kettlebell
Today’s Lesson: Listen To Your Trainer
Jun/23/08 12:47
So I had a great PR day on Saturday. I completed five
ladders of five with the 24 kg kettlebell, after only
being able to do 3 ladders of 3 just four weeks ago.
My body has been making dramatic progress and I
couldn't be happier.
Then a Mr. Philip Davis had to come along and put up a video of him completing 202 snatches with the 32 kg, and all of a sudden my new focus became the snatch side of ROP. On Sunday night I thought, "Well, since I'm doing so well and breezed through the ladder side, the snatch side should be no problem. I'll do it tomorrow." There's mistake number 1. Monday was supposed to be a 50% day. A take-it-easy day. But if Mr. Davis can make it through with the 32, surely I can do the 24, right? Two days after completing the ROOP ladder challenge (followed by a heavy swing session for 10 minutes), right?
If you still don't know where all the foreshadowing is leading, you are probably a bigger idiot than I was this morning. I was doing 10/10 snatches on the minute, which gave me a 15 second rest. Going along until minute six when I start seeing stars and coughing. So instead of stopping, like a wise person would do, I just lowered to 5/5. So I got 150.
Not bad, but not great. And here's where I plunge off the cliff of stupid: because I missed my goal, I thought, "Well, I guess I'll just go ahead and do what I was supposed to do for my ladders today." And I thought, "Yeah, and my rest periods were too long on Saturday, so I should probably shorten those, too." So I went from four minutes of rest between down to two.
I got through four ladders and realized that Pavel's advice to do presses BEFORE swings/snatches is a GREAT idea, and that having a test day TWO DAYS after a test day is a BAD IDEA.
I'm stiff and I feel like I just played two hours of no-pads tackle football.
So, kids, listen to Pavel and STAY ANCHORED TO THE APPROVED PARTY PROGRAM!
Then a Mr. Philip Davis had to come along and put up a video of him completing 202 snatches with the 32 kg, and all of a sudden my new focus became the snatch side of ROP. On Sunday night I thought, "Well, since I'm doing so well and breezed through the ladder side, the snatch side should be no problem. I'll do it tomorrow." There's mistake number 1. Monday was supposed to be a 50% day. A take-it-easy day. But if Mr. Davis can make it through with the 32, surely I can do the 24, right? Two days after completing the ROOP ladder challenge (followed by a heavy swing session for 10 minutes), right?
If you still don't know where all the foreshadowing is leading, you are probably a bigger idiot than I was this morning. I was doing 10/10 snatches on the minute, which gave me a 15 second rest. Going along until minute six when I start seeing stars and coughing. So instead of stopping, like a wise person would do, I just lowered to 5/5. So I got 150.
Not bad, but not great. And here's where I plunge off the cliff of stupid: because I missed my goal, I thought, "Well, I guess I'll just go ahead and do what I was supposed to do for my ladders today." And I thought, "Yeah, and my rest periods were too long on Saturday, so I should probably shorten those, too." So I went from four minutes of rest between down to two.
I got through four ladders and realized that Pavel's advice to do presses BEFORE swings/snatches is a GREAT idea, and that having a test day TWO DAYS after a test day is a BAD IDEA.
I'm stiff and I feel like I just played two hours of no-pads tackle football.
So, kids, listen to Pavel and STAY ANCHORED TO THE APPROVED PARTY PROGRAM!
|
My Quest for Chalk
Jun/16/08 21:34
It's really starting to get hot in Vegas, even in the
early morning, when I work out. I exercise outside,
so that means my hands start sweating by just
thinking about the kettlebells, let alone when I'm in
the middle of a snatch workout. I quickly realized
that chalk would be essential if I wanted to keep up
the outdoors workouts without throwing a kettlebell
through a window.
I stopped by a Big 5 Sporting Goods store on my way home from work one night. They looked at me like I was crazy. Mind you, they had lots of pilate equipment, yoga bricks, and Under Armor all over the place, but the heaviest dumbbell they had was a 35-pounder, so that should tell you something.
