NorthcoastKettlebells

Catching Up

2012-01-25T19:52:00.002-05:00

Still working out, just not posting. Have continued the parallette work. Has been fun and challenging. I am getting stronger. Tuck hold is much easier. Have been struggling with how to continue the parallette program but still get in some cardio work without stretching my workout too long. Tonight the answer came to me. Instead of sitting around between sets of parallette work, I decided to do some cardio work. For the first 15 sets of parallette stuff I did 20 32kg 2 handed swings for a total of 300 swings in between the bodyweight sets. For the next 5 sets of parallette work I did RBT split squats 10R/10L. This worked great. Had my heart rate up, but spared my shoulders from getting too tired to complete the bodyweight work. There are many possible exercises that can be introduced in between the bodyweight sets. I will be experimenting over the next few weeks.

Saturday 1/21/12

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg) Various

Snatch/JR Combo(24kg)

*1 minute snatch @ 16 rpm

*1 minute jump rope

*Did 8 sets total

LevelAPhase1 Day 1 Parallette Routine

*Plank Push Up - 10 x 5 sets

*Front Dips - 10 x 5 sets

*Plank Hold - 5 sec x 5 sets

*Tuck Hold - 5 sec x 5 sets

*Plank Mountain Climbers - 10 x 5 sets

Monday 1/23/12

Parallette Warm Up

Level A Phase1 Day 2 Parallette Routine

*Plank Side to Sides - 8 x 5 sets

*Assist. Shouder Stands - 10 x 5 sets

*Jump Throughs - 8 x 5 sets

*Assist. Inverted Presses - 10 x 5 sets

*Swing Set - 10 x 5 sets

Parallette Cool Down

Wednesday 1/25/12

Mobility: Thoracic Spine, Pec Minor, Couch

Parallette Warm Up

Level A Phase 1 Day 1 Parallette Routine

*Plank Push Up - 12 x 5 sets

*Front Dip - 12 x 5 sets

*Plank Hold - 5 sec x 5 sets

(Did 20 32kg 2 handed swings between these 15 sets for total of 300 swings)

*Tuck Hold - 5 sec x 5 sets

(Did RBT Split Squats 10R/10L between these 5 sets)

*Plank Mountain Climbers - 10 x 5 sets

Parallette Cool Down

Swings and Parallettes

2012-01-18T22:55:00.003-05:00

Still extremely sore from band leg workout on Monday!!!

Mobility: Thoracic Spine, Pec Minor, Couch

HS Swing(32kg): 20 reps in 30 sec/15 sec rest x 10 sets

Parallettes Phase A Level 1 Day 2 Workout

Saturday and Monday Workouts

2012-01-16T20:15:00.002-05:00

Saturday Workout

Mobility

Warm Up

Parallettes Level A Phase 1 Day 2 Workout

Roundabout Swings(24kg)

*1 minute on - 40 reps/30 sec off

*10 sets completed

Monday Workout

Mobility: Thoracic Spine, Pec Minor, Couch

Paralette Warm Up

Parallette Level A Phase 1 Day 1 Workout

*Plank Pushups - 10 reps x 5 sets

*Dips - 10 reps x 5 sets

*Plank Holds - 5 secs x 5 sets

*Tuck Hold - 5 secs x 5 sets

*Mountain Climbers - 10 reps x 5 sets

RBT Leg Tabata

*Side Hops

*Prisoner Lunge

*Reach Forwards

*Front Squats

*20 sec work/10 sec rest - 8 sets done of each exercise

Band leg workout was very tough. I had a hard time getting out of the basement! Will be sore for a few days from that one. However it meets the criteria of quick and deadly.

Something New

2012-01-11T22:02:00.002-05:00

I have decided to give some gymnastic type bodyweight exercises a go for the next several months in order to change things up a bit. I will start the parallette program by Gold Medal Bodies. I plan to follow their 3 month progression and see how things go. I made my home made PVC parallettes the other day and gave them a try today. Needless to say, I have some work to do...

Parallettes Program:

*Warm Up

*Phase 1 Day 1 Workout

*Cool Down

Kettlebell 2 Handed Swing(32kg)

*20 reps in 30 seconds/15 seconds rest x 10 sets

Monday Fitness

2012-01-09T22:36:00.002-05:00

Mobility: First Rib, Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Fitness(24kg)

*Snatch @ 14 rpm x 6 minutes - 1 switch

*2 minutes rest

*OAJ @ 14 rpm x 6 minutes - 1 switch

*2 minutes rest

*OALCCJ @ 8 rpm x 6 minutes - 1 switch

Last Weeks Workouts

2012-01-08T22:07:00.002-05:00

Catching up on some of last weeks workouts.

