.jpg)
Taught class today at the kettlebell club. A little uneven... I need to "read" the people in class a little better. They were a little too tired by the time we got to the ballistic portion of the workout. I was using the Heavy, Medium, Light method and tried to customize each set to the persons ability.
It's hard for me. I think that they all should do what I do. They can't and some frankly don't want too. Need to figure this out.
Worked on combinations & transfers...trying to put together 2 or 3 moves to each exercise and bring a more dynamic load to the body. I need some work on the explanation/demonstration aspect, and the verbal cues that go along with leading a class through these types of exercises.
My style is to bring something new and different to each class. Right or wrong that's what I like to do. I like to keep people a little off-balance. I also need to establish a reliable base to my workouts too. So I have some learning to do!
It's just hard when you have people of different abilities and needs. RKC David Cogswell is very good at this, but he's been teaching for twenty years....
I do like a swing transfer to a squat move. It works for snatches, cleans, bottoms up cleans really well.
Sunday, July 8
Saturday, July 7
Houstons' Kettlebell Club
Kettlebell class today was run by RKC David Cogswell and consisted of some swings, squats, snatches, some ladders, get ups, a few new moves based on some martial arts stuff (He is a Tae Kwon Do Master) and more that I can't remember. I'll try to update this post when I have time to sit down and remember the moves.
However, class today was not just about the workout. David's underlying lesson was to respect the many different personalities and interests of the people in class. We have young ladies, older ladies, older men and younger men who all have a different take on what's best for them. Some like the "Hard Style", some like don't.
How can we lead a class and make sure everyone gets what they want out of the workout. This, is a very big dilemma. Everybody is different.
Fortunately the Kettlebell is the answer. There are so many variations of kettlebell exercises, everyone should be able to get what they want AND need with just a little direction.
We finished the kettlebell portion with a Snatch ladder 5,4,3,2,1 R, L
I went with a 20Kg partly cause I ripped a callus, and because sometimes I need to go lite. There are benefits!
Then we had a Yoga instructor, who happens to also be a kettlebell instructor, put the final touches on our abs, I only remember the word - "E-long-gate". I was a little tired by that point!
However, class today was not just about the workout. David's underlying lesson was to respect the many different personalities and interests of the people in class. We have young ladies, older ladies, older men and younger men who all have a different take on what's best for them. Some like the "Hard Style", some like don't.
How can we lead a class and make sure everyone gets what they want out of the workout. This, is a very big dilemma. Everybody is different.
Fortunately the Kettlebell is the answer. There are so many variations of kettlebell exercises, everyone should be able to get what they want AND need with just a little direction.
We finished the kettlebell portion with a Snatch ladder 5,4,3,2,1 R, L
I went with a 20Kg partly cause I ripped a callus, and because sometimes I need to go lite. There are benefits!
Then we had a Yoga instructor, who happens to also be a kettlebell instructor, put the final touches on our abs, I only remember the word - "E-long-gate". I was a little tired by that point!
Friday, July 6
Thursday, July 5
My Own Style?
I have a ripped callus on my right hand, its raining really hard and my class is about an 1 hour and a 1/2 away.
Easy to blow off my workout for the day...right? Not with kettlebells. I have a nice set in my garage, its relatively cool...92 degrees with 60% Humidity, (I mean cool for Houston Texas in the Summer time) and I have some things to work on.
It was my intention to just grab a kettlebell and pick it up just to see if it seemed heavy. It wasn't so I started with a few slingshots and ended up with a breakthrough style practice seesion.
I always have a workout prepared in advance when I work with the kettlebell. Most often its a workout I had previously with RKC Jay Armstrong and RKC David Cogswell. These are always challenging to say the least. I have probably 20 different workouts from these guys and they throw a lot at you.
Today was different. I was looking at the kettlebells, feeling my body and I had to come up with stuff that will take it easy on my ripped right hand.
I, the guy who copies everything he sees, came up with stuff on the spot. Its most likely been done before, but I was happy to get creative during my workout. I call this a breakthrough for me. Sure I love to copy cool stuff I see, but its important that I trouble shoot my own conditions and get the most out of my workouts.
I'm still far behind others in my field, but you've got to go with what you've got!
Here is what I got.
Condition
Ripped right hand - No Snatches, Cleans hurt, even swings hurt. Take the load off the right hand as much as possible. Use fingers.
