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7 Station Drill...again! I loved it the first time...
# 1 - 1 Arm Swing & Release
# 2 - Behind the upper back Squat w/Kbell
# 3 - Swing, Catch in Palm & Press
# 4 - Renegade Rows
# 5 - 2 Kbell Get Up Sit Ups
# 6 - Feet Elevated Push Ups
# 7 - Hanging Snatches
This was as good as the first time!
Saturday, November 15
Friday, November 14
Much Weaker...but Much Smarter!
The problem with getting fit is... staying fit. With all the things life throws your way, how does a person stay with the program?
By being -
Persistent.
Consistent.
Resistant.
Persistent - When you don't have it that day, don't force it - try just a little something, it may lead to something a little bit more. If you don't have it that day, don't worry about, try again the next day.
Consistent - Don't fall too far out of it. The "it" is something that you worked very hard to get. So keep "it". Every little bit helps. A few Pull Ups, a few Chin ups, some swings here and there and the "it" is still there...maybe as good as it was, but it's there none the less!
Resistant - To quitting or giving up or letting yourself get too far out of shape. This is where I have been for too long.
I've been busy with life - Job, Family and the like, but this is no excuse. It's a fact. I stayed with the program in that, I did a little something whenever I could.
The problem was that my body was ready for one thing and my mind was ready for something different. You see, the body is not in-sink with the mind.
I would try my old workouts and just get beat up, then feel bad that I couldn't do it anymore. I guess my ego was a little bruised. I fixed this today. I realized that you just can't pick up where you left off.
That's just stupid! So I re-designed my workouts, scaled them back a bit and gradually will increase the workload to keep it challenging, but the focus is on form and feeling. Is my form correct and how does this make me feel.
Here is today workout -
7th Heaven # 1
1 Minute work at 7 different stations...gradually increase time as I get fit.
Station # 1 -
1 Arm Swing & Release Like a high pull, but instead of pulling, just release the hand
:30 L
:30 R
Station # 2 -
1 Arm Swing, Catch & Waiter Press
:30 L
:30 R
Station # 3 -
Behind the Back Squat - Hold over the shoulders behind the upper back
1:00
Station # 4 -
Renegade Rows
1:00
Station # 5 -
2 Kettlebell Get Up Sit Ups
1:00
Station # 6 -
Feet Elevated Push Ups
1:00
Station # 7 -
Hanging Snatches - One Kbell hanging in Left hand, snatch with Right. Then Switch
:30 L
:30 R
Repeat 2 to 3 times.
The object here is to gradually decrease time in-between stations, then increase the time in each station.
Finished up with some ab work and cool down stretching.
Back On Track! Far behind but that's not the point, is it?!
By being -
Persistent.
Consistent.
Resistant.
Persistent - When you don't have it that day, don't force it - try just a little something, it may lead to something a little bit more. If you don't have it that day, don't worry about, try again the next day.
Consistent - Don't fall too far out of it. The "it" is something that you worked very hard to get. So keep "it". Every little bit helps. A few Pull Ups, a few Chin ups, some swings here and there and the "it" is still there...maybe as good as it was, but it's there none the less!
Resistant - To quitting or giving up or letting yourself get too far out of shape. This is where I have been for too long.
I've been busy with life - Job, Family and the like, but this is no excuse. It's a fact. I stayed with the program in that, I did a little something whenever I could.
The problem was that my body was ready for one thing and my mind was ready for something different. You see, the body is not in-sink with the mind.
I would try my old workouts and just get beat up, then feel bad that I couldn't do it anymore. I guess my ego was a little bruised. I fixed this today. I realized that you just can't pick up where you left off.
That's just stupid! So I re-designed my workouts, scaled them back a bit and gradually will increase the workload to keep it challenging, but the focus is on form and feeling. Is my form correct and how does this make me feel.
Here is today workout -
7th Heaven # 1
1 Minute work at 7 different stations...gradually increase time as I get fit.
Station # 1 -
1 Arm Swing & Release Like a high pull, but instead of pulling, just release the hand
:30 L
:30 R
Station # 2 -
1 Arm Swing, Catch & Waiter Press
:30 L
:30 R
Station # 3 -
Behind the Back Squat - Hold over the shoulders behind the upper back
1:00
Station # 4 -
Renegade Rows
1:00
Station # 5 -
2 Kettlebell Get Up Sit Ups
1:00
Station # 6 -
Feet Elevated Push Ups
1:00
Station # 7 -
Hanging Snatches - One Kbell hanging in Left hand, snatch with Right. Then Switch
:30 L
:30 R
Repeat 2 to 3 times.
The object here is to gradually decrease time in-between stations, then increase the time in each station.
Finished up with some ab work and cool down stretching.
Back On Track! Far behind but that's not the point, is it?!
Saturday, October 18
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!
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!
Thursday, October 16
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
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
Wednesday, October 15
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
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
Tuesday, October 14
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!
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!
Monday, October 13
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
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
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