Today was my day off, so I tried a couple of other Big 5's with the same result. One guy recommended Dick's Sporting Goods in Henderson, so off I went. In a huge two-storey building, they did not have chalk either. However, Sports Chalet, across the street, had chalk!
I was so excited about finally finding chalk, I came home and did 36 on, 36 off for 12 rounds with the 16 kg kettlebell. And the chalk made a HUGE difference!
I stopped by a Big 5 Sporting Goods store on my way home from work one night. They looked at me like I was crazy. Mind you, they had lots of pilate equipment, yoga bricks, and Under Armor all over the place, but the heaviest dumbbell they had was a 35-pounder, so that should tell you something.
Today was my day off, so I tried a couple of other Big 5's with the same result. One guy recommended Dick's Sporting Goods in Henderson, so off I went. In a huge two-storey building, they did not have chalk either. However, Sports Chalet, across the street, had chalk!
I was so excited about finally finding chalk, I came home and did 36 on, 36 off for 12 rounds with the 16 kg kettlebell. And the chalk made a HUGE difference!
Firth Boot Camp - Day 2
May/17/08 13:42
Firth Boot Camp (Today’s Workout)
May/16/08 13:34
I have added two new recruits to my fledgling boot
camp. My brothers, Aaron and Ryan, and living with me
now and I figured the best thing I could do to help
them would be to work their asses off, so that’s what
we’re doing. Today’s workout:
3 circuits of the following, switching stations every minute:
8 lb. sledgehammer swings
24 kg. kettlebell swings
tire flipping (with a hop in and out of the tire every flip)
250m run
5 min. rest
Dead hang for time, first one to drop had to do 20 pushups. That would be me.
Finisher:
as many sledgehammer swings as possible in one minute. Loser has to do a 200m farmer's carry with two 24 kg. kettlebells.
Results:
Jeremy: 54
Ryan: 57
Aaron: 74
Again, I got the honor of doing the farmer's carry, although I will say that the swings I did and the swings Aaron did looked different, but that's my fault for not being specific, hence I took my medicine without complaining.
3 circuits of the following, switching stations every minute:
8 lb. sledgehammer swings
24 kg. kettlebell swings
tire flipping (with a hop in and out of the tire every flip)
250m run
5 min. rest
Dead hang for time, first one to drop had to do 20 pushups. That would be me.
Finisher:
as many sledgehammer swings as possible in one minute. Loser has to do a 200m farmer's carry with two 24 kg. kettlebells.
Results:
Jeremy: 54
Ryan: 57
Aaron: 74
Again, I got the honor of doing the farmer's carry, although I will say that the swings I did and the swings Aaron did looked different, but that's my fault for not being specific, hence I took my medicine without complaining.
Today’s Workout
May/12/08 21:34
Well, kids, I do need to say upfront that this is NOT
the first time I’ve worked out since my last “Today’s
Workout” post. I have worked out quite a few times,
but have not posted them, unfortunately. So I only
get half credit for those workouts. It’s back to the
workout-and-blog-it pattern, though for several
reasons. I have a few people who follow my progress
and check back to my workouts for motivation (mostly
to feel better about themselves for how much more
intense their workouts are than mine.) More
importantly, I like having a record of what I've done
and having something to look back on. I get really
motivated by looking at the list of entries for my
blog and seeing all those “Today’s Workout” posts in
the list.
My dad told me one time that one of the biggest reasons he's a welder is that he loves getting to the end of a long, hot workday and being able to look behind him and see all the welds he made on the pipeline stretching miles behind him. It's a physical record of what he accomplished that day. Since the nature of my work (internet video news) is so ephemeral, I don't have the same opportunity to gain that sense of satisfaction that comes from looking at some physical thing and saying “I did that.” Making these blog posts help create that record.
Having that record really helps me to get back on track. I’ve noticed that when stress comes along, the first things to go out the window are the things that help me deal with stress most effectively. I revert to old avoidance patterns and the stress and anxiety wakes me up at night and I can’t focus during the day.
