretch
Upside down Bosu ball with 2 ten's
15/15/15
Toss and catch from Tramp on Bosu Ball - `1 Leg
30 - Front, Side, Side
Quick Step Touches
15/15/15
Stability Ball One Leg bridges (Try to curl hamstring)
15/15/15
Ice!

2012 Workout # 1

Some friends have decided to start training for the US Pond Hockey tournament in 2012. Why?

We will be 50 and we want to make a run for the "Over 50" championship division. In order to have a chance at this - we better be in good shape. So we are starting now! Today in fact. This is my first sport related kettlebell workout.

Can you design a workout that is sport specific? I suppose you can, but I'm not going to worry too much about that. I just going to have some fun designing workouts.

Here is 2012 #1

Vigorous Bike Ride 10 Minutes
Joint Mobility
- One Arm Swings 24 Kg
25/25
- Timed Snatch Set 16 Kg
6 Minutes (I'm starting over with snatches)
12 RPM
- Duck Walk with one Kbell Pressed overhead, the other in a clean position. 2-12 Kg's
( Duck Walk? It's a squat walk? You keep your butt down)
20 Yards each side
3 Sets
-Sumo Dead Lift 40 Kg
20 Reps
3 Sets
- Duck Walk with 2 Hands on the horn, the bell on the outside of your hip. You swing it up across your body as you walk.
20 Yards each side
3 Sets
- Renegade Rows 16 Kg's
10/10
- Bosu Ball Lunges with double kettlebell presses.
10 Reps each side
- Wipers into Inverted V's with Kbell
10 reps each
3 Sets
I also included a lot of active rest in between sets and exercises which was a farmers walk with a couple lite kettlebells (12's) Lite kbells but it felt right!

Metabolic?

This was a hard workout today. 3 exercises with heavier weight, low reps and decreasing rest periods...

Joint Mobility

- Clean & Press Double 24's
5 Reps
- Swings 40 Kg
20 Reps
- Step Ups on to bench w/Kbell
10 Reps

Repeat 5 times
Decrease rest periods as you go. Get your heart rate up and keep it there.

I wanted to quit this workout after the 3rd run through. It's a great strength/cardio test.
Can you push through this AND decrease rest periods?

The first rest period was :75 seconds, the second was :60 seconds the third was :50, the fourth was :45 seconds. My goal is to get the last rest period down to :15 seconds. It didn't happen this time.

No expectations!

Walked in to the garage to practice a few exercises - came out with a nice little workout.

It's nice to have a plan and it's nice to not have a plan. My plan is to not worry about it or think about it too much. The workout will come if I sit back, relax and enjoy!

The Number 7 came to mind which started into:

Dead Clean & Press Ladders to 7 R/L
Snatch Ladders to 7 R/L
Row Ladders to 7 R/L
Limbo Lunge w/ 1 Kbell 7 each way
Forward Lunge w/2 Kbells 7 each leg
Forward Lunge w/1 Kbell 7 each leg

Plank to Finish

All done w/ 20 Kg Kbells
Today was a medium/light day!

Planned Failure

Knee PT day. 10 Minutes on the Cybex, quick step - touch drill, quad stretching, stability ball extensions & 1 Leg dead lifts with weight.
Total Time: 1.5 Hours

On to the Failure.
To pass the RKC requirements of certification you have to pass the snatch test. There are more requirements than just that, of course, but this is the one everyone stresses about. Today I attempted the snatch test.

I knew I was not going to make it. I haven't touched a 24 Kg for snatches in almost 2 months. I've just been playing with the 16 Kg trying to get back in shape. Sometimes you need a failure to gain more perspective.

I didn't make it, not even close. The 24 Kg felt real heavy, especially coming down. So whats the solution here?

Keep on track with the lighter kbells, but throw in more and more swings and snatches with the 24 Kg. The swings with help with grip strength and the pull portion of the snatch, and the snatches will put everything together. Some say that you can walk up the strength ladder with 16's, then 20's, then 24's.

You can, but you also need to use something heavy too. It throws the body a curve ball... Always be ready for the unexpected!

Today Kbell Work - All 24 Kg
Failed Snatch Test 13-13
2:30 Timed Set
5/5
12 Sets

Wipers
Overhead Pulls
Inverted V's

Kettlebell Club Workshop

I assisted with the Level 1 Kettlebell Club Workshop today and learned that there are more and more personal trainers learning how to use kettlebells.

That is a little good and a little bad. Good in that more people will have a better understanding of how to use them, so fewer injuries... which lead to bad experiences! Bad insense that it's nice being on the fringe of something.

Our workshop participants today were all personal trainers. They caught on pretty quick and by the end of it they understood how people could benefit from the bells.

We finished with a workout:

Pick Up the Kettlebell and don't set it down for 5 Minutes which led into a short round of follow the leader. I grabbed a heavy kettlebell - (I didn't know what we were going to do for the workout). It was hard!

Full Workout

Wednesday was a serious Knee PT day so I thought I would stay away from the bells.

I made up for that today!
My style (Lately) is to write up a workout on the dry erase board then follow it. It's that simple. I've learned that if you write things down they become more real and easier to follow through on.

I got to the 8 minute snatch set at the end...I wrote it down so I needed to do it. I'm glad I did....I think?

Warm Up

25/25 One Hand Swings
3/3 Bottoms Up Press

Push Ups 10
Alternating Walking Presses 8/8
Dead lifts 20
1/2 Get Ups 10/10
One Hand Swings 15/15
Repeat section 3 times

2:00 Hot Potatoe Press w/3 Bounces
2:00 Circle Drill/Halo
2:00 Swing, Catch, Squat & Thrust

Optional 8:00 Snatch Set

Incidental Cardio

I decided to focus on strength drills today. I haven't really touch anything over a 20 in a while.
Mike Mahler's protocol seems fitting - Opposing Muscle Groups!~

25/25 Single Arm Swings 24 Kg

Presses 5x5
Rows 5x5

Snatches
5 Heavy 28 Kg
10 Medium 24 Kg
15 Light 20 Kg
Repeat 2 X's

2:00 of Swing, Catch, Squat & Thrust

Wipers
Inverted V's
Stretch

This was not a Cardio Day but why did it seem like it was?

INCIDENTAL CARDIO!
Just one of the many benfits of Kettleblls

Knee PT

PT today was more intense than usual. It was the modified single leg dead lifts and the jumping drills that kicked my butt.
5 "Units" of PT and that was it.