Wednesday - Band Combo

*Burpee

*Prone Run

*Burpee Jack

*Rotational Mt. Climber

*Stationary Run

*20 sec work/10 sec rest. Did circuit 5 times with no rest

Saturday - Combo Workout

Mobility - Thoracic Spine, Pec Minor

Warm Up(16kg): various

Combo

*OA GS Swing(24kg) 10R/10L

*OALCCJ(24kg) 10R/10L

*PushUP

*RBT CrissCross Squat 20

*Hollow position Hold 30 sec

*RBT assisted Pullups 8

*completed 3 cycles of above non-stop in 20 minutes

Jump Rope/Snatch Combo

2012-01-02T21:43:00.002-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): various

Snatch/Jump Rope Combo:'

*Snatch(24kg) @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Combo Drill

2011-12-30T22:29:00.002-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo:

*OA GS Swing(28kg) 10R/10L

*OALCCJ(28kg) 10R/10L

*Push Up x 10

*RBT Split Squat 10R/10L

*Ab Wheel Rollout x 10

*RBT Assisted Pullups x 8

*completed 3 rounds of above combo non-stop in 22 minutes

Snatch/Jump Rope Combo

2011-12-28T21:24:00.001-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up:(16kg) Various

Snatch/Jump Rope Combo(24kg):

*Snatch @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Working Off the Cookies

2011-12-26T17:14:00.002-05:00

Had a great Holiday weekend with family and friends and no work.....

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Swing/Flip/Squat x 10

*Windmill 10R/10L

*Snatch 10R/10L

*Jump Rope 1 minute

*Completed 3 rounds of the above non-stop in 25 minutes

Friday Combo

2011-12-23T23:08:00.002-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg) Various

Combo:

*OA GS Swing(24kg) 10R/10L

*OALCCJ(24kg) 10R/10L

*Push Up x 10

*RBT Spit Squat(purple) 10R/10L

*Ab Wheel Roll Out x 10

*Band Assisted Pull Ups x 8

*Completed 4 rounds of circuit, nonstop, in 33 minutes

Combo Drill

2011-12-21T23:34:00.002-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo(24kg):

*OALCCJ 10R/10L

*Squat 10r/10L

*Windmill 10R/10L

*Snatch 10R/10L

*One minute rest between sets. 3 sets completed in 21 minutes total time

Snatch/Jump Rope Combo

2011-12-18T21:20:00.002-05:00

Long weekend of work. Home a bit early today......

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up (16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 x 2

SLDL(20kg): 10R/10L x 2

Swings and Push Ups

2011-12-14T22:55:00.001-05:00

Still sore from Monday.

Mobility: Thoracic Spine, Pec Minor, Couch

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets

Done

Bells/Bodyweight Combo

2011-12-12T22:14:00.002-05:00

Bit under the weather on Friday so decided to cut my workout short. Feeling better today.

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

Combo:

*Band assisted Pullups x 10

*2Handed Swing(32kg) x 20

*Push Up x 10

*RBT Split Squat(purple) 10R/10L

*Farmers Walk(2x32kg) 75 yds

*Ab Wheel Rollout x 10

*Did above combo nonstop for 30 minutes. Completed 6 cycles

Kettlebell Combo

2011-12-07T21:25:00.002-05:00

Had to squeeze a workout in today with time limitations. This ended up being harder than I remember.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(2x20kg):

*Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump rope x 1 minute

*Completed 5 sets of the above combo in just under 20 minutes

Program Minimum Minimum

2011-12-05T23:11:00.003-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Program Minimum Minimum:

*2Handed Swing(32kg) x 20

*Push Up x 10

*Goblet Squat(32kg) x 10

*Farmers Walk(2x32kg) x 60 yards

*Went for 20 minutes non-stop

Friday Night

2011-12-03T17:56:00.002-05:00

Late night at work. Was able to fit in a workout from 9:30 to 10PM last night.

Mobility: Thoracic Spine, Pec Minor, Couch, Calf

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Monday and Wednesday Workouts

2011-11-30T21:19:00.003-05:00

Forgot to post Monday's band workout:

Mobility: Thoracic Spine, Pec Minor, Couch

Band Cardio Combo (purple):

*20 seconds work, 10 seconds rest. All 5 exercises done once = 1 set

*Burpees

*Prone Run

*Burpee Jacks

*Rotational Mt. Climbers

*Run in Place

*5 sets completed in 15 minutes

Todays workout with limited time:

Warm Up(16kg): Various

Kettlebell Combo Routine(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 cycles of above exercises with 1 minute rest between sets in 21 minutes

Snatch/Jump Rope Combo

2011-11-27T20:03:00.003-05:00

Took a few days off over the holiday. Was ready to get some work done today.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 reps x 2 sets

Pre-Turkey Workout

2011-11-23T21:41:00.003-05:00

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): various

Swing/Goblet Squat/Push Up Combo:

*2Handed Swings(32kg) 20 reps

*Goblet Squat(32kg) Descending ladder 12 ----> 1

*Push Ups Descending ladder 12 ---> 1

Didn't have much energy today. Was really sucking wind and bit lightheaded so decided to cut it short today. Completed 8 sets.

