Monday, July 25, 2011

Monday Swings

Mobility: 1st Rib, Thoracic Spine, Pec Minor
Swing(32kg)
*20 reps in 30 seconds
*15 sec rest
*15 sets
Deep Squat - 2 minutes

Saturday, July 23, 2011

Saturday Snatches

Had to bump Friday's workout to today. Working this weekend too, but always feels good to get a good workout in after a crazy day at work. Helps me clear my head.

Mobility: First Rib, Thoracic Spine, Pec Minor
WarmUp(16kg) - Swings and Snatches
Snatch/Jump Rope Combo (24kg)
*1 minute snatch @ 16 rpm
*30 seconds jump rope
*12 sets completed - switching hands on each snatch set
SLDL(20kg) 10R/10L x 2 sets
Ab Wheel Rollout 10 x 2 sets
Mobility: Deep squat hold, Couch Stretch

Wednesday, July 20, 2011

Morning Combo

Mobility: T-spine, Pec Minor
Warm Up(16kg) Various
Combo(24kg)
*Jerk 10R/10L
*Squat 10R/10L
*Windmill 10R/10L
*Snatch 10R/10L
*3 sets
Ab Wheel Rollout 10 x 2

Monday, July 18, 2011

A Break From The Bells

Decided to take a break from the bells last week, which actually worked well with a hectic week at work. However, in honor of the Tour de France, I blew the dust off my road bike and did 3 early morning rides with some friends last week. I continue to be amazed how the kettlebells keep my cardiovascular system in top condition. Now I am not going to lie and tell you my legs were not screaming as we were climbing hills, but my aerobic conditioning and my ability to quickly recover from submaximal efforts was a pleasant surprise. Another shout out to swing interval workouts - simple, short, yet highly effective with huge "real-life" crossover.

Wednesday July 13 - 20 mile bike ride
Friday July 15 - 20 mile bike ride
Sunday July 17 - 20 mile bike ride

Monday Workout
Mobility: First Rib, Thoracic Spine, Pec Minor
Swing(32kg) - 2 handed HS Swings
*20 reps in 30 seconds/15 seconds rest
*15 sets
Mobility: Deep Squat hold, Couch stretch, Calves

Friday, July 8, 2011

Friday Afternoon Combo and Late Entry Wednesday AM

Forgot to enter my Wednesday morning workout. Was a bit pressed for time so just did swing intervals......quick yet highly effective at getting the heart rate up.

Wed AM
Mobility: First Rib, Thoracic Spine, Pec Minor
Warm Up(16) various
HS 2 Handed Swing Intervals(32kg)
*20 reps in 30 seconds
*15 sec rest
*15 sets completed


Friday Evening
Mobility: First Rib, Thoracic Spine, Pec Minor
Warm Up(16kg): Various
Combo Drill(24kg)
*1ALCCJ - 10R/10L
*Squat - 10R/10L
*Windmill - 10R/10L
*Snatch - 10R/10L
*All 4 exercises non-stop = 1 set
*90 sec rest between sets
*3 sets completed in 24 minutes

Monday, July 4, 2011

4th of July Workout

Had a bit of extra time today so I decided to do a GS workout today to see how things felt:

Mobility: 1st Rib, Thoracic Spine, Pec Minor
Warm Up(16kg) - various
Jerks: 2 minutes work/2 minutes rest
(2x20kg) @ 10 rpm
(2 x 24kg) @ 10 rpm
(2 x 24kg) @ 10 rpm
(2 x 24kg) @ 10 rpm
(2 x 20kg) @ 10 rpm
Snatch(24kg) @ 16 rpm x 6 minutes

Friday, July 1, 2011

Friday Morning Combo

Mobility: First Rib, Thoracic Spine, Pec Minor
Warm Up: 16kg - various
Double Combo (2x20kg)
*Clean x 5
*Press x 5
*Squat x 5
*LCCJ x 5
*Jump Rope x 1 minute
*Completed 5 sets of above circuit - 17 minutes

Off to work....