- 10 Minutes on a Cybex 1/2 eliptical. It has a short range of motion.
- Quad Stretching
- Plyometrics: Forward and side to side 15 Minutes
- Heel Raises 3x15
- Hamstring Curls
- Single Leg Squats to Cones
- Stability Drills Single leg standing on a flat ball.

Practice Day

Today was one of those days that the workout seemed more of a practice day than a workout day, that is until the afternoon came...I had to take a nap!

25/25 Swings
5 Bottoms Up Presses a side
Repeat Twice

10 Push Ups
10 Limbo Lunges
10 Hanging Presses
10 Forward Lunges
10 1 Leg Deadlifts
Repeat 3 Times

2:00 Swing, Catch, Squat Thrust
2:00 1/2 Figure 8 4 Bounce
4:00 Jerk Set

Optional 8-10 Snatch Set

This workout took longer than normal, a few distractions and just a more focused approach to the drills. Form is what I was after, especially on the lunges and deadlifts.

Whoa, It's been this long?

It has been this long since my last post.

Here's what I've been up to:
Knee Rehabilitation 3 times a week -
This has been an eye opener for me. I have done nothing in a long time to actually strengthen the knee and it's surrounding muscles. I've learned that my quad has been under developed, my hamstring is too tight and my muscles don't work very well as a group.

This has caused a lot of strain to the knee joint. I have a couple good physical therapists who have taught me exercises to regain my flexibility, mobility and most of all strength. An off shoot of this is probably the most important - Confidence in the knee!

This knee stabilization will be a continuing theme in most workouts going forward.

Speaking of..

Here is one work out I've used, from Jay Armstrong -

25 Swings
3 Bottoms Up Press a side

10 Push Ups
5 Hanging Presses a side
:30 Lying Static Hold Press
5 Clean & Press a side
Repeat 3 times

2:00 Circle Drill
2:00 1/2 Figure with 4 Bounces (Hot Potatoe)
4:00 Jerk Set

60 Thingy
12 Swings,Cleans, Clean & Press, Snatch & Swing

Inverted V's
Stretching

Got two things going...

Physical Therapy for the knee.

Kettlebells for the Body & Mind.

Hit on both today!

Therapy is hard work if you take it seriously... I do. Only 4 exercises 1.3 hours.

A side note - Half the people in therapy today were on their cell phones while they are doing their exercises? That is pathetic! I wanted to vent, but it's not my place.


Kettlebells:
Only had time for a short one:
40,30,20,10 Two Hand Swings with the Bulldog - 40 Kg

Just wanted to use something heavy today. Using more and more lower body as my knee improves.
.

Back In The Saddle?

No Excuses...

Here is my commitment -

1. Loose the 15 Pounds I gained in the last 2 months,
2. Get my Strength back.

How?
1. Eat Simple & Clean. Cut the Evil Cokes out of my diet!
2. Start with a basic kettlebell regimen increasing workload as my body permits.

Warm Up
- 25 Two Hand Swings 24 Kg
5 Snatch L (Only 16 Kg)
5 Snatch R
:60 Sec Plank Variations
Repeat 10 Times

This workout went as planned but I felt a little weak in my mid-section. Like my muscles didn't know how to work together anymore. This is what I expected so I just need to keep going at it!

Repair The Knee

I've had a right knee issue since I was 19. Played hockey on it, had knee surgeries on it, but it was never quite right.
So I decided to have one more attempt at surgery. The doctor said this is the last ditch effort before he has to replace the knee. They don't make a bionic knee yet so this better work!

The surgery went as good as could be expected, but when you have advanced arthritis and your bone on bone, you can't expect miracles. The only miracle I discovered was the miracle of rehabilitation or PT.

I've gone now for 3 weeks and my knee has never been stronger. Sure it still hurts and is not very smooth, but I can feel the progress. They have me doing stuff that helps to stabilize the knee joint, little stuff that seems easy BEFORE you try it. It's been a good experience to learn some tricks of the trade from another angle. Two more months and I might be able to skate again. The would be the best.

In the meantime I can get back to kettlebells...

Starting at the beginning - 16 Kg

Slingshot L :60 Sec
Slingshot R :60 Sec
:30 Sec rest
Clean & Press L :60 Sec
Clean & Press R :60 Sec
:30 Rest
Snatch L :60 Sec
Snatch R :60 Sec
:30 Sec Rest
Darcy Swings :60 Sec
:30 Sec Rest
Swing, Catch & Squat-Thrust :60 Sec
:30 Sec Rest
Overhead Pulls :60 Sec
:30 Sec Rest
Lying Press L :60 Sec
Lying Press R :60 Sec
:30 Sec Rest
Circle Drill :60 Sec
Done!

AOS Firepower

Today was the AOS Firepower workout. On paper it doesn't look too bad. It's 5 rounds of a exercises and you add an exercise in each round. By the time you get to the 5th round, you have 5 exercises. You get a 1 minute rest in between each round...

I got to the 4th round with the Double Alternating Cleans and these kicked my fricken ass...I had never really tried these. That was not the worst of it. The worst was the fact that I had to complete 3 more sets of 1 minute work with no rest.
I made it through - then went to the 5th round - then the Bonus Snatch set.

I was planning to go through a second run through but, after the snatch set I was toast. 5 Minute, 1 hand switch took everything I had. I like to walk away from workouts feeling good. I was afraid that if I went one more time through, I might not feel too good and shy away from this style of workout.

I treated this as a Two Alarm version. Next time I will go for the Three Alarm version - Two times through with a little more rest.

The 4 Alarm is looming...

Back to Timed

Tried a Timed Set of Snatches. Haven't done this with a 16 in a while..

Warm Up
- 8 Minute Timed Snatch Set 16 Kg
12 RPM
By far my best attempt. Could have gone to the 10th minute but I want to get very good at the 8 Minute set first.
- Press Ladders w/Clean between Hands 3x5/5
20 Kg
- Renegade Row Ladders 3x5/5
16 Kg's
- One Hand Swings 24 Kg
25/25

Bad Blogger...

Thursday July 3rd
- The Real Thing this time. Bikram Yoga 90 Minutes. It was really hot in there!

Friday July 4th
- Off Day

Saturday July 5th
- Circuit Training
Slingshots, CLean & Press, Rows, One Hand Swings & Two Hand Swings
4 Sets

Sunday July 6th
- Class Format
Variety Day - A Little of this, a little of that...

Monday July 7th
- Bikram Yoga

Tuesday July 8th
- Class Format
Pounded the One and Two Hand Swings!