Practiced a lot of little things 10 Minutes
Slingshots 24 Kg
One snatch L,R and walk with 24Kg overhead 1 minute
10-Figure 8 to a clean 24Kg, 20Kg, 16Kg
Shoot throughs to push ups 3x5
Clean to a waiters press/Hot Potatoe 10x2 x 3 20Kg
Crush curl thrusters 20Kg
Jump rope
One Hand Swing - Hard to do with right hand. So I thought I would make it more difficult. Use Doubles!
30 second drill
Double 24 Kgs Swings
Jump Rope
Double 24 Kgs Swings
Jump Rope
Stretch
They way I was sweating and breathing I would have thought I did more than this. I may have forgotten some drills........
I forgot the "sea-saw snatches"? with the 12Kgs did 3 sets of 10. Tried it, didn't hurt so I will try it again with 16's
Only 40 Minutes
Easy to blow off my workout for the day...right? Not with kettlebells. I have a nice set in my garage, its relatively cool...92 degrees with 60% Humidity, (I mean cool for Houston Texas in the Summer time) and I have some things to work on.
It was my intention to just grab a kettlebell and pick it up just to see if it seemed heavy. It wasn't so I started with a few slingshots and ended up with a breakthrough style practice seesion.
I always have a workout prepared in advance when I work with the kettlebell. Most often its a workout I had previously with RKC Jay Armstrong and RKC David Cogswell. These are always challenging to say the least. I have probably 20 different workouts from these guys and they throw a lot at you.
Today was different. I was looking at the kettlebells, feeling my body and I had to come up with stuff that will take it easy on my ripped right hand.
I, the guy who copies everything he sees, came up with stuff on the spot. Its most likely been done before, but I was happy to get creative during my workout. I call this a breakthrough for me. Sure I love to copy cool stuff I see, but its important that I trouble shoot my own conditions and get the most out of my workouts.
I'm still far behind others in my field, but you've got to go with what you've got!
Here is what I got.
Condition
Ripped right hand - No Snatches, Cleans hurt, even swings hurt. Take the load off the right hand as much as possible. Use fingers.
Practiced a lot of little things 10 Minutes
Slingshots 24 Kg
One snatch L,R and walk with 24Kg overhead 1 minute
10-Figure 8 to a clean 24Kg, 20Kg, 16Kg
Shoot throughs to push ups 3x5
Clean to a waiters press/Hot Potatoe 10x2 x 3 20Kg
Crush curl thrusters 20Kg
Jump rope
One Hand Swing - Hard to do with right hand. So I thought I would make it more difficult. Use Doubles!
30 second drill
Double 24 Kgs Swings
Jump Rope
Double 24 Kgs Swings
Jump Rope
Stretch
They way I was sweating and breathing I would have thought I did more than this. I may have forgotten some drills........
I forgot the "sea-saw snatches"? with the 12Kgs did 3 sets of 10. Tried it, didn't hurt so I will try it again with 16's
Only 40 Minutes
Tuesday, July 3
Garage Workout ala RKC TL Jay
Warm Up
Squats No Weight 10 reps
Squat Thrusts 10 reps
Push ups 10 reps
TGU No Weight
Darc Swings 15x2 24Kg
Bottoms up Cleans 5x2 24Kg
Snatch 10x2 24 Kg
Strength
Sumo Deadlift 2-24kg (note to self - Have to get heavier Kbell)
Clean & Press 10x2 24 Kg
Renegade Row 10x2 24 Kg
Rock pick up thruster 10 - 24 Kg (This is a killer!)
Lying Press 10x2 24 Kg
Suitcase Deadlift 10x2 28 Kg (another note to self-Get Heavier Kbell)
One leg Press 5x2 24 Kg
High Octane
40 Swings 28Kg
Cleans 15x2 24 Kg
Clean & Jerk 15x2 24 Kg
Snatch 20x2 24 Kg
Plank to finish
Stretch
This is a workout designed by Jay Armstrong at the Kettlebell Club. This is the second time I've done this. Once in class, Once in the garage. David Cogswell ran the first one - his style is fast paced. I was near the end of my abilities. The second time at home I slowed the pace a bit, but I found the faster pace more effective!
Squats No Weight 10 reps
Squat Thrusts 10 reps
Push ups 10 reps
TGU No Weight
Darc Swings 15x2 24Kg
Bottoms up Cleans 5x2 24Kg
Snatch 10x2 24 Kg
Strength
Sumo Deadlift 2-24kg (note to self - Have to get heavier Kbell)
Clean & Press 10x2 24 Kg
Renegade Row 10x2 24 Kg
Rock pick up thruster 10 - 24 Kg (This is a killer!)