Snatch/Jump Rope Combo

2011-11-21T21:14:00.002-05:00

Mobility: Thoracic Spine, Pec Minor, Calf, Couch

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg): 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

RBT Cardio Combo

2011-11-19T22:38:00.002-05:00

Mobility: Thoracic spine, Pec minor, Couch drill

RBT Cardio Combo:

*20 sec work/10 sec rest

*Burpee

*Prone Run

*Burpee Jacks

*Rotational Mt. Climber

*Run in Place

*6 sets of above circuit done nonstop for a toatl time of work equal to 15 minutes

Snatch/Jump Rope Combo

2011-11-17T21:44:00.002-05:00

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets

More Bells and Bands

2011-11-15T20:59:00.002-05:00

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

2Handed Swings(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets completed

RBT Leg Combo:

*Front Squat(purple): 20 reps

*Split Squat(purple): 20R/20L

*Front Lunge(black): 20R/20L

*Back Lunge/Reach Forward: 20R/20L

*Side Lunge: 20R/20L

Last time I did this leg combo I was hurting for several days. Guess I will see how it goes this time.

Snatch/Jump Rope Combo

2011-11-13T16:30:00.002-05:00

Mobility: Thoracic Spine, Couch

Warm Up(16kg): Various

Snatch/Jump Rope Combo(24kg)

*snatch @18 rpm x 1 minute

*jump rope x 1 minute

*10 sets

Then suffered through another heartbreaking loss by the Browns. They make you watch all the way to the end and then rip your heart out again and again.......

Friday Bells and Bands

2011-11-11T20:39:00.002-05:00

Life caught up to me this week. Had long days at work followed by after work commitments that really cut into my ability to workout. Today, however, I took a vacation day and was able to spend some quality time in the basement.

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Couch Stretch

Warm Up(16kg): Various

Fitness Protocol(24kg):

*Snatch @ 18 rpm x 6 minutes - 1 switch

*2 minutes rest

*OAJ @ 16 rpm x 6 minutes - 1 switch

*2 minutes rest

*OALCCJ @ 8 rpm x 6 minutes - 1 switch

RBT Leg Workout(see video below)

*Front Squat x 20 reps

*Split Squat x 20R/20L

*Forward Reach x 20R/20L

*Side Lunge x 20R/20L

Cardio Band Workout

2011-11-07T21:37:00.002-05:00

Tried something new today. Saw a great clip for a tabata style band workout by Dave Schmitz that I thought I would try. Although very simple, it is quite difficult aerobically.

Cardio Band Workout(Purple Band): 20 seconds work/10 seconds rest

*Assisted Burpee

*Prone Running

*Assited Burpee Jumping Jacks

*Rotational Mountain Climbers

*Stationary Running

Completed 6 sets of the above protocol without rest. Took 15 minutes total

RBT Side Step (orange band)

See video by Dave for example of above workout:

Snatch/Jump Rope Combo

2011-11-04T18:59:00.003-04:00

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg): 20 rpm x 1 minute

*JR 1 minute

*10 sets total completed (100 snatch right/100 snatch left)

Jerks and Snatches

2011-11-02T20:48:00.003-04:00

Watched video of last weekend's WKC World Championships in Chicago and got my juices flowing to return to the platform. Scott Tighe became only the 2nd American male to make Master of Sport in biathlon. Decided to do a more traditional GS workout today.

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Various

Jerk Pyramid:

*10 reps completed in each set in 1 minute followed by 1 minute rest

*2x20kg, 2x24kg, 2x28kg, 2x24kg, 2x20kg

*Did the pyramid twice for 100 total jerks

Snatch(24kg) 16 rpm x 7 minutes - 1 switch

RBT Split Squat 20R/20L x 2 sets

Sunday Snatch/Jump Rope Combo

2011-10-30T19:37:00.002-04:00

Mobility: First Rib, Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16 and 24kg): Various

Snatch/Jump Rope Combo:

*Snatch(28kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Snatching the 28kg went well. No problems with hands. Conditioning fine. Getting better and better with my descent - letting bell drop on own and getting in hook grip early. Also getting better with ascent - not pulling with arm and getting more consistent launching bell off of pelvis with forceful hip snap.

Friday Morning Swings

2011-10-29T16:02:00.002-04:00

Fit in a quick one Friday morning before work:

Mobility: Thoracic spine and Pec minor

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 seconds rest

*15 sets completed

Wednesday Snatch/Jump Rope Combo

2011-10-26T18:34:00.002-04:00

Still feeling the delayed soreness from Monday, especially in the legs and lats.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed (5R/5L snatch)

Today's Workout and Last Thursday's Workout

2011-10-24T21:57:00.002-04:00

Forgot to post workout last Thursday and then travelled to Boston for a long weekend. Great weekend weather in Boston.....had a nice time.

Thursday 10/20/11

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg); Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope 1 minute

*10 sets completed - Snatch 5 sets R and 5 sets L

Monday 10/24/11

Mobility: Thoracic Spine, Pec Minor, First Rib, Wall Supported Squat

Warm Up(16kg): Various

Swing/Goblet Squat/Push Up Combo

*Swing (32kg) x 20 reps

*Goblet Squat (32kg)

*Push Up

*15 sets completed. 20 reps of Swings with each set. Squats and Push Ups were a decending laddder starting at 15 and decreasing one rep each set until 1.