Back To Bikram

Tried the hot Yoga in my garage again. The temperature was a little cool, but the workout was intense. I sweat like I'm in a sauna...feels good!
Getting a little better with the form, but some of this stuff is just plain hard!
This is a nice complement to the bells...

Circuit Training Day

Warm Up -

Slingshot :30 Each Way
Clean & Press :30 L/R
Renegade Rows :30 L/R
One Arm Swing :30 L/R
Darcy Swings :30
2 Hand Swings :30
Rest
Repeat 4 Times

If you go with a lighter weight limit your rest periods in between circuits. I went a little heavy and had to rest a little in between. This was exhausting! I was not expecting it to be this taxing.
I'm going to try a light weight and do these circuits straight through - no rest, just rest after each set.
This was a nice change of pace.

Bikram Yoga Day

I've had some great kettlebell sessions lately, so it was time to get away and practice "something completely different"...as Monty Python would say.
Hot Garage and Yoga - Ala Bikram Yoga - a natural combo!
I completed all the positions with some noticeable flaws, but it felt great and this will be a nice addition to my fitness routine.
On my off days - Bikram Yoga and other Yoga forms as well.

Timed Set Class

Today was an "Easy Day".

Warm Up
Yoga Style...
- 10 Minute Snatch Set 12 Kg
12 RPM
Rest
- 8 Minute Clean & Press Set 16 Kg
7RPM
Rest
- Ab Work
- Stretch

Felt good to go easy!

Stacking Class

Today was just a simple stacking exercise. I looked easy enough so I used a 24 Kg....It was harder than it looked. Next time use something a little lighter and work up!

Warm Up
Swings :30 L/R
Rest
Swings :30 L/R, C&P :30 L/R
Rest
Swings :30 L/R, C&P :30 L/R, Lift, Catch, Squat-Thrust :30
Rest
Swings :30 L/R, C&P :30 L/R, Lift, Catch, Squat-Thrust :30, Slingshot :30 L/R
Rest
Swings :30 L/R, C&P :30 L/R, Lift, Catch, Squat-Thrust :30, Slingshot :30 L/R, Renegade Rows :30 L/R
Rest

Great Cardio!

Lazy As Far as Posting Goes....

I've been lifting the kettlebell quite a bit lately. Never the same consecutive workout. Some have been easy some not so easy...
Here are some workouts I've been tinkering with:

An Upper Ladder with a Killer at the End.
Presses 3x5/5
Rows 3x5/5
Finisher
Double Swings 10 Reps
Burpee w/push up 1 Reps
Double Swings 9 Reps
Burpee w/push Up 2 reps
And So On...

Lower Ladders with a simple swing finisher
Clean & Squat 3x5/5
One Legged Dead lift 3x5/5
Overhead Squat 3x5/5
Double Swings (20,20,15,15,10,10,10)

Timed Sets
Snatch Set 14 Minutes with a 12 Kg
Press Set 6 Minutes with 16's

Stacking Sets
;30 One Hand Swings R/L
:30 Rest
:30 One Hand Swings R/L, :30 Push Ups
:30 Rest
:30 One Hand Swings R/L, :30 Push Ups, :30 Double Kettlebell Squats
:30 Rest
:30 One Hand Swings R/L, :30 Push Ups, :30 Double Kettlebell Squats, :30 Renegade Rows
:30 Rest
:30 One Hand Swings R/L, :30 Push Ups, :30 Double Kettlebell Squats, :30 Renegade Rows, :30 Double Clean & Press
Rest
Repeat as willing
Some days I just do one set, other days maybe 2 or 3.

Long Time Away....

Life interrupted my kettlebell journey for a while, just getting back on path. While I was away I had an Epiphany:
1) Lots of BS out there concerning right, wrong paths to physical fitness and well-being. Discover for yourself, your own path... What works for you!
2) Your workout plan should be total body based - meaning the body AND the mind. These two ingredients are needed for any sort of measurable improvement or success.
3) Common Sense - Listen to your body, you don't have to get carried away and "Workout" for 40 minutes. Sometimes 10 or 15 is just fine!
4) What types of exercises to do? Just pick the things that have a direct correlation to your life style. For me I'm looking for an increase in overal strength with a big emphasis on cardio - Kettlebell swings, snatches, presses & rows (I throw in a LOT of Kettlebell exercises), Push ups, Pull Ups, Jump Rope,body weight exercises then some Yoga style body moves to pull everything together.

So What did I do today?

14 Minute timed Snatch set with a 12kg.
? RPM
One Hand Swings 24 Kg
25/25

Just a quick workout with a light weight. Was my form as good as it could be?
Nope!
But it felt pretty good!

Class today - More Timed Sets with some variations to keep them off guard.
Warm Up
- 6 Minute LC Jerk Set 24 Kg
9 RPM
Alternate every Minute
- 6 Minute Snatch Set 16 Kg
12 RPM
- 2 Minute LC 2 Arm Press Set 16 Kg
8 RPM
1 Minute Plank
1 Minute Rest
Repeat Twice
- Renegade Rows w/Push & Burpee
15
- Heavy Kettlebell Swings
24 Kg's - One Arm, 28 Kg One Arm, 40 Kg Two Arm
2 sets of a bunch of swings on each!
Tomorrow is a "Heavy Day" - Basically some of the same drills but heavier weights and shorter sets. Just a preview of whats to come...

Timed Set Intro

A Friend stopped by today for a quick work out. Introduced him to the timed set style..

Warm Up
-2 Minute Jerk Set 2 16's
10 RPM
-2 Minute Snatch Set 12 Kg
20 RPM
Rest
3 Sets
- One Arm Swings 24 Kg
25/25
Rest
6 sets

I started him with lighter weight and shorter time increments....
He's hooked!

Back to the Plan!

Warm Up
- 8 Minute Snatch Set 16 Kg
16 RPM
- 5 Minute LC Press 16's
6 RPM
- One Arm Swing 28 Kg
25/25
- Renegade Rows w/Push Up 16's
Push Up, Row R. Row L
15 Sets
- Lying One Arm Press 16 Kg
15/15 ( Never do these - thought I'd start!)
- 1/4 Get Ups 16 Kg
15/15

All in all a decent workout. I haven't done too much for a fews days so it was nice to get back into a groove. The key for me on the snatches is to use less arm and hands & more lower/mid body. Saves the grip and forearm burn...

