Saturday at The Club

Today it was Jay in front of the class. You never know what to expect so you have to be prepared for everything.

It turned out to be part training session and part workout. We had a new student who had to learn the basics. 50 minutes workout then a 50 minutes training session.

It was a very rewarding day. I seem to learn more about kettlebells everytime I teach the fundamentals with another trainer. I never hear everything, in fact I believe you don't hear anything until your ready to learn it.

I know the fundamentals pretty good, but I learn more everytime I dive back into the them...hip snap, rythym, tension-release, breathing, timing, grip - all play critical roles in kettlebell training, especially when you start playing with heavier kettlebells!

I came out of the session with a better snatch than I had before, and I was

Fun with Doubles

Class at the Kettlebell Club....David Cogswell ran us through what he called "Fun with Doubles".

Most every exercise used double kettlebells. Twice the load, twice the workout!
I was tired....
The great thing about doubles is that you have use the whole body in a more deliberate way. Try swinging double 24's and snatching double 16's....You have to make space for the 24's and really snap your hips to get 2 16's overhead. A very good change of pace!

28 Kg Time

I had a limited amount of time today, so I just grabbed a heavier kettlebell than I normally work with....

28 Kg Workout
2 Hand Swings
100
One Arm Jerk
10/10
Extreme Cleans
10/10
Push Ups
10
Pull Ups
10
Plank
2.5 Minutes

Fast Paced and effective. I never had swung the 28Kg a 100 times without setting it down. I huffed and puffed at the end, just like I did with the 16 Kg when I started way back when...It felt great!

4 Way Combo # 1

The weather is geting nicer. Open the garage door and breath the air...and get some funny looks from passerbys!

Warm Up -
- Swings
20 - 2 Hand
10 - 1 Hand L
10 - 1 Hand R
10 - Darcy
10 - Sumo DL
5/5 Press
10 Push Ups
10/10 Front Squats
Rest
- 4 Way Combo
1,2,3,4 R/L
Swing, Clean, High Pull, Snatch
Rest
- 10 Push Ups
10 - Circle Drill (L/R)
10 - Overhead Squats (5/5)
10 - Windmills (5/5)
10 - Bottoms Ups Press (5/5)
10 - Push Ups
20 - Russian Twists
15 - Pull Ups (5,5,5)
Rest
20 - Halo's (10/10)
20 - Renengade Rows (10/10)
10 - Push Ups
20 - Limbo Lunge (10/10)
10 - Swing,Squat & Hold ( Try and Hold for 5-10 Seconds)
20 - 1 KB Jerk (10/10)
Rest
50 - Heavy Kettlebell Swings
50 - Heavy Kettlebell Swings

Last Few Days

Things I've learned the past few days.

1. Practice the Snatch more often for REPS, RKC style!
Nothing will prepare you more for Snatches, than...Snatches!
2. Have a work out plan, and follow it.
3. Set a goal or 2. Short term and long term, something that is attainable.
4. Train with a group and on your own.
5. Look to others for ideas and attitudes that are positive and encouraging.
6. Wear gloves and shoes when removing palm leaves and branches from palm trees. They have these sharp teeth that can't cut unprotected hands and feet. OUCH!
7. Write you own full body workout then do it!

Surprise Snatch Test

Class at the Kettlebell Club today, surprise snatch test - Great...

I have not really focused on snatching for reps RKC style. So its good to get tested once in a while to keep ya honest. It was not a good showing.

Today at the Club -
Snatch test

Warm Up
20 Swings and a couple of snatches -
Test - 24 Kg
28/28
I had a number in my head of 28 and you know what - I made it to 28. I set my sights low and I made the number. Good and Bad. Why?
Good that I set a goal that I could reach and bad that I set it too low. I seem to fail at the number I shoot for, so I should have set my number at 36. I may not have reached 36 but I would have done more than 28 a side....anyway I will get re-tested periodically to keep my numbers increasing.

Today's Workout
Already warmed up
2 Hand Swings 20 reps
Turkish Get Up 2 a side
Low Windmill 3 a side

Repeat Twice
Bottoms Up Clean 10 a side
1/2 figure 8 to a waiters press 10 a side
Push/Pull 10 reps
Circle Drill to a squat 5 reps
KB curls 10 reps
Clean & Press Reverse TGU 3 a side
Sumo DL 10 Reps
See-Saw Press 5 a side

2 Hand Swing Finisher

Just Swings

A little tired from yesterdays Indy 500. Never want to follow up a tough workout with another tough one. Sooo...

Warm Up
Swings 24 Kg
20 2 Arm
10 1 Arm
10 1 Arm
10 Darcy

One Arm Swings 24 Kg
25/25
4 Sets

2 Arm Swings 28 Kg
30 extreme

Plank to Finish

Simple yet effective. I feel better than before the workout!