This workout proved to be quite difficult and required a bit more rest in between sets compared to usual.

Tuesday Combo

2011-10-18T21:32:00.002-04:00

Had a crazy weekend at work. Another long day Monday. Today was finally a bit better and was able to squeeze a quick workout in before dinner.....

Warm Up(16kg) Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

Each set takes about 6 minutes. I rest for 1 minute in between sets. Completed 3 sets total in a little over 20 minutes.

Friday Fitness

2011-10-14T19:38:00.002-04:00

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Snatch(24kg) 6 minutes @ 16 rpm - 1 switch

2 minutes Rest

OAJ(24kg) 6 minutes @ 16 rpm - 1 switch

2 minutes rest

OALCCJ(24kg) 6 minutes @ 8 rpm - 1 switch

Snatch/Jump Rope Combo

2011-10-12T21:13:00.002-04:00

Mobility: First Rib, Thoracic Spine, Pec Minor, Supported Wall Squat

Warm Up(16kg): Various

Snatch/Jump Rope Combo

*Snatch(24kg): 18 rpm x 1 minute

*Jump Rope 1 minute

*10 sets

SLDL(24kg): 10R/10L x 2 sets

Saturday and Monday Workouts

2011-10-10T22:34:00.002-04:00

Forgot to post my workout this weekend:

Saturday:

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg) Various

Swing/Pushup Combo:

*Swing 20 reps(32kg)

*Push Ups in declining ladder 15 ---> 1

*15 sets total in about 30 minutes

Monday Morning:

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various swings

Two Handed Swing(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets

Snatch/Jump Rope Combo

2011-10-05T22:22:00.001-04:00

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets

Program Minimum Minimum

2011-10-03T22:51:00.002-04:00

Decided to give Dan John's Program minimum minimum work out a try today. Although it doesn't seem like much on paper, it gets quite difficult as the sets start to accumulate. The workout includes what Dan John considers the basic movement patterns: hip hinge (swing), push/pull (push up), squat (goblet squat), and loaded carries (farmers walk).

Mobility: Thoracic Spine, Pec Minor, Supported Wall Squat

Program Minimum Minimum:

*2 Handed Swing(32kg) x 20 reps

*Push Up x 10 reps

*Goblet Squat(32kg) x 10 reps

*Farmers Walk(2x32kg) x 50 yards

I repeated the above circuit 9 times without any rest between sets. I was shooting for 10 cycles, but form started to fall apart on the 9th set so I called it quits before I hurt myself. I am sure I will be quite sore tomorrow.

Quick One This Morning

2011-09-30T21:57:00.002-04:00

Not much time today, but I was able to get in a short one.....

Mobility: Thoracic Spine and Pec Minor and Wall Support Squat

Warm Up(16kg): Various

Combo(24kg): *OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Competed 2 cycles of the above

Wednesday Afternoon Snatches and Jump Rope

2011-09-28T22:13:00.003-04:00

Still sore from Monday's workout. Amazingly I am most sore in the lats. Can't remember ever getting so sore in the lats.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various

Snatch/Jump Rope:

*Snatch(24kg) 1 minute @ 18 rpm

*Jump Rope x 1 minute

* 10 sets completed

Wall Handstand Holds x 1 minute x 2 sets

SLDL(24kg) 10R/10L x 2 sets

Swings and Push Ups

2011-09-26T22:27:00.002-04:00

Did a Swing/Push up ladder from Dan John this morning. It was a nice change in pace. I'm sure my chest will be talking to me tomorrow!

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Swings

Swing/Push Up Ladder:

*32kg 2 Handed Swing 20 reps

*12 Push Ups

*20 Swings

*11 Push Ups

*Continued to 1 Push Up - Total of 12 sets

RBT Cross-Over Band Squat - 20 x 3 sets

Friday Fitness

2011-09-23T21:09:00.002-04:00

Mobility: First Rib, Thoracic Spine, Supported Wall Squat

Warm Up(16kg): Various

Fitness Protocol(24kg)

*Snatch 6 minutes @ 18 rpm

*2 minutes rest

*OAJ 6 minutes @ 16 rpm

*2 minutes rest

*OALCCJ 6 minutes @ 10 rpm

All lifts were only 1 hand switch at the 3 minute mark. This always gets me. I was really huffing and puffing at the end of the LCCJ.

Wednesday Morning Quick Swings

2011-09-21T22:42:00.001-04:00

Not much time today....

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg): Swings

2Handed Swings(32kg):

*20 reps in 30 seconds

*15 sec rest

*15 sets

Saturday and Monday Workouts

2011-09-19T20:19:00.002-04:00

Forgot to post Saturday's workout:

Mobility: Thoracic Spine, Pec Minor, First Rib, Wall Supported Squat

Warm Up(16kg): various

Combo(24kg): *OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 sets of above with 1 minute rest between sets

Wall Handstand: Hold for 1 minute x 2

Plank: Hold for 1 minute x 2

Today's early morning workout......