Sunday Class

This one was all about the swing and how to get the most bang for your buck. 2 beginners and1 advanced.
How does everyone get a good workout and learn something new?

Break down the swing and re-learn it....and some very heavy kettlebell swing circuits for a finisher!

The Exception

I always allow an exception to a workout plan. That's my style - Like it or not - it's who I am.
Didn't have much time today so and light workout with a heavy bell.

Warm Up
-One Arm Swings 28 Kg
20 L
-Snatches 16 Kg
10 L
-Static Hold
1 Minute
Rest 1 Minute
-One Arm Swings 28 Kg
20 R
-Snatches 16 Kg
10 R
-Static Hold
1 Minute
Rest 1 Minute
Repeat 3 times


Its the grip here. Can I hold the 28 Kg long enough? It's gonna make the 24 Kg seem much easier!

Steady On...with the blended workout!

Its been almost 2 weeks since I decided to blend a couple different styles of work outs. I like the results.
#1 I feel great!
#2 Although I haven't pushed to the next level (Adding more Time to my sets), my form has improved. I figure that when my form is right on every rep, THEN its time to up the ante. Today the 8 minute snatch set was my best ever. Usually the last few reps have no from at all, I can't push the bell back through my legs because my hands and forearms are shot. So it becomes more of a hanging snatch. This time I was able to push it back just fine. Sure my forearms and hands were on fire but at least I can hold the form.

* Right now that is my concern - how to limit the burning in my hands and forearms during these snatch sets. This is the key to this exercise. I grip the bell to much and the thick DD handle doesn't help....

Warm Up
- 8 Minute Snatch Set 16 Kg
12 RPM
- 4 Minute Jerk Set 2 16's
8 RPM
- 1.5 Minute Alternating Cleans 16's
- One Arm Swings 28 Kg
25/25
- 1/4 Get Ups
15/15
-1/2 Get Ups
15/15
- Kettlebell V's
15
Stretch

A Light One!

Warm Up
- 10 Minute Snatch Set 12 Kg
18 RPM
- 4 Minute LC Clean & Press 2 16's
6 RPM
- Renegade Rows
- Renegade Rows w/Push Ups
- 1/2 Get Ups 16 Kg
10/10
- Planks

Relax and enjoy the ride...

Warm Up
Slingshot - Around the body pass
- 8 Minute Snatch Set 16 Kg
14 RPM
- 4 Minute Long Cycle Clean & Press 16's
6 RPM
- One Arm Swings 24 Kg
30/30/15/15/5/5 - Don't set the bell down!
- One Arm Swings 28 Kg
25/25
- Snatches 24 Kg
10/10 (Just to feel the heavier weight)
- Renegade Rows
15/15
- Renegade Rows w/Push Up
15 Reps L,R,Push Up = 1 Rep
-1/4 Get Ups 16 Kg
15/15
-1/2 Get up Sit Ups
10/10
Stretch

Following the pattern

I've been on a roll lately, doing the same style of workout. I pride myself on always changing the focus of my training. Never getting in a set routine. Routines get boring and eventually I get tired of the same old, same old and I lose focus and enthusiasm.
However, I believe I have found a compromise. I've been doing the same flow of "styles" of kettlebell training and switching up the actual exercises. Its working so far.
Timed Sets, Swings, Rows and ab work. Simple but very effective. I think it's the renegade rows that is putting it all together for me.
Warm Up
- 4 Minute Long Cycle Clean & Press 24 Kg
8 RPM
- 10 Minute Snatch Set 12 Kg
16 RPM
- Renegade Rows 16 Kg's
2 Laps - Clockwise, Counter clockwise
- Double Press 16 Kg's
20 Reps
- Explosive 1/4 Get Ups 12 Kg
10/10
- Kettlebell V's 20 reps
- Plank Variations
Stretch

A good mix!

I've found what works for me right now. A little bit of the Timed Set stuff, some basic swing stuff and some ab stuff.
I like it because it covers the many aspects of my past kettlebell training and puts them into one super session.
Here's what it looks like:
Warm Up
6 Minute Snatch Set 16 Kg
16 RPM
4 Min Jerk Set 2 16 Kg's
12 RPM
One Arm Swings 24 Kg
25/25
3 sets
Renegade Rows 16 Kg
10/10
2 Sets
Explosive 1/4 Turkish Get Ups (Light Weight)
10/10
Kettlebell V's
10/10
Plank Variations
Stretch

I have done this workout 2 times in a row now. Last Wednesday, then I had a 4 day vacation in North Carolina - No Kbells - and then yesterday. I felt GREAT the day after on both occasions. It works for me!

A Little bit of this and a little bit of that..

Warm Up
- Slingshots
- Figure 8's
- 8 Minute Snatch Set 16 Kg
12 RPM
- 100 One Arm Swings 24 Kg
- 100 One Arm Swings 24 Kg
(L-30,R-30,L-15, R-15,L-5,R-5)
- 3 Minute Double Jerk Set 16 Kg
10 RPM
- Renegade Rows 16Kg
10/10
- Renegade Bear Crawls
1.5 Laps *
- Explosive 1/4 Get Ups (Light Weight)
10/10
- Kettlebell Sit Ups
10
- Push Ups
15
Stretch

* New Favorite Exercise!!!
Try going around in circles clockwise then counterclockwise.

Total Time 40:00

Sunday Workout Class

Warm Up
10 2 Hand Swings
10 Push Ups
10 Squat w/kettlebell
10 Bent Over Rows
10 2 Hand Presses
10 Backward Lunges
10 Squat Thrusters
20 Sling Shots

Circuits 20 Seconds each
#1 2 Hand Swings
#2 Lift, catch Squat Thrusters
#3 Deadlifts
#4 Renegade Rows
#5 Push Ups
#6 Plank Variations
2 Sets

One Arm Swings
25/25
2 sets

Circuits 20 Seconds each
#1 2 Hand Swings
#2 Lift, catch Squat Thrusters
#3 Deadlifts
#4 Renegade Rows
#5 Push Ups
#6 Plank Variations
2 Sets

Heavy Kettlebell Swings 24, 24,28,40 KG's
15 Seconds On/Off
2 Rounds
Stretch....

Had to push myself to do this...

Warm Up
- 100 One Hand Swings (30,30,15,15,5,5)
24 Kg
- 6 Minute Snatch set 16 Kg
16 RPM
-50 One Hand Swings 24 Kg ( 25,25)
2 sets
- Explosive 1/4 Get Ups (Light Weight)
My Get ups are bad. The form is all wrong at the start. I can use a 24 Kg, but I'm not happy with the form. So I'm stating over with a light kettlebell and re-building my technique.
- Kettlebell Inverted V's

A short one with little rest..