Take it from me, because I have had anxiety issues for a long time, and there is NOTHING that is as effective for dealing with the roots of anxiety than exercise. Seriously. I’ve tried a LOT of other dopamine-inducing behaviors, and they all have some pretty terrible side effects. Exercise gives me the same dopamine rush and endorphine flood without wrecking my credit or my relationships.
Enough preaching. Today’s workout:
15 sec. (7 snatches right hand) work, 15 sec. rest
15 sec. (7 snatches left hand) work, 15 sec. rest
15 minutes
I have talked to several friends that have had some different training on what a snatch is. I got my training from Pavel Tsatsouline’s videos. If you want to get kettlebelling (and break my personal records!), I recommend the men's 35 lb. starter kit or the women’s 18 lb. ultimate kettlebell workout kit found here. The kits include a how-to video to get you started. Yes, they're expensive. They're made in the U.S.A. and they work. So deal with it. If you want to see someone doing snatches the way I do them, check out this video from Mark Reifkind:
My dad told me one time that one of the biggest reasons he's a welder is that he loves getting to the end of a long, hot workday and being able to look behind him and see all the welds he made on the pipeline stretching miles behind him. It's a physical record of what he accomplished that day. Since the nature of my work (internet video news) is so ephemeral, I don't have the same opportunity to gain that sense of satisfaction that comes from looking at some physical thing and saying “I did that.” Making these blog posts help create that record.
Having that record really helps me to get back on track. I’ve noticed that when stress comes along, the first things to go out the window are the things that help me deal with stress most effectively. I revert to old avoidance patterns and the stress and anxiety wakes me up at night and I can’t focus during the day.
Take it from me, because I have had anxiety issues for a long time, and there is NOTHING that is as effective for dealing with the roots of anxiety than exercise. Seriously. I’ve tried a LOT of other dopamine-inducing behaviors, and they all have some pretty terrible side effects. Exercise gives me the same dopamine rush and endorphine flood without wrecking my credit or my relationships.
Enough preaching. Today’s workout:
15 sec. (7 snatches right hand) work, 15 sec. rest
15 sec. (7 snatches left hand) work, 15 sec. rest
15 minutes
I have talked to several friends that have had some different training on what a snatch is. I got my training from Pavel Tsatsouline’s videos. If you want to get kettlebelling (and break my personal records!), I recommend the men's 35 lb. starter kit or the women’s 18 lb. ultimate kettlebell workout kit found here. The kits include a how-to video to get you started. Yes, they're expensive. They're made in the U.S.A. and they work. So deal with it. If you want to see someone doing snatches the way I do them, check out this video from Mark Reifkind:
Today’s Workout
Apr/21/08 21:05
Today's workout is back. Finally! I’ve noticed that
under times of stress, the first things I abandon are
the things that help me deal with stress. Then I
start eating crap food, then wonder why I can't sleep
at night and why I feel so crabby
and so overwhelmed. So I decided to not let the downward spiral continue anymore. So today’s workout, after a long hiatus:
50 one-arm swings with 16 kg kettlebell, for warm-up. Switched hands every 5.
Rest 3 min
4-rung ladder, 24 kg kettlebell
Rest 3 min
4-rung ladder, 24 kg kettlebell
Rest 4 min
3-rung ladder, 24 kg kettlebell
Rest 4 min
3-rung ladder, 24 kg kettlebell
Rest 3 min
100 sledgehammer swings, alternating hands every 10 swings. 2:45
and so overwhelmed. So I decided to not let the downward spiral continue anymore. So today’s workout, after a long hiatus:
50 one-arm swings with 16 kg kettlebell, for warm-up. Switched hands every 5.
Rest 3 min
4-rung ladder, 24 kg kettlebell
Rest 3 min
4-rung ladder, 24 kg kettlebell
Rest 4 min
3-rung ladder, 24 kg kettlebell
Rest 4 min
3-rung ladder, 24 kg kettlebell
Rest 3 min
100 sledgehammer swings, alternating hands every 10 swings. 2:45
Today’s Workout (posted a day late)
Mar/28/08 08:08
Haven't done kettlebell in a while. Yesterday's
workout felt a lot harder than it should have.