Mobility: Thoracic Spine and Pec Minor

Warm Up(16kg) Various

Snatch/Jump Rope Combo(24kg)

*Snatch @ 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed (5R/5L)

SLDL(24kg) 10R/10L x 2 sets

Wednesday Morning Snatch/Jump Rope Combo

2011-09-14T21:47:00.002-04:00

Busy day today so figured I should get the workout in first thing or else it would be unlikely to happen today.....

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18rpm x 1 minute

*Jump Rope x 1 minute

*Completed 10 sets (5R/5L)

SLDL(24kg) 10R/10L x 2 sets

The snatch/jump rope combo is significantly more difficult increasing the rate of snatches from 16 to 18rpm. I was sucking wind by the last set.

Monday Morning Swings/Handstands

2011-09-12T19:48:00.002-04:00

Mobility: Thoracic Spine, Pec Minor

Warm Up(16kg): various

Swings(32kg): 20 reps in 30 seconds, 15 seconds rest - 15 sets completed

Wall Handstands - Hold 1 minute x 2

Shower, Breakfast, Off to Work........

Saturday Workout

2011-09-10T21:40:00.002-04:00

Mobility: First Rib, Thoracic Spine, Wall Supported Squat, Calf

Warm Up(16kg): Various

Combo (24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets completed in 21 minutes

Elephant Walk 5 x 2 sets

Wall Handstand - 1 minute hold x 2

Mobility: Couch Stretch

Need to keep working the wall handstands. Holding for 1 minute was very tough. Entire upper body was shaking for last 10 seconds.

Thursday Workout

2011-09-08T22:30:00.002-04:00

Tweaked my low back during my Sunday Workout so took a few days to rest. Feeling better today.....

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) @ 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets (5R/5L)

SLDL(24kg) 10R/10L x 2 sets

Bodyweight Exercises

Wall Handstands

Sunday Workout

2011-09-04T19:22:00.003-04:00

Working this weekend, but was able to get home at a reasonable time today. No rush while working out today.

Mobility: Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg) Various - swings, presses, jerks, LCCJ, snatch

Fitness Protocol(24kg)

*Snatch 6 minutes @ 16 rpm - 1 switch

*2 minutes rest

*OAJ 6 minutes @ 16 rpm - 1 switch

*2 minutes rest

*OALCCJ 6 minutes @ 10 rpm - 1 switch

Headstands and Wall Handstands

RBT Split Squats 20R/20L x 2 sets

Ab Wheel Jacknifes 5 x 2 sets

Friday Morning Roundabouts

2011-09-02T21:26:00.001-04:00

Mobility: Thoracic Spine/Pec Minor

Roundabout Swings(24kg)

*40 reps in 1 minute

*Rest 30 seconds

*10 sets completed (400 swings)

Wednesday Afternoon

2011-08-31T20:26:00.003-04:00

Mobility: First Rib, Thoracic Spine, Supported Wall Squat

TGU(24kg): 5 minutes

Combo: *Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump Rope 1 minute

*Performed the above circuit 5 times in about 20 minutes

*Set 1(2x20kg), Set 2 and 3 (2x24kg), Set 4 and 5 (2x20kg)

Elephant Walk 5 x 2 sets

SLDL(24kg) 10R/10L x 2 sets

This combo routine was very tough. Had my really breathing hard at the end.

Monday Morning Snatches

2011-08-29T20:38:00.002-04:00

Wow, it was rough rolling out of bed this morning!

Mobility: Thoracic Spine and Pec Minor

Warm Up: Various exercises with 16kg

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets total

Friday Afternoon Combo

2011-08-26T18:44:00.002-04:00

Home early today!

Mobility: First Rib, Thoracic Spine, Pec Minor, Wall Supported Squat

Warm Up(16kg): Various exercises

Combo: *1ALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 sets - First 2 sets with 28kg bell, last set with 24kg bell

Jerks/Snatches/Video

2011-08-24T21:47:00.002-04:00

Was able to get home at a reasonable time today and felt like another GS type workout. Also blew off the dust of my FlipCam and shot some video.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Jerk(2x20kg): *12 rpm x 2 min

*12 rpm x 2 min

*14 rpm x 2 min

*12 rpm x 2 min

*2 min rest between each set

Snatch(24kg) 6 minutes @ 16 rpm - 1 hand switch

SLDL(24kg) 10R/10L x 2 sets

Band Abs

Program Minimum

2011-08-22T21:10:00.001-04:00

Warm Up: Bands

TGU(20kg): 5 minutes alternating hands each rep

2 Handed Swings(32kg) *20 reps in 30 sec with 15 sec rest

*15 sets

Another Workout

2011-08-21T21:22:00.002-04:00

Found myself with a bit of free time today. Was raining and kids events were cancelled so I decided to hit the basement for a workout.