Warm Up
- 6 Minute Snatch Set 16 Kg
16 RPM
Sped up the pace a bit..
- 100 One Arm Swings (30,30,15,15,5,5 set it down)
- 80 One Arm Swings (25,25,15,15 set it down)
w/a Pro-Grade 24 Kg
- Plank to finish

Not much to it, but it still kicked my butt!

A Good Combo!

This one was exhausting - a little timed set action followed by a simple circuit. I had to push myself near the end, a part of me wanted to quit and walk away...
Warm Up
- 8 Minute Snatch Set 16 Kg
12 RPM
- 6 Minute LC Clean & Press 16 Kg
10 RPM
Circuit Training
30 Seconds On - 10 Seconds to get to the next station
Station # 1 Swings 28 Kg
Station # 2 Lift, Catch, Squat-Thrust Press
Station # 3 Renegade Rows 16 Kg's
Station # 4 Push Ups
Station # 5 Plank Variations
3 Sets
Done!

Circuit Style Workout

Wanted to change it up a bit...

Warm Up
10 2 Handed Swings
10 Push Ups
10 Kbell Squats
10 Bent Over Rows
10 Presses
10 Backward Lunges
5 Squat Thrusters
10 Slingshots

20 Second Circuits
Circuit # 1
Snatches
Circuit # 2
Lift,Catch,Squat,Thrust ( Keep the bell moving verticle-No swinging type movement)
Circuit # 3
Deadlift
Circuit # 4
ManMakers ( Kbell Burpees with a push up,row,double clean,sqaut-thrust)
Circuit # 5
Mt.Climbers
Circuit # 6
Push Ups

Repeat 2-5 times
Heavy Swings Finisher

Class in the Garage

Held class today in the newly converted "Garage Mahal". It went well and the people who showed up are getting stronger and stronger. They no longer are getting so sore that they feel the workout 4 and 5 days later. It good to see progress!
Warm Up
20 two hand swings
10 one hand swings L
10 one hand swings R
10 Darcy

Timed Set Snatch
Timed Set Clean & Press

Intro to Renegade Rows, Manmakers and The Woodchop

6 Minute Drill
Swings
High Pull
Snatch
Rest & Repeat

Ab Work

Timed Sets

I'm gonna alternate timed sets with ab/core workouts the next 2 weeks. I want to see some progress and feel some results!

Warm Up
-8 Minute Snatch Set 16 Kg
12 RPM
-6 Minute Drill
One Arm Swings L,R
High Pull L,R
Snatches L,R
Rest
Repeat
-Get Ups
-Inverted Kettlebell V's
Light Day!

Pushing through a period of low energy...

Timed Sets
6 Minute Drill
20 Sec One Hand Swing L
20 Sec High Pull L
20 Sec Snatch L
20 Sec One Hand Swing R
20 Sec High Pull R
20 Sec Snatch R
1 Min Rest
Repeat
6 Minute Snatch Set
16 Kg
10 RPM
6 Minute LC Clean & Press
16 Kg
10 RPM
Halo's
10/10
Circle Drill
7 Reps

Reduced the RPM on the snatches in the hopes of extending the duration...didn't work. Just didn't have the energy today. On to tomorrow!

Very Heavy 24's Today

A 20 Second series:
24 Kg's
Walk Around in Overhead locked out position
20 Seconds
Rack Position
20 Seconds
Farmers Walk
20 Seconds
L Sits (Attempted) Will Change to shoot throughs -
20 Seconds
Rows
20 Seconds
Deadlifts
20 Seconds
4 sets

Harder than it looks. The L sits were the killer here.

Battle Scars

Met up with some fellow kettlebellers Charley and Anthony in the city to exchange ideas, get a workout and have some fun. It was hot and the facility was perfect.
Anthony C. lives on a park that works perfectly for everything. He has this huge tire that he rolls out on the the open area of the park and incorporates it into his workouts.
How do you flip a tire your wondering? Is it a straight dead lift? No, not really. I listened to his instructions and watched him flip it. The instructions don't help until you actually tried to flip it. Dig your feet in, press your shoulders, neck and whatever else you can connect with and COMMIT. There is no half way mark of a tire flip. Just a beginning and an end. I liked it! It felt like a whole body move. He put the tire flip in a circuit workout.
20 Kettlebell Swings
Jog to next station
20 Push Ups
Jog to next station
1 Tire Flip (He took it easy on me)
Jog to next station
10 Burpees
10 Deck Squat (Used a 16 Kg on sets 2&3)
Jog to next station
20 Snatches
Sprint back to the start.
3 Sets

I have scraps and scuff marks on my shoulders where I made contact with the tire and my early morning class workout took its toll on me. I will give it a rest on Sunday and get back at it, on Monday.

Old School

I came up through a kettlebell school in Minneapolis run by Ron Morris. He was something... teacher, leader, Vegas comedy sideshow act, Former Hells Angel Harley dude, he had it all!
He used to tap me on the shoulder and say "Tom, you need to get some strength".
There were 50 year old ladies next to me and he told ME, that I need to get some strength. He understood what it takes to succeed. He pushed the people that needed a push.
I needed that push!
One of his favorite drills is the Renegade Row/Manmaker. This has returned to the forefront of my kettlebell experience. Its hard, it's mentally draining and its feels great...when your done!
Real Warm Up
1. 8 Minute Snatch Set 16 Kg
12 RPM
- taped myself yesterday and saw some very lazy habits...did not lock the arm up top!
2. Man Makers Double 16 Kg
- Double Clean
- Squat
- Thrust/Press
- Set Down
- Jump Back
- Push Up
- Row L/R
Repeat
3x5
3. Renegade Rows - Forward/Backward
4. Plank to Finish

The Snatch Set was better than I can remember, in part by the fact that I locked my elbow and saved some energy. When you do not lock the elbow it takes more strength to hold the kettlebell up top. When you can, use your body dynamics (Skeletal Structure) to support the kettlebell, it will save your strength!

The Rows - Holy Shit! This is what has been missing from my routines. The rows nail my midsection and it feels really, really good when the workout is over.
Here it is 4 hours later and my core feels great!
Try the bear crawl with a couple 16's. Start with the lighter bells, you'll be surprised at how effective the light ones can be!!

I love this one - Its gets another shot!