15 seconds two-hand swing, 24 kg kettlebell, 15 sec rest
10 min (20 sets)
The last three minutes really had me winded, and my forearms definitely felt it. I noticed I a tendency to bend my arms slightly to lessen the load on my forearms. Earlier workouts have caused the area right at the base of my bicep, right by my elbow, to get really sore. I think it's from the arm-bending habit. This workout I really focused on keeping my arms loose, but straight. This also led to me leaning back more at the top of the swing and really getting a good hip thrust out of it. Overall, it's an improvement on form, but my forearms were not ready for the new workload. They'll get used to it.
15 seconds two-hand swing, 24 kg kettlebell, 15 sec rest
10 min (20 sets)
The last three minutes really had me winded, and my forearms definitely felt it. I noticed I a tendency to bend my arms slightly to lessen the load on my forearms. Earlier workouts have caused the area right at the base of my bicep, right by my elbow, to get really sore. I think it's from the arm-bending habit. This workout I really focused on keeping my arms loose, but straight. This also led to me leaning back more at the top of the swing and really getting a good hip thrust out of it. Overall, it's an improvement on form, but my forearms were not ready for the new workload. They'll get used to it.
Today’s Workout - Personal Record!
Mar/10/08 20:46
Today’s Workout (posted a day late. Again!)
Mar/08/08 19:32
15 seconds on (9 swings) 15 seconds off
12 minutes (24 sets)
This swing session felt a lot better than the last one. I have been reading more about the swing, and employed some new refinements to my form, and it helped a lot! My fatigue level was much more manageable, and the swings felt crisper. I focused on keeping my glutes and abs tight, and that focus really helped the whole movement feel better, and less draining.
12 minutes (24 sets)
This swing session felt a lot better than the last one. I have been reading more about the swing, and employed some new refinements to my form, and it helped a lot! My fatigue level was much more manageable, and the swings felt crisper. I focused on keeping my glutes and abs tight, and that focus really helped the whole movement feel better, and less draining.
Today’s Workout
Mar/07/08 11:49
Posting this a day late, but here it is:
Warmup:
R-Level follow-along DVD from ZHealth.
Workout:
15 seconds on (7 snatches), 15 seconds off
24 kg kettlebell
40 sets = 20 min.
Warmup:
R-Level follow-along DVD from ZHealth.
Workout:
15 seconds on (7 snatches), 15 seconds off
24 kg kettlebell
40 sets = 20 min.
Today’s Workout
Mar/05/08 19:38
Tonight we had a jumprope contest. We counted jumps
until a miss. Scores:
Miray: 55
Leah: 115
Jeremy: 284
Banu: no attempt
After that, Banu and I decided to try the Tabata protocol (15 sec. work, 15 sec. rest) using swings. 10 swings per work session. I used 24 kg kettlebell for first 12 sets, then switched off between 16 kg and 24 kg because I need to practice my swings a lot more! I went for 20 sets (10 minutes). Banu started with 12 kg and after 12 sets, had to help Sapphira start watching Baby Einstein. She came back for my last set and proceeded to do 20 more sets with the 16 kg kettlebell. Go Banu! The 12 wasn't really working her that hard. She was able to breathe easily and looked bored. Not so with the 16 kg! She worked hard and had to really lay into it to finish out the extra 20 sets! She's definitely in better shape than my sorry ass. Gotta work hard to catch up! I'm going to switch off every day, snatches one day, swings the next and see what I can do in the next four weeks, gain-wise.