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Supported Wall Squat, Calf

Warm Up: Various(16kg)

Snatch/Jump Rope Combo:

*Snatch(24kg) 16 rpm x 1 minute

*Jump Rope x 1 minute

*12 sets (6R/6L)

Band Split Squat - 10R/10L x 2

Band Dead Lift - 10 x 2

Band Rows 10 x 2

Have really been working on launching my arm off my pelvis during snatches and swings lately. Really seems to shoot the bell overhead without much effort. Hardest part is getting the timing down. My instinct is to rush the backswing and start pulling with my arm. What I need to do is give the backswing time and then start the upswing with my double knee bend and pelvic thrust. Practice......practice......practice

A Return to the Past

2011-08-20T17:56:00.002-04:00

A crazy end of the week cut into my training, but today I had unlimited time to workout so I decided to try another GS based workout.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg): Various

Jerk (2x20kg)

*10 rpm x 2 minutes

*12 rpm x 2 minutes

*10 rpm x 2 minutes

*all sets had 2 minutes rest between

Snatch(24kg) 16 rpm x 6 minutes - 1 hand switch

Ab Wheel Rollout - 10 x 2 sets

SLDL(24kg) 10R/10L x 2 sets

Had a bit better luck doing the jerks with the 20kg bells. Still need to focus on technique and getting back into condition.

Tuesday Night

2011-08-16T21:36:00.002-04:00

Work schedule looks bad for Wednesday with meetings early in the morning and at dinner time so I decided to fit in a workout tonight knowing that tomorrow was going to be a wash.

Mobility: Thoracic spine, Pec minor, Supported wall squat

Warm Up: 16kg various

Combo(24kg): *1ALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets of above circuit completed

Mobility: Deep squat and calves

Monday Morning Workout

2011-08-15T16:59:00.002-04:00

Up at 5:45 AM

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg various

Jerk: 2 minutes work/2 minutes rest

*(2x20kg) 10 rpm x 2 minutes

*(2x24kg) 10 rpm x 2 minutes

*(2x24kg) 8 rpm x 2 minutes

*(2x20kg) 10 rpm x 1 minute

Snatch(24kg): 6 minutes @ 16 rpm - 1 hand switch

Ab Wheel Rollout: 10 x 2 sets

SLDL(24kg) 10R/10L x 2 sets

Jerks used to be so much easier!!! Tough starting over again. I feel like I should just be able to pick up right where I left off 12 months ago......wrong. Will have to do more work with the 20kg bells and slow the pace with the 24kgs until I can get back in shape.

Snatch on the other hand continues to progress well. Just need to toughen up the hands a bit and work on my conditioning.

Quick Friday AM Swings

2011-08-12T18:18:00.001-04:00

Mobility: Thoracic Spine and Pec Minor

Warm Up: Band Deadlift

Swing(32kg): *2 Handed Swing 20 reps in 30 seconds

*15 sec rest

*15 sets

Done

Back From Vacation

2011-08-11T19:26:00.002-04:00

Returned from a wonderful 2 week vacation in the Great White North of Northwestern Quebec Provence. As usual, it was a great vacation with family off the grid. No phones, pagers, internet, etc..... I really needed the break from work and feel very refreshed. I did bring a 24kg bell, a jump rope and some bands.

The shoulder is feeling pretty much back to normal and I am beginning to entertain thoughts of getting back on the platform sometime this fall with the 24's.

Below are the workouts I did while on vacation including my workout yesterday back in my basement:

7/28/11

Mobility: Thoracic spine, Pec minor

Combo Ladder(24kg)

*Snatch/LCCJ/Squat

*1/1/1 to 9/9/9 reps - Did each hand at every level

7/30/11

Mobility: Thoracic spine, Pec Minor

Warm Up: Bands

Snatch/JR Combo (24kg)

*1 min @ 16 rpm

*50 sec Jump Rope

*10 sec rest

*14 sets (7R/7L)

Band Split Squat(purple) 20R/20L x 2

Band Dead Lift(purple) 20 x 2

Band Rows(red) 20 x 2

Mobility: Deep Squat

8/1/11

Band Warm Up

Roundabout Swings(24kg)

*40 reps - 1 min

*30 sec rest

*10 sets (400 swings)

SLDL(24kg) 10R/10L x 2 sets

8/3/11

Mobility: TS

Warm Up: Bands Various

Combo(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*3 sets of above

Mobility- Deep Squat - 3 min

8/6/11

Warm Up: Various Bands and Swings

Snatch/JR Combo:

*Snatch(24kg) 16 rpm x 1 min

*Jump Rope 1 min

*10 sets (5R/5L)

Mobility: Deep Squat - 2 minutes

8/10/11

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up(16kg) Swings/Snatches

Snatch/JR Combo:

*Snatch @ 16 rpm x 2 minutes

*Jump Rope x 1 minute

*2 Sets Each Hand

*Third Set only made 1 minute snatch due to hands/Jump Rope x 90 seconds

OAJ(28kg) @ 12 rpm x 2 minutes - 1 set right and left

Ab Wheel: 10 reps x 2 sets

SLDL(24kg) 10R/10L x 2 sets

Monday Swings

2011-07-25T23:06:00.001-04:00

Mobility: 1st Rib, Thoracic Spine, Pec Minor

Swing(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets

Deep Squat - 2 minutes

Saturday Snatches

2011-07-23T22:04:00.002-04:00

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

Morning Combo

2011-07-20T21:21:00.001-04:00

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

A Break From The Bells

2011-07-18T23:03:00.002-04:00

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 Afternoon Combo and Late Entry Wednesday AM

2011-07-08T19:09:00.002-04:00

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

4th of July Workout

2011-07-04T16:19:00.002-04:00

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 20kg) @ 10 rpm

Snatch(24kg) @ 16 rpm x 6 minutes

Friday Morning Combo

2011-07-01T15:52:00.002-04:00

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....

