Friday, July 30, 2010

Continued Shoulder Issues - Taking a Break

My shoulder continues to be problematic. I think even swings are continuing to aggrevate the shoulder. I have decided to stop all kettlebell work for the next 2 weeks to see if things get any better. If there is no improvement I will have to get some formal medical help to see what is causing my pain. I am quite discouraged about the situation. I will likely not write for the next couple of weeks as there will be very little to report.

Workout Tuesday August 27th
Hardstyle Swing(32kg) 20 reps in 30 seconds/15 seconds rest x 15 sets
RBT Core

Workout Thursday August 29th
Hardsyle Swing(32kg) 20 reps in 30 seconds/15 seconds rest x 15 sets
RBT Core

Good Luck to all who will participate at the WKC World Championships in Chicago next weekend.

Monday, July 26, 2010

The Kid's Team Keeps Winning

My oldest son's baseball team continues to win in the playoffs. The games have been very exciting, but they continue to play every night which means workouts are getting harder and harder to fit in.

Fit in a short band workout tonight after I got the kids in bed....

RBT Tabata Leg Routine - 20 minutes
RBT Core Routine - 10 minutes

Another game tomorrow at 6:00 PM......

Saturday, July 24, 2010

Rough Days At Work

Thursday and Friday were rough days at work. Didn't get home till late and had night meeting on Thursday and family obligations time to work out. Got a short one in early this morning before baseball bonanza began with the kids.

Warm Up
Hard Style Swing(32kg) 20 reps 30 sec/15 sec rest x 15 sets
Band Core work

Tuesday, July 20, 2010

Tuesday Night's Workout

Late night at work. Not much time to work out.....

Warm Up
HS Swing(32kg) 20 rep in 30 sec/15 sec rest x 10 sets
Band Cross Over Speed Squat 20 x 3

Monday, July 19, 2010

Monday's Workout

Warm Up
HS Swing(32kg) 20reps in 30 sec/15 sec rest x 15 sets
Band assisted planks 45sec on/15 sec off x 5
Band shoulder work

Friday, July 16, 2010

And Know For Something Completely Different.....

Decided to mix it up a bit today. It was a nice evening and I felt like working out in the backyard. Instead of hauling some bells out of the dungeon, I grabbed two red bands, two purple bands, my Gymboss, and let the pain begin......

RBT Tabata Leg Protocol - 20 minutes of 20 sec on/10 sec off
-used all red bands except for speed squats where used double purples in cross over position. This was an absolute leg killer.

RBT Reactive Core Protocol - 10 minutes of 45 sec on/15 sec off

In just over 30 minutes I was smoked aerobically and my legs and core were screaming. Will see how sore this makes me this weekend.

PS: If you want to see video of the protocols, search back in my archives over the past 1-2 weeks and you will find YouTube clips of both protocols.

Thursday, July 15, 2010

Off Day Bike Ride, More Swings Today

Haven't been on my bike for a serious ride in 3 years. Last night I dusted it off and hit the rode with my old cycling group for a nice 40 mile ride. I have been interested to see how my kettlebell conditioning and 30lb weight loss would effect my riding, especially on the climbs. Well, I was pleasantly surprised. I felt like I was one of the better conditioned riders last night and I can't ever remember climbing so well. My only weak point was my leg strength which I blame on not putting in any miles this year on the bike.

Lately, I have begun to think that perhaps the one armed GS swings are continuing to aggrevate my shoulder. Two handed swings don't seem to bother me. For the next few weeks, I will try to stick to 2 handed hardstyle swing intervals for conditioning and see if my shoulder feels any better. I also re-introduced some turkish getups tonight with a 20 yard overhead walk at the half way point of each rep. This allowed me to work my shoulder stabilizers and overhead position.

Warm Up
TGU(16kg) 5 minutes alternating arms each rep with a 20 yard overhead walk each rep
HS Swing(32kg) 20 reps in 30 sec/20 sec rest x 20 sets (400 reps)
Cross Band RBT Jump Squats 15 sec work/30 sec rest x 6 sets

Tuesday, July 13, 2010

GS Swings

Warm Up
GS Swings(32kg) 30L/30R 2 minutes/20 sec rest x 7 sets
RBT Cross Over Squats 30 x 2

Monday, July 12, 2010

Snatches and Swings

Shoulder felt fine after Saturday's snatches, so I thought I would give it another go today but increase the weight to the 20kg.

Warm Up
Snatch(20kg) 6min @ 16rpm - L16/8 ---> R16/16/16/16/8
HS Swing(32kg) 20 reps in 30 sec/20 sec rest x 15 sets
RBT Core 60sec work/20 sec rest x 6 sets
Various shoulder Stretches

Had to cut the snatches short on the left side due to pain that seemed to be shooting down my bones from the radius/ulna to the humerus in the overhead position. Never had that happen before......

Saturday, July 10, 2010

Yoga, Snatches, Swings

Didn't workout the past two days for a couple of reasons, firstly, my wife and I came upon a babysitter on Thursday night so I decided to join her for yoga followed by dinner and then watched LeBron James make a mockery out of ESPN, the NBA, and professional sports in general (oh yeah, and break the hearts of suffering sports fans of Northeast Ohio). The yoga class was excellent and I continue to suffer from delayed onset soreness. Yoga has also continued to so me how tight my hips are and is clearly an area that needs improvement and will likely improve my kettlebell performance.

Friday was a crazy day at work and I had to help my family pack for a week long trip at summer camp (I am staying home due to work schedule).

Today, however, is my first day of bachelorhood, and I was able to hit the basement gym for as long as I wanted. I started with various warm up exercises and decided to give a light snatch set a whirl as my shoulder continues to improve ever slowly.

Warm Up
Snatch(16kg) 6 minutes @ L16/16/16 ---> R16/16/16
HS 2 Handed Swing(32kg) 20 reps in 30 sec/20 sec rest x 15 sets
Cross Band RBT Squats 20 x 3

The snatches went vary well. No issues with the shoulder. I will see how it feels tomorrow. If all is well, I will likely begin to introduce some lighter snatch sets into my swing workouts.

Tuesday, July 6, 2010

GS Swings Again.....

Warm Up
Snatch(16kg) 10L/40R
GS Swing: 30L/30R 32Kg, 30L/30R 28kg, 30L/30R 24kg - 6 minutes Continuous
1 minute rest
x 3 sets (18 minutes swings)
RBT Core 45/15 x 10 minutes
RBT Rotator Cuff

Monday, July 5, 2010


Warm Up
Hardstyle 2 Hand Swings(32kg) 20 reps in 30 sec/20 sec rest x 15 sets

Pushed for time due to various holiday activities. Hope to get a little more work in tomorrow.

Friday, July 2, 2010

GS Swings

Warm Up
GS Swing 30L/30R on 2 minutes/20 seconds rest x 7 sets
Cross Over Bands Jump Squat Tabata 20/10 x 4 sets

Had a massage today focusing on the left shoulder and trap. Felt good. I am starting to get sore tonight. Will see if this helps at all. Tabata jump squats were brutal. Had planned to try 8 sets, but was sucking wind so hard and legs were screaming after only 4 sets.

Thursday, July 1, 2010

Hardstyle Swings

Warm Up
HS 2 Handed Swings: 20 reps 32kg + 20 reps 24kg in 1 minute/30 sec rest x 10 sets
RBT Reactive Core Routine 45/15 x 10 sets
RBT Rotator Cuff