Much Better Today

Had some energy today. I think I've been eating crap and you are what you eat. Cut the cokes and some of the other stuff. I've tried to eat cleaner than I have the past few weeks...
Good warm up borrowed from the few Bikram Yoga classes I've taken.
1) 4 Minute Jerk Set Double 16's
12 RPM
2) 4 Minute Snatch Set 16 Kg
16 RPM
3) 15 Kbell Push Ups
10/10 Kbell Rows
3 Sets
4) 50 Swings 28 Kg
5) Good cool down stretch

Shortened the timed sets and increased the reps. Just a little change thrown in. The faster pace is more difficult. I tend to rush it a bit and waste myself to early into the set. Need to learn to even out my pace.
Overall - felt very good when I was through. I think I have gone to far into a workout lately. Settle down and enjoy! Remember - its really about how you lift, not how much you lift.

I Think the ManMakers Killed Me

Some days it's there, somedays it's not. Some days you have to go looking for it, some days you just can't find it. Today was one of those "it" days. I didn't have it. I tried to look for it. "It" just wasn't there. So do what you can and regroup.
Warm Up
24 Kg
1. Around the world 10,10
2. 50 Swings 20 2H,10 1H,10 1H,10 Darcy
3. ManMakers
-Double clean, squat, thrust & press
-Set down, Jump back
-Push up, Row R, Row Left
-Jump Forward
2 sets of 5
4. 4 Minute snatch set 16 Kg
Quit
I think the Manmakers were the killer. Haven't done these in a long time because they are really, really hard.
They are on my workout list for tomorrow. Gonna do 5 sets of 5!

Ala Maxwell

Everytime I watch something he does, it get inspired. Why? Cause he has a great style and he's all go and no show. He does what he says he's gonna do.
Today a friend came up from the city to life in Suburbia. A slight change of pace up here!
After class Charlie made up a simple 300 drill ala Maxwell.
Warm Up
Slingshot - Around the world 15,15
Halo 15,15
Windmill 5,5
One Arm Swing 30,30
Snatch 10,10
Clean & Press 10,10
Clean 20,20
One Arm Swing 30,30
Crush Press situp 10
Russian Twists 10,10
Kettlebell Crush Push ups 10
Total 300 Reps

I used a 16 Kg. I thought I should have used a 20 or a 24 at the half way mark. However, By the time I got to the Crush Press I was VERY happy I used a 16!.
A good 15 Mintue workout.

Was it 7 or 8 Minutes?

I have trouble remembering counts at times. Comes with the age I guess. Maybe I should get one of those memory games and fight the aging process.
Wait, that's what the Kettlebells are for!
I lost the count on the left side of a 8 Minute Snatch Set. The way the arm felt I swear I was on the 8 minute, but the mind can play tricks on you. If I loose the count, I have to assume the lesser count. So it was a 7 Minute Snatch Set.
Warm Up
1. 7/8 Minute Snatch Set 16 Kg
14 RPM
The last minute on each side where killers
2. 3x5 Press Set 24 Kg
Getting better at this. Left side is coming around.
3. 100 One Arm Swings 24 Kg
30/30/15/15/10
4. 30 Swings 40 Kg
1 Minute Plank Variations
1 Minute Rest
2 Sets

Tip for Timed Sets if your using a clock
Start on a even hour or minute. I mean a 12:00 or 12:05 or 12:10, Don't start at a times like 12:07. Its hard to keep the exact time straight once the fatigue sets in...

Something, Somethin

Warm Up
1. 6 Minutes Snatch Set 16 Kg
14 RPM
2. 4 Minute Press Set 16 Kg
13 RPM
3. 100 Swings 24 Kg
4. Bulldog 40 Kg
Enough said!

If you want to get something done, grab a kettlebell and get something done!

The Bulldog is waiting!

Started out on a 5 Minute snatch set with the 24 kg. At the 1 minute mark I had 14 reps, a little too fast for a timed set at this point, so being quick on my feet I changed it to the RKC snatch test.
I hadn't done this since last year...it was about time. I always fear this test. It's a hard one, but I once I was 1/2 way into it, I knew it was the right thing to do.
Warm Up
1. Windmill 24 Kg
3/3
2. Snatches 24 Kg
35 R/35 L
3. 3x5 Press Set 24 Kg
5 sets of 1,2,3 ladders - Clean in between Hands
4. Turkish 1/2 Get Ups 24 Kg
5/5
5. Russian Twists 24 Kg
10/10
6. Two Hand Swings 40 Kg
35 Reps
Plank Position
7. Hindu Push Ups
10

The 40 is a great addition! A very good tool for your finishing swing sets.

Is the 24 Kg heavy or light today?

Not much time today so I just went to the back yard and started a harmless snatch set with a 24 Kg. The 24 feels real heavy sometimes. Today it was heavy on the snatches but its felt lighter on the press.
Gonna increase the number of rungs on the press ladder to 4 starting Monday or Tuesday.

Warm Up
1. 4 Minute snatch Set 24 Kg
9 RPM
2. 3x5 Press Ladder 24 Kg
3. 100 Swings 24 Kg

Stay on course - develop strength!

Saturday Class & Workout

I've decided to move the location of my kettlebell classes from a nice Karate style facility to my home. I'm changing the garage into a kettlebell studio so I don't have to pay anyone to spread the good word of kettlebells.
Some people may not want to learn the ways of the kettlebell in a garage but these are the same people who would lose interest down the road anyway.
I've seen people develop great form from a garage. Just read some of the blogs on my site, you don't see too many people working out in a gym or a fitness center. It would be nice to have these things available to me, but I don't.
The garage fits my style.
Today I noticed a some people getting very comfortable with the swing. They have it down pat so its time to move on to the more advanced moves. Once people get comfortable with the swing its amazing how good the simple style workout can be....throw in some planks, lots of swings, heavier kettlebells and the form actually improves with the heavy stuff. You can't cheat when your swinging something heavy.
My Workout with Charlie the AKC coach -
Warm Up
1. 6 Minute Snatch Set 16 Kg
14 RPM
2. 3x5 Press Ladder
24 Kg
3. 100 One Hand Swings
24 Kg
4. 25 Swings 40 Kg
5 Snatches R,L
Planks
Charlie let me use his DD 40 Kg. It is great for the 2 Handed swing! I will use it for my finisher swing set.

Endurance has no weak side!