Wednesday Morning Snatches

2011-06-29T21:31:00.002-04:00

Mobility: 1st rib, Thoracic Spine, Pec Minor

Warm Up(16kg) - various

Snatch(20kg) @ 16 rpm x 14 minutes - switching hands every minute

Blister developed on right hand. Was hoping to go longer, but shut it down due to hands. It is amazing how fast my hands "softened up". Will take a while to get them back in condition for snatching.

Monday Morning Drop Set Swings

2011-06-27T22:06:00.001-04:00

Mobility: 1st Rib, Thoracic Spine, Pec Minor

Drop Set HS Swings (40, 32, 28, 24kg)

*10 reps with each bell in 1 minute

*30 sec rest

*10 sets

RBT Split Squats 10R/10L x 2 sets

Friday Morning Workout

2011-06-24T21:35:00.003-04:00

Had to really convince myself to workout this morning, but as usual, I was happy that I got it done first thing in the morning.

Warm Up: 16kg various

Combo (24kg):

*C&P 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*1 minute rest between sets. Completed 3 sets total in 20 minutes

Breakfast.....shower.....off to work...

Wednesday Morning

2011-06-22T21:08:00.001-04:00

Mobility: Thoracic Spine and Pec Minor

Swing 2H Hardstyle(32kg) - 20 reps in 30 secs/15 sec rest

*15 sets

SLDL(20kg) 10L/10R x 2 sets

Ab Wheel Rollout 10 x 2 sets

Monday Morning Snatches

2011-06-20T22:01:00.001-04:00

Mobility: 1st Rib, Thoracic Spine, Pec Minor, Calf

Warm Up: 16kg various

Snatch/JR Combo:

*Snatch(24kg) 16 rpm x 1 minute - switch hands each set

*JR 30 seconds

*10 sets

Done

Friday Morning

2011-06-17T21:39:00.002-04:00

Mobiltity: First Rib, Thoracic Spine, Pec Minor

Warm Up: (16kg) various

Combo(24kg)

*Clean and Press - 10R/10L

*Squat - 10R/10L

*Windmill - 10R/10L

*Snatch - 10R/10L

*rest 1 minute and repeat

Completed 2 sets in about 15 minutes. Would have liked to get one more set in, but had to get ready for work.

Short One Wed Afternoon

2011-06-15T22:32:00.001-04:00

Only had 30 minutes to fit in a short one this afternoon before had to be out to the diamond.

Mobility: Thoracic spine, pec minor

Swing(32kg) 20 in 30 seconds/15 seconds rest x 15 sets

Windmill(20kg) 15L/15R x 2 sets

Done

Monday Morning Workout

2011-06-13T22:11:00.002-04:00

Now with the kids' baseball season in full swing, there is even less time to squeeze in a workout in the afternoon. Decided to get it done this morning. Only downside is that the workouts need to be short and sweet. Not much extra time for mobility or other exercises.

Mobility: 1st rib, Thoracic spine, pec minor

Warm Up(20kg) various

Double Combo(2x20kg)

*5 cleans

*5 presses

*5 squats

*5 LCCJ

*1 minute jump rope

*5 sets of the above

Shower......breakfast.....work

No Time To Post

2011-06-11T21:19:00.002-04:00

This past week was crazy. Was able to fit in some quick workouts but didn't have time to post. So here are Wednesday and Friday's workouts:

June 8th

Mobility: 1st rib, thoracic spine, pec minor, supported wall squat

Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

June 10th

Mobility: 1st rib, thoracic spine, pec minor, calves

Warm Up: 16kg various

Snatch/JR Combo(24kg)

*Snatch 24kg - 16 rpm x 2 minutes - switch hands each set

*45 sec Jump Rope

*Did 4 sets of this

*Last 2 sets were GS 1 Handed Swings x 2 minutes with 45 sec JR in between

Monday Morning Workout

2011-06-06T22:07:00.002-04:00

Pushed for time this morning so had to stay focused......

Mobility: First Rib, Thoracic Spine

Warm Up(16kg) various

Snatch/JR Combo:

*Snatch(24kg) @ 16 rpm x 1 minute - change hands each set

*30 seconds Jump Rope

*10 sets

RBT Split Squat - 10L/10R x 2 sets

Saturday Workout

2011-06-04T17:46:00.002-04:00

Took a 2 day vacation to do some yard work. After moving 5 cubic yards of mulch I wasn't feeling like hitting the bells the past couple days. Today, however, was a different story. The shoulder continues to feel fine, so I decided to give jerks another go today.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg various exercises

Jerks:

2x20kg - 12 rpm x 3 minutes

2 minutes rest

2x20kg - 12 rpm x 3 minutes

2 minutes rest

2x24kg - 8 rpm x 3 minutes

Swing/Push Up Combo

*on the minute x 10 minutes

*32kg 2 handed swing x 20 reps/10 pushups

*Each set decreased the number of pushups by 1

Snatch/Jump Rope Combo

2011-06-01T20:12:00.002-04:00

No adverse effects on the shoulder after the double jerks.

