Saturday, January 26

Only 16's Today

What to do today? I should really set a plan in motion, until then...just suprise myself!

ONLY 16's
1. Warm Up
2. 5 Minute Double Jerk Set - 8 reps per Minute
3. Windmills - 3 per side
4. Swing, Catch, Circle Drill w/push into Halo's - 8 reps
5. Double 16's "Sissy Drill"
12 Dbl Swings - 1 Burpee w/push up
11 Dbl Swings - 2 Burpee's w/push up
10 Dlb Swings - 3 Burpee's w/push up
Yada, Yada...
1 Dbl Swing - 12 Burpee's w/push up
Planks
Stretching

Good little blast of a workout. Never did the sissy drill. Liked it-could have some rows or clean or presses or squats...A lot of potential with this one!

Wednesday, January 23

MaxVo2

I tried this MaxVo2 snatch exercise a while back. I tore my hands up pretty good. I only used a 16 Kg...I thought the lighter the better - for this type of exercise....
This time I chose a 20 Kg and prepared myself for some pain. Funny thing happened along the way. My snatch technique is much better than the last time I tried this little diddy.
It felt good. My hands are fine and I thought I could have gone futher.
Warm Up
20 Kg Snatches
15 Seconds Right
Rest
15 Seconds Left
Rest
23 Sets
Started out at 8 Reps, then went to 7 Reps
May speed it up to 8 or 9 Reps next time, or try a 24 Kg
Felt Good!

Monday, January 21

AOS Essentials Test # 3

I failed the last 2 times because I was not committed. This time I was!
If you don't get yourself mentally ready to do something you will most often fail. The last 2 times I tried the test, I just grabbed a kettlebell and started. I had no plan and didn't have the sequence of exercises memorized.
I forgot where the squat was and that I just reverse order on the left side....sure fire way to fail at something!
This time, studied up, knew the sequence and was committed to it.
I'm under 175 lbs. so I used a 20 Kg
1/2 Get Up
Right
30 Sec Hign Pull/Snatch
30 Sec Press
30 Sec Squat
30 Seconds LC Clean
30 Seconds Swing
30 Seconds Figure 8 to a Clean
Left
30 Seconds Swing
30 Seconds LC Clean
30 Seconds Squat
30 Seconds Press
30 Seconds High Pull/Snatch
1/2 Get Up
I give myself a solid 6 out of 10. Plenty of room for improvement. The high pull on the left was not the best. Work on Grip!

Finished with a 100 swing finisher!

Saturday, January 19

Morning Training

I don't usually train in the morning. I don't know why, but its what I do. When I train I try to mix it up a bit, never do the same routine in consecutive days. If you do, the body may try to adjust and that's how you plateau.
Just like if you go to the gym and do your normal routine, free weights, treadmill, stationary bike - Your body will adjust to this cycle and after a certain amount of time you will hit the wall and your progress will stop.
So, AM training!
Warm Up
1. 100 Swings (30 R, 30 L, 15 R, 15 L, 10 2 hand)
2. Circle Drill
3. Halos
4. 5 - 1 Hand Swings R
5 - High Pulls R
5 - Snatches R
5 - Clean & Press R
5 - Circle Clean R
5 - Squat R
Slingshot
Repeat Left
3 Sets
5. 100 Swings
6. Planks
7. Stretch

Body is feeling good, the knee is still sore but the swings don't seem to bother it....

Thursday, January 17

Knee Blew Up

I've have had a bum knee since a high school trampoline accident. I've learned to live with it. 2 surgery's on it, the last one about 2 years ago, but it has steadily gone down hill.
The Doctor told me I'm too young for a knee replacement so just grin and bare it till then.
I stayed away from the kettlebells for 9 days. As far as I'm concerned that 8 days too many. I was told too avoid any lifting and take care of the knee...
I'll just stay away from a few kettlebell exercises and get back on track with the rest of them.
One thing kettlebell training has taught me is that a person has to overcome obsticles and excuses. Sure I could relax and take care of the knee, but I choose to strengthen my body, mind and more specifically the knee.
The swing and snatch are great examples of exercises that don't strain my knee.
My knee is working again, no clicking or locking so its time to return to training!
Warm Up
100 Swings - 30 R, 30 L, 15 R, 15 L, 5 R, 5 L
Snatch set - 5 Minutes Fast Paced
One Hand Switch
100 Swings - 30 R, 30 L, 15 R, 15 L, 5 R, 5 L
Kettlebell Crunches
Halo's

Easy workout - just something to get me back in it!

Monday, January 7

20 Minute Long Cycle Attempt # 1

Some friends of mine participated in the 20 Minute One Arm Long Cycle competition at the World Champioships a while back. They both did very well and had an excellent time.
Charlie - said "Tom, you have to try it"!
I thought for a while and said to myself, there is no way I would make it... Yes I'm right, I probably won't make it, but that's not the point.
Today I walked into my garage and thought "what will it be today?" Time, Strength, Pure Cardio and burger at Sonic...
Out of nowhere came the "20 Minute One Armed Long Cycle".
Here it is.
Warm Up
20 Min One Arm LC 24 Kg
Switching Arms every 5 reps
I lost count at 100 and 120 reps....When I get a little fatigued, I screw up the counts. When this happens I have to go backwards. I can never assume the higher total. Its always the lower total.
125 total reps
16 Minutes
I was tired and I thought it best to listen to the body and put the kettlebell down.
The thing I learned today was that extended time sets expose any minor flaw in form. I noticed that my legs were the weak link here. Upper body was fine, lower body needs some work!

Saturday, January 5

Class @ Workshop

Today I attended The Kettlebell Club Saturday Class ans helped with the Cajun Kettlebell Workshop. Great workout and learned abit about teaching...all in all a good day!

Warm Up
A bunch od stuff from Jay. I forgot most of it, but I do remember the finisher.
5 Swings R, L
5 Cleans R, L
5 Clean & Press R, L
5 Snatches R, L
Turkish Get Up
Repeat for 10 Minutes.

Then Ab Work

Friday, January 4

30 reps sets +

Warm Up
3o Swings
1 Minute Kettlebell Push Ups/Planks
1 Minute Rest
Repeat 5 Times

Halos 5 reps each way
2 Hand Swing into Deck Squat 5 Reps
Repeat 3 Times

Misc form practice
Stretch and some ab work

Wednesday, January 2

A Little Change

Timed Sets & More!
Warm Up-
- Double Kettlebell Jerk Set
7 Minutes
- 30 Swings
1 Minute Kettlebell Static Holds & Plank Variations
1 Minute Rest
Repeat 5 Times
- Halo's
And some practice on the Deck Squat!

- Plank to Finish
- Stretch