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....