Miray: 55
Leah: 115
Jeremy: 284
Banu: no attempt
After that, Banu and I decided to try the Tabata protocol (15 sec. work, 15 sec. rest) using swings. 10 swings per work session. I used 24 kg kettlebell for first 12 sets, then switched off between 16 kg and 24 kg because I need to practice my swings a lot more! I went for 20 sets (10 minutes). Banu started with 12 kg and after 12 sets, had to help Sapphira start watching Baby Einstein. She came back for my last set and proceeded to do 20 more sets with the 16 kg kettlebell. Go Banu! The 12 wasn't really working her that hard. She was able to breathe easily and looked bored. Not so with the 16 kg! She worked hard and had to really lay into it to finish out the extra 20 sets! She's definitely in better shape than my sorry ass. Gotta work hard to catch up! I'm going to switch off every day, snatches one day, swings the next and see what I can do in the next four weeks, gain-wise.
Today’s Workout
Mar/04/08 22:22
Home from the road, which makes working out
magnitudes of degree easier for me. I woke up at 9:30
this morning and went right to my computer to start
working. I did not stop working until 10:00 p.m.
Despite the long work day, I knew that what would
help me feel better would be a good workout followed
by a nice shower. The workout is behind me, but I
thought I should drop a note here while I wait for my
heartrate to come back down.
3 sets of 5X5 one-arm swings with 24 kg kettlebell 1 min. rest in between
3 min rest
15 sec on (7 snatches), 15 sec rest for 24 sets (12 min)
Not a really tough workout, but I haven’t been keeping a regular workout schedule for awhile, so I wanted to ease back into it. I will be home for the next month, so I'll be hitting it hard and heavy while I’m here.
3 sets of 5X5 one-arm swings with 24 kg kettlebell 1 min. rest in between
3 min rest
15 sec on (7 snatches), 15 sec rest for 24 sets (12 min)
Not a really tough workout, but I haven’t been keeping a regular workout schedule for awhile, so I wanted to ease back into it. I will be home for the next month, so I'll be hitting it hard and heavy while I’m here.
Today’s Workout (and the workout from two days ago)
Feb/24/08 10:45
I am in the Valley of Broken Dreams (Los Angeles) for
work, and staying at a friend’s house very close to
the beach. Two days ago, I found a stairway that
consists of five long flights of stairs. I decided to
run sprints on the stairs for my workout. I would
sprint to the top and jog back down, then immediately
turn around and sprint again. After the 7th sprint,
Pukie the Clown came to visit, and I got to enjoy the
salami from the night before, as well as the banana
from earlier that morning, all over again!
Today’s workout:
jog down to the beach (about a mile and a half), then run sprints on the hill all the way back. 45 minutes round trip. Felt great! I'll try to get out there tomorrow morning with a camera and post some pics tomorrow. Felt good to hear the ocean again.
Today’s workout:
jog down to the beach (about a mile and a half), then run sprints on the hill all the way back. 45 minutes round trip. Felt great! I'll try to get out there tomorrow morning with a camera and post some pics tomorrow. Felt good to hear the ocean again.
Today’s Workout
Feb/18/08 20:45
Kettlebell snatches:
5L/5R on the minute
16 kg kettlebell
20 minutes
The 16 kg kettlebell definitely did not gas me as much as the 24 kg kettlebell did yesterday. Wanted to go lighter, and see if I could actually get to 20 minutes. I started sweating, but had plenty of wind left after 20 minutes. Yesterday, at 15, I was gasping. I'll hit the 20 kg tomorrow.
5L/5R on the minute
16 kg kettlebell
20 minutes
The 16 kg kettlebell definitely did not gas me as much as the 24 kg kettlebell did yesterday. Wanted to go lighter, and see if I could actually get to 20 minutes. I started sweating, but had plenty of wind left after 20 minutes. Yesterday, at 15, I was gasping. I'll hit the 20 kg tomorrow.
Whoa.
Feb/17/08 19:26
Those dates on these posts don’t lie. It's been 18
days since I posted. Went out of town and never got
back into the groove when I got home. Weak excuse. I
have not neglected my workouts since then, but I have
neglected to post them here. So now I'm back, and
here’s today’s workout:
Snatches: 5L+5R on the minute (takes around 25-30 seconds, so 30-35 second rest)
15 minutes
Tried the RKC snatch test yesterday (for my weight, I have to do 64 snatches using the 24 kg kettlebell without stopping, and only switching hands once. I did 40 (20 per side).
