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!