Lying Press 10x2 24 Kg
Suitcase Deadlift 10x2 28 Kg (another note to self-Get Heavier Kbell)
One leg Press 5x2 24 Kg
High Octane
40 Swings 28Kg
Cleans 15x2 24 Kg
Clean & Jerk 15x2 24 Kg
Snatch 20x2 24 Kg
Plank to finish
Stretch
This is a workout designed by Jay Armstrong at the Kettlebell Club. This is the second time I've done this. Once in class, Once in the garage. David Cogswell ran the first one - his style is fast paced. I was near the end of my abilities. The second time at home I slowed the pace a bit, but I found the faster pace more effective!
Monday, July 2
I only had twenty
Warm Up
5 Minute Timed set
Clean & Press L
Transfer to 2 hand swing to Squat to parallel & hold (5 seconds)
Back to Clean & Press R
Rest
GS one hand swing 25x2 24Kg
GS one hand swing 25x2 20Kg
GS one hand swing 25x2 16Kg
Rest
2.5 Minute Timed set
Snatch L
Transfer to 2 hand swing to Squat (Parellel) & Hold (5 seconds)
Snatch R
Rest
3 point push ups on one kettlebell 15
4 point push ups on two kettlebells 15
Rest
Plank to finish
Time less than 20 minutes
Working on getting the timed sets down and trying to get more total body movement in my workouts. I've noticed that I don't rush through a drill as fast as I used to...
This is the beauty of kettlebell training. You can customize a workout to the time available.
5 Minute Timed set
Clean & Press L
Transfer to 2 hand swing to Squat to parallel & hold (5 seconds)
Back to Clean & Press R
Rest
GS one hand swing 25x2 24Kg
GS one hand swing 25x2 20Kg
GS one hand swing 25x2 16Kg
Rest
2.5 Minute Timed set
Snatch L
Transfer to 2 hand swing to Squat (Parellel) & Hold (5 seconds)
Snatch R
Rest
3 point push ups on one kettlebell 15
4 point push ups on two kettlebells 15
Rest
Plank to finish
Time less than 20 minutes
Working on getting the timed sets down and trying to get more total body movement in my workouts. I've noticed that I don't rush through a drill as fast as I used to...
This is the beauty of kettlebell training. You can customize a workout to the time available.
Sunday, July 1
Fast and Loose # 2
Big Sunday class with 8 students 3 RKC intructors.
Mobility session of about 6 minutes.
Warm Up
5 get ups no weight
10 Squats no weight
30 Darc Swings
Strength/Endurance (Repeat Twice)
Bottoms up Clean 5x2 24Kg
Snatch 10x2 24 Kg
Suitcase 2x24kg x 10
Clean & Press 5x2 24Kg
Bent Row & Hold 5x2 24Kg
Sumo The Beast 10x
Lying Press 8x2 24Kg
Rock Curl & Thrust 10x 24Kg
One Leg Press 5x2 24 Kg
Ballistic
One Arm swing 20x2 24 Kg
Bottoms Up Clean 15x2 24 Kg
Clean & Press 15x2 24 Kg
Snatch 20x2 24 Kg
Ab work from floor
Stretch
A good workout from Jay Armstrong and David Cogswell. Fast paced.
I was breathing heavy at the end. I wanted to stop half way through my last set of snatches, but I figured I'm already half way so I said to myself, stop thinking, keep swinging!
Total Time 65 Minutes
Mobility session of about 6 minutes.
Warm Up
5 get ups no weight
10 Squats no weight
30 Darc Swings
Strength/Endurance (Repeat Twice)
Bottoms up Clean 5x2 24Kg
Snatch 10x2 24 Kg
Suitcase 2x24kg x 10
Clean & Press 5x2 24Kg
Bent Row & Hold 5x2 24Kg
Sumo The Beast 10x
Lying Press 8x2 24Kg
Rock Curl & Thrust 10x 24Kg
One Leg Press 5x2 24 Kg
Ballistic
One Arm swing 20x2 24 Kg
Bottoms Up Clean 15x2 24 Kg
Clean & Press 15x2 24 Kg
Snatch 20x2 24 Kg
Ab work from floor
Stretch
A good workout from Jay Armstrong and David Cogswell. Fast paced.
I was breathing heavy at the end. I wanted to stop half way through my last set of snatches, but I figured I'm already half way so I said to myself, stop thinking, keep swinging!
Total Time 65 Minutes
Subscribe to:
Posts (Atom)
Posts