I've spent a lot of time increasing my endurance with the kettlebells, feels great! However I've noticed a decrease in overall strength.
Its a balance thing. Increased endurance can lead to a slight decrease in strength AND visa versa. An increase in strength can lead to a decrease in endurance.
So what does this mean to me?
It means that I need to create a more balanced workout regimen. Working both strength and endurance in more structured way. I'm not giving up my "free-for-all style" of workouts - I love just picking up a kettlebell and letting it take me through a workout - but I need to be more conscience of the long term physical consequences.
The reason for all of this - I am weaker on the left side than I should be.
Correct this imbalance. Work the left side more often.
Starts now.
Warm Up
1. 8 Minute Snatch Set 16 Kg
12 RPMs
2. Presses 5x3 24 Kg
Left side is weaker, but the more I press with it, the stronger it will get!
3. Deadlifts 28 Kg (Its the heaviset bell I have right now)
20/20/20
4. Bent Over Rows 28 Kg
7/7
5. 7 Minute workout 16 Kg
Pick up the kbell and don't set in down for 7 Minutes.
30 Sec Slingshot
30 Sec Figure 8's
30 Slingshot
30 Sec Figure 8's
30 Sec Swing, Catch & Weighter Press R
30 Sec Swing, Catch & Weighter Press L
30 Sec Snatches R
30 Sec Snatches L
30 Sec One Hand Swings R
30 Sec One Hand Swings L
30 Sec Clean & Press
30 Sec Clean & Press
30 Sec Clean, Squat & Thrust Press
30 Sec Clean, Squat & Thrust Press
6. Slingshot with the 28 Kg
7. Plank to finish

Light Day?

I started the day with a light kbell, a 16 Kg and just wanted to grease the grove. Ended up with a killer Swing, Kbell burpee combo. It felt good!
Warm Up
1. Pick up the Kbell and don't set it down for 7 + Minutes - 16 Kg
30 Sec Slingshot
30 Sec One Hand Swings R
30 Sec Slingshot
30 Sec One Hand Swings L
30 Sec Snatch, Hold and Squat R
30 Sec Snatch, Hold & Squat L
1 Min Two Hand Swings
1 Min Swing, One Hand Catch, Hot Potatoe
1 Min Halo's
30 Sec Clean & Press R
30 Sec Clean & Press L
30 Sec Darcys
2. Deadlifts 28 Kg
20 reps
3. Suitcase Deadlifts 28 Kg
10/10
4. Windmills 16 Kg
5/5
5. 10 Swings, 1 kbell burpee w/push up (On Single Kbell) 28 Kg
9 Swings 2 Kbell burpee's w/push up
etc.
1 Swings 10 Kbell burpee's w/push up

Light Day?

Return of the Press

I don't press too much. I prefer the Clean & Jerk, but every time I use a 24 Kg kbell something in my right knee feels weak. I gut it out and put the burden of the move on the left leg. This may not be a good idea.
So instead of the clean & jerk - I'm going the the "simple press". No weird feeling in the knee. I forgot how hard presses are. You don't have that initial push of the jerk to get the bell up, you have to use your strength - to get the bell up. My technique needs a little work...
Warm Up
1. 5 x5 24 Kg
My right side is much stronger than the left. I have to help the left a little on the 4th and 5th set.
2. Snatches 24 Kg
15/15
3. 30 Swings 28 Kg
1 Minute Plank Variations
1 Minute Rest
3 Sets
4. Turkish 1/2 Get Ups 16 Kg
10/10
5. Russian Twist 16 Kg
20 Reps

Chips are bad for you...

I never claimed to be the best eater. In fact I'm one of worst at staying true to the "proper diet". I don't even know what the"proper diet" is. So I eat what I like, but not in huge portions. I think that is the key. Limit the amount of food you take in and everything will fall in line.
Sure there are foods to avoid, I know that, but its not a huge deal to me right now. Enjoy the things you like and don't sweat the small stuff.
Chips are bad for you. No nutritional value, most likely a lot of bad stuff in them. But sometimes their tasty. I ate some today then went to work out.
I used my left hand to eat them.
Chips then snatches - the worst combo ever!
Warm Up
- 8 Minute snatch set
12 RPM
I knew I was in trouble on the left side when on the first rep felt very slippery on the grip. Why?....The chips - they are bad for you in now, 2 ways. Nutrition & Grip.
I lost the kbell at the 7:30 mark when it flew out of my left hand. I caught it, set it down tried to wipe the hand off - the grease would not leave. I picked the kbell up and roughed it through the final 6 reps. Note to self - stay away from the chips, they could kill you!
- 30 Swings 28 Kg
Swing & Catch, Squat Thrust 28 Kg
5 reps
1 Minute plank variations
1 Minute rest
5 Sets
- Get Up Sit Ups 16 Kg
10/10

This was a decent workout. How I measure that? How many times I try to tell my self "it's enough". I said it more than a few times...I try not to listen to the little voice inside my head that wants to quit too early.

Something Simple...

Kicks my Ass!
Trying the heavier kettlebells. 28's the 24's, for longer sessions the 16. Most of my kettlebells are at the facility where I hold classes. So I only have a 28, a 24 and a 16.
A side note - I've been focusing on spreading the good word of kettlebells lately. Classes, newsletters and gentle pressure on people to do something good for themselves.
I'll do this now and then, but it takes me away from my work. I need to swing the kettlebell.
The wife is out of town, I got a new job, I'm busy, I miss my friends down south at The Kettlebell Club, my son needs me, I need my son...where do kettlebells fit in.
I'll tell you where...In my garage, where I can use them, when I want!
Warm Up
Deadlifts
28 Kg Pressing - Just to keep the body off-guard!
25 Swings - 28 Kg
Snatches - 24 Kg
10/10
1 Minute plank variations
1 Minute rest
5 Sets

100 Seconds of Get up Sit ups
My son was counting to a 100. This was our homework time. He is "The Best"!

A second Side Note - Go to http://hells-bellstxkb.blogspot.com/
For a Dose of Life!

A little change

Change is good! I like it, it's what we all work very hard for. Sometimes it comes easy, sometimes not so easy.
Easy change - new look on the blog.
Not so easy change - return of strength!
Gonna go after the hard stuff again, Snatches, Presses, Get Ups, Rows, Heavy Kettlebell Swings.
Warm Up
1. 5 Minute Snatch Set
15 RPM
2. Snatches 28 Kg
10/10
3. Deadlifts
20 Reps
4. Suitcase Deadlifts
10/10
5. 3 Minutes
Slingshot/Figure 8's etc.
6. Plank to finish
Short day of work, but the heavier kettlebell is feeling better. I used it yesterday and I could feel its affects when I woke up.