Snatches: 5L+5R on the minute (takes around 25-30 seconds, so 30-35 second rest)
15 minutes
Tried the RKC snatch test yesterday (for my weight, I have to do 64 snatches using the 24 kg kettlebell without stopping, and only switching hands once. I did 40 (20 per side).
Today’s Workout
Jan/28/08 22:38
Today’s Workout
Jan/27/08 18:25
275# deadlift, 1 set of 5
255# deadlift 2 sets of 5
3, 2, 2 pullups
2 sets, 8 per side, side bends hanging from Eagle Loops
25# pinch grip lifts, 5 reps per side
5 quick squeeze, slow release reps per side with #1 CoC gripper
20# pinch grip lifts, 5 reps per side
5 quick squeeze, slow release reps per side with #1 CoC gripper
80 reps, 20kg kettlebell one-arm swings, switch every 10 reps, no rest (2:15)
255# deadlift 2 sets of 5
3, 2, 2 pullups
2 sets, 8 per side, side bends hanging from Eagle Loops
25# pinch grip lifts, 5 reps per side
5 quick squeeze, slow release reps per side with #1 CoC gripper
20# pinch grip lifts, 5 reps per side
5 quick squeeze, slow release reps per side with #1 CoC gripper
80 reps, 20kg kettlebell one-arm swings, switch every 10 reps, no rest (2:15)
Today’s Workout
Jan/25/08 20:58
Today’s Workout
Jan/23/08 23:08
Today’s Workout
Jan/23/08 01:19
Under the advice of a guy who competes regularly in
the Scottish Highland Games and the International
Strongman's Competition, I have decided to only
deadlift twice a week instead of my original plan of
three times a week. He said it's just too much of a
shock on the ol’ central nervous system to deadlift
that frequently. I'll turn Tuesday into a variety
day. On that note, here's today’s workout:
Warm up with 45# cleans (learning the form and practicing this lift for warm-ups)
3 supersets:
3 reps per side Captains of Crush #1.5 gripper
5 reps per side pinch grip (using ironmind block) 20#
30 sec. hang on Eagle Loops
1 min rest
3,2,1,1 pull-ups 45 sec. rest between sets.
5 reps 55# side press
rest 1 min.
5 reps 45# side ress
rest 1 min.
3 reps per side 45# barbell windmills
write this blog entry, shower, get some sleep!
P.S. I know this has turned into my Workout of the Day blog and that could be pretty boring. I am working on several longer pieces of writing to spice things up and I am still collecting links for Links of the Week. More variety coming soon, I promise!
Warm up with 45# cleans (learning the form and practicing this lift for warm-ups)
3 supersets:
3 reps per side Captains of Crush #1.5 gripper
5 reps per side pinch grip (using ironmind block) 20#
30 sec. hang on Eagle Loops
1 min rest
3,2,1,1 pull-ups 45 sec. rest between sets.
5 reps 55# side press
rest 1 min.
5 reps 45# side ress
rest 1 min.
3 reps per side 45# barbell windmills
write this blog entry, shower, get some sleep!
P.S. I know this has turned into my Workout of the Day blog and that could be pretty boring. I am working on several longer pieces of writing to spice things up and I am still collecting links for Links of the Week. More variety coming soon, I promise!
Today’s Workout
Jan/21/08 22:07
Today’s Workout
Jan/19/08 22:59
Today’s Workout
Jan/16/08 21:59
Today's workout comes care of Mike Mahler. He wrote
this
article about it.
2 min jumprope
10 snatches per side (I did it with the 16 kg kettlebell. Yesterday’s little endurance stunt really did a number on my body so I decided the 24 kg wasn't a great idea.)
repeat 10X
That sounded fine on paper. Banu was doing it with me, and after the first two sets I realized I probably wouldn't make it at that pace for 30 minutes, so we decided to go to 1 min jumprope, then 10 snatches per side (which took about a minute). We still did 10 sets, but the total workout came to 20 minutes instead of 30. Felt great!
