No real path

And this is good!

Yes, I don't really have a concrete plan. I don't care. I read sometining, I see something, I adapt it or copy it.

One thing I've learned is to keep out of any set pattern... I'm a believer of the kaotic approach to health and well-being.

The body is smart, it can adapt very quickly so don't let it!

Didn't have time for my 3 round workout but I combined the Max Vo2 with the round format and came up with something that felt good.

15 Seconds On/Off

Snatches

5 Sets

Into :30 Second Work

Like this alot. Just didn't have time to finish it....

Next time:

15 seconds On/Off 7 sets

:30 Second Work

repeat 3 times

Done!

Another Round

Yes, I did another 3 rounder. Go with what feels good...

Joint Mobility

Round 1

Deadlifts 20

Swing combo's 50

:30 Work

Dbl Kbell Squats

Russian Twists

Wood Chop L

Wood Chop R

Push Ups

Plank

Round 2

Deadlift 20

Swing Combo's 50

:30 Work

Forward Lunge

Renegade Rows

Side Lunge

Single leg DL

Overhead Pulls

Round 3

Deadlifts

Swing Combo's 50

:30 Work

Get Up Sit Up L

Get Up Sit Up R

Side Plank L

Side Plank R

2:00 Wall Squat

Farmers Walk

Just haven't felt the need to write...

I have fell in love with the 3 Round training format. I pick 2 traditional kettlebell moves to start out each round, then move to 5 or 6 - :30 second kettlebell/bodyweight drills.

It's the :30 second work in between rounds that I love the most. This is my second or third week using this format and I haven't tired of it.

The reason is simple  I keep plugging in different drills, rarely using the same lineup twice.  Never, never let your body get used to the same old, same old!

Here's what I did yesterday:

Joint Mobility

Round 1

Snatches 24 Kg

32 L

33 R

One Hand Switch

Rest :30 Seconds

:30 Work

Double Clean & Squat

Russian Twist

Wood Chop L

Wood Chop R

Push Ups

Elevated Plank

Round 2

7 Double Clean & Press (From the Floor)

Snatches

14 L, 14 R

Rest :30 Seconds

:30 second Work

Forward Lunge w/Bosu Ball

Renegade Rows

Side Lunge w/Bosu Ball

1 Leg DL

1 Leg Floor touches

Overhead Pulls

Round 3

Two Hand Swings 40 Kg

17

Two Hand Swings 28 Kg

34

Rest :30 Seconds

:30 Second Work

Russian Twist

Side Plank L Bosu Ball

Side Plank R Bosu Ball

Wall Squat (2 Minutes)

Farmers Walk

Goal here is too reduce the amount of rest needed....

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....