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.