2 min jumprope
10 snatches per side (I did it with the 16 kg kettlebell. Yesterday’s little endurance stunt really did a number on my body so I decided the 24 kg wasn't a great idea.)
repeat 10X
That sounded fine on paper. Banu was doing it with me, and after the first two sets I realized I probably wouldn't make it at that pace for 30 minutes, so we decided to go to 1 min jumprope, then 10 snatches per side (which took about a minute). We still did 10 sets, but the total workout came to 20 minutes instead of 30. Felt great!
Today’s Workout
Jan/15/08 23:39
5 per side, 3 sets 20kg kettlebell swings to get the
blood moving.
15 sec work (7 snatches) 15 sec. rest, switch sides - 30 total sets (15 per side) - 15 minutes
rest 5 minutes
5 per side, 3 sets 24kg kettlebell swings
mess around on Eagle Loops (old elementary school stunts like hanging and pulling feet up and over head, rolling backwards as far as possible, then rolling forward again. Stuff like that.)
15 sec work (7 snatches) 15 sec. rest, switch sides - 30 total sets (15 per side) - 15 minutes
rest 5 minutes
5 per side, 3 sets 24kg kettlebell swings
mess around on Eagle Loops (old elementary school stunts like hanging and pulling feet up and over head, rolling backwards as far as possible, then rolling forward again. Stuff like that.)
Today’s Workout - January 9, 2008
Jan/09/08 22:26
Rested yesterday after the SSST. Today, took it
pretty easy. SSST pushed me hard.
Shovel snow as fast as possible
3X3 Turkish Get-ups
4 sets of 10X10 one-handed swings. 24kg kettlebell, Eagle Loops from Ironmind strapped on to kettlebell.
1 min rest between sets.
3 ladders to 5 on 1.5 Captains of Crush gripper
Shovel snow as fast as possible
3X3 Turkish Get-ups
4 sets of 10X10 one-handed swings. 24kg kettlebell, Eagle Loops from Ironmind strapped on to kettlebell.
1 min rest between sets.
3 ladders to 5 on 1.5 Captains of Crush gripper
Today's Workout - January 7, 2008
Jan/07/08 16:13
SSST (Soviet Special forces Snatch Test)
As many snatches as possible in ten minutes using 24 kg kettlebell for men, 12 kg kettlebell for women.
Can rest, if needed. And I needed the rest. Numbers:
Jeremy: 135
Banu (my wife): 205
Banu kicked my ass. She never stopped for the whole ten minutes and kept up a great pace. The same could not be said for me. I started taking breaks at 85. After 85, I would do five per side and stop for 30 sec. Still have a lot of work to do on the conditioning side.
As many snatches as possible in ten minutes using 24 kg kettlebell for men, 12 kg kettlebell for women.
Can rest, if needed. And I needed the rest. Numbers:
Jeremy: 135
Banu (my wife): 205
Banu kicked my ass. She never stopped for the whole ten minutes and kept up a great pace. The same could not be said for me. I started taking breaks at 85. After 85, I would do five per side and stop for 30 sec. Still have a lot of work to do on the conditioning side.
Today's workout
Jan/06/08 18:48
5 ladders (1X2X3 reps) of clean and press with 24 kg
kettlebell. 1 minute rest between.
rest 3 minutes
farmer's carry 3X up and down the stairs using Ironmind's Eagle Loops (you can find them here) tied to 24 kg kettlebells
rest 3 minutes
20 sec. one-handed kettlebell swing (alternate R and L every set), 10 sec. rest for 8 sets (4 minutes total)
What's a kettlebell? Click on the ad on the right and learn everything you need to know. They've changed my life.
rest 3 minutes
farmer's carry 3X up and down the stairs using Ironmind's Eagle Loops (you can find them here) tied to 24 kg kettlebells
rest 3 minutes
20 sec. one-handed kettlebell swing (alternate R and L every set), 10 sec. rest for 8 sets (4 minutes total)
What's a kettlebell? Click on the ad on the right and learn everything you need to know. They've changed my life.