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!