Late Workout

Bust today. Taught class at 8:30, found out you discover a lot of things when you try to teach kettlebells. The people today had very good questions!
There is no substitute for hands on training!!
Had to work till 7 PM and went to a movie with my son at 7:30
You find time to get your work in.
Warm Up
- 8 Minute snatch set 16 Kg
12 RPM
Made it through the full reps this time.
- 30/1/1 Routine
30 Swings 28 Kg
1 Minute work (This time Push up Position - Nose to floor) Not the whole time though
1 Minute rest
5 sets
I feel it.
Feel good!

8 Minutes?

I've been back and forth on the timed set stuff. I've made it to 8 minutes before, then back away a bit, move on to other stuff and when I return to the timed set, I have to start all over again.
Why?
Is it because the other stuff is not translating to gains or even holds in the timed set style? I don't know.
I do know that timed set stuff translates to gains in my other stuff. I think I'm not doing my other stuff enough or I'm not doing it right.
Back to the timed sets:
Warm Up
8 Minute Snatch Set (16Kg)
12 RPM
On the forth cycle through on my Right I cut it down to 9 RPM - Left 4 RPM
Form went bad. Still held it over head to complete the timed set.
8 Minute LCCJ (16Kg)
8 RPM
Tried to keep the bell under my foot to decrease stress on my bum knee. Got the tip from a RKC/AKC phenom. It's really all about FORM!
100 Swings 24 Kg

This tells me to stay with the timed sets more regularly. Maybe get a crude schedule to fit the timed stuff in...

Cypress - Version # 1

This isn't my idea, but whatever works...works. I conversed with a local kettlebeller who seems to have it going on, inside the loop. He just received AOS's Providence & Newport workout DVD's. He said they are pfg.
I need to try these, but until then I'll make up my own.
I call the first attempt Cypress...I know not original but who cares!
This workout is based on the format AOS uses for Providence.
13 exercises @ 2 minutes each with a 1 minute rest period in between. Followed by some ab work and a 3 minutes snatch set.
I sat down and put this together:
Warm Up
1. Turkish Get Up (Only a 16 Kg)
2. 2 Hand Swings 24 Kg
3. Snatches 24 Kg
4. Windmill to an Overhead Squat (Only a 16 Kg)
5. Clean & Jerk 24 Kg
6. Squats 24 Kg
7. 1 Hand Swings 24 Kg
8. Plank Position/Static Hold
9. Slingshots 24 Kg
10. Swing, catch & waiter press & Hot potato (Only a 16Kg)
11. Renegade Rows (Only a 16 Kg)
12. Cocktail Twist (Only a 16 Kg) - This one was the hardest of all!
13. Swings & Burpees

- 2 Minutes of Ab work - I was pretty wasted by this time!
- 3 Minutes snatch set (Only a 16 Kg)
Done!
I went with the 16Kg on some of these because I wanted to survive this workout. I try to make sure I can finish a workout before I start one. Failing to get through a workout can be counter productive. I finished this one, so I feel pretty good about it. I can move on to the next one...with a little bit of confidence.
I put this one together in a couple minutes with no real thought. I will let this workout set-in a bit, then I may change a few things, maybe add a few more combo's.
My body feels pretty used, l like the feeling!

Back to the Garage

Its a nice place. I like it, though I wish I could get rid of the cars and some other stuff...make it into a kettlebell haven.
Don't think the wife would like it though...
Oh well!
Warm Up
- 100 Swings One Handed
- 8 Minute Snatch set
10 RPM
- Russian Twists
- Turkish 1/2 Get Ups
- Inverted V's
- Plank to finish

Working on the 1/2 get up cause that is my weak link right now. I have good endurance, but poor strength in places. Start with the core and work my way out!

Just lift the kettlebell

Today was too nice to plan a good workout so I just brought the kettlebell down to the beach, picked it up and didn't set it down for 7 Minutes.

Here it is:
Alt farmers walk to the beach
A little warm Up
Lift the kettlebell and....
Slingshots
Halos
Squats
Swings
Snatches
More Swings
Cleans
More Slingshots
Some One Handed Swings
Squat Thrusts
Presses
Repeat some stuff
Getting tired
5o Swing Finisher
Drop Kettlebell
Alt Rack position back to room.

Keepíng it going

Just a little something to keep the faith...
Warm Up
Alt Farmers walk to beach
100 Swings
Swing,Catch,Halo, Squat Thrust
10 Reps
Snatches 15 Sec On-Off
10 Sets
100 SwingS
Rack Position back to room. Used the elevator this time though...

My belly is full

The food here is killing me. I have no willpower, everywhere I go, there is great sea food at great prices. So what, I`m on vacation with a kettlebell.
Warm Up
Alternating Farmers walk to the beach.
Slingshot
100 Swings
30 Snatches
100 Swings
Alternating farmers back to room.
I only had 15 minutes before I had to go to this time share pitch. I`m not buying, but you get free food!
Remember I`m on Vacation!

Workout in Paradise

On vacation the most brutal thing I run into is food. Its everywhere! I the morning, by the pool, lunch comes very quickly and is too soon followed by dinner.
I have to earn my food, so I brought a kettlebell. Just a little one, a 20 Kg.
Warm Up
Alternating farmers walk to the beach. No elevator, losts of stairs and a long walk to the right spot on the beach.

100 Swings
5 Swings
5 High Pulls
5 Snatches
5 Clean & Press
5 Circle Cleans
5 Squats
Slingshot
repeat left side in reverse.
3 Sets
Alternating Farmers Walk back. This was brutal going up to the room.
Rememeber to leave something in the tank for the walk home.

Sixes

I like theme workouts. They keep my mind off the fact that I'm...working out. It's more like I'm playing a game.
Todays Game was 6's. How many drills can I do working off the number 6.
Warm Up
1. 20 Kg
6 Minute snatch set
One hand switch
2. 24 Kg
6 Minute LC Clean & Jerk Set
One Hand Switch
3. Seated Crush,Curl & Press
12 Reps
4. 1/2 Turkish Get Up
6 a side
5. V ups with 20 Kg bell
24 Reps
6. 24 Kg - 54 Swings

I suck at the turkish get up. Your supposed to go from your shoulder to your elbow, and NOT use the elbow to get up.
My elbow is too involved. It should be a nice little burst of energy...I have no burst...
So for the next few weeks, the 1/2 turkish get up will be a big part of my fun!