Mobility: First Rib, Thoracic Spine, Pec Minor

Warm Up: 16kg - various exercises

Snatch/JR Combo (24kg)

*Snatch @ 16 rpm x 1 minute

*JR 30 seconds

*Switch hands each set of snatches

*12 sets completed - 18 minutes continuous work

Double Jerks!

2011-05-30T22:22:00.002-04:00

My shoulder continues to feel good. Painfree and strong even after my last workout. Decided to give some double jerks a go today. Man have I ever missed this stuff!

Mobility - First Rib, Thoracic Spine, Pec Minor, Supported Wall Squat, Calves

Warm Up (16kg) - various exercises

Jerks (2 x 20kg)

*2 minutes @ 10 rpm

*2 minutes @ 12 rpm

*2 minutes rest between sets

Clean/Squat Combo(24kg)

*8 cleans/8 squat Right ---> 8 cleans/8 squat Left

*7 cleans/7 squat Right ----> 7 cleans/7 squat Left

*Continue down until 1 clean/1 squat Right ----> 1 clean/1 squat Left

Friday Workout

2011-05-27T21:03:00.002-04:00

Since I have started working the shoulder mobility drills on the Mobilitywod site I have noticed my shoulder feeling better than ever before. In fact, I have even begun to have thoughts of getting on the platform again. I think I am going to start introducing a bit more overhead work (ie. double jerks, one arm jerks, one arm and double long cycle) and see how things go.

Mobility - first rib, thoracic spine, pec minor

Warm Up (16kg) - various exercises

Fitness Protocol:

*Snatch(24kg) 16 rpm x 6 minutes - hand switch at 3 min mark

*2 minutes rest

*OAJ(24kg) 16 rpm x 6 minutes - hand switch at 3 min mark

*2 minutes rest

*OALCCJ(24kg) 8 rpm x 6 minutes - hand switch at 3 min mark

12-18 months ago I would do that workout on an easy day. Today I was huffing and puffing my way through. Will see how the shoulder feels tomorrow. No pain issues while doing the set.

Wednesday Workout

2011-05-25T22:43:00.002-04:00

Mobility Work - First Rib, Thoracic Spine, Pec Minor, Calves, Supported Wall Squat

HS Swing(32kg) 20 reps in 30 seconds with 15 sec rest x 15 sets

Ab Wheel 10 reps x 2 sets

More Calf mobility

Kettlebell Combo

2011-05-23T19:16:00.002-04:00

Mobility - First Rib, Pec Minor, Thoracic Spine

Warm Up - 16kg various exercises

Combo (2x20kg)

*5 cleans

*5 Presses

*5 Squat

*5 LCCJ

*1 minute Jump Rope

*Repeat x 5 sets

Calve Mobility

Early Morning Snatch/JR Combo

2011-05-20T19:26:00.003-04:00

Another 5:30 AM workout. Not fun rolling out of bed, but I am always happy when I am done and I feel great heading to work

Thoracic spine and Pec Minor Mobility

Warm UP: 16 kg

Snatch/JR Combo (24kg)

*Snatch 10 reps - change hand each set

*30 sec Jump Rope

*20 sets

Swings

2011-05-18T19:15:00.001-04:00

Quick early morning workout today:

HS 2 Handed Swings(32kg) 20 reps in 30 seconds/15 sec rest x 15 sets

Supported Wall Squat - 8 minutes

Done

Sunday Flow

2011-05-15T20:17:00.002-04:00

Pulled up an old combo drill from Steve Maxwell circa 2003 for today's workout.

Warm Up: Mobility drills - thoracic spine, pec minor, supported squat, calves

Warm Up: 16 kg various

Flow Drill (24kg)

*Clean and Press - 10R/10L

*Overhead Squat - 10R/10L

*Windmill - 10R/10L

*Snatch - 10R/10L

*Bell is never set down during the 4 exercise set. Rested 2 minutes between each set. Completed 4 rounds total in just under 30 minutes

SLDL(24kg) 10R/10L x 2 sets

Late Entry: Thursday Workout

2011-05-13T22:07:00.002-04:00

Had to squeeze this one in after kids in bed:

Warm Up: Thoracic spine, pec minor mobility

16kg swing, Press, Snatch

Snatch/JR Combo(24kg)

*Snatch - 10 reps - alternate arm each set

*JR 30 seconds

*20 sets

Couch stretch

Ab Wheel roll Out - 10 x 2

Double Combo

2011-05-10T21:43:00.002-04:00

Skipped workout over weekend and went for 25 mile bike ride instead. It was nice to get the bike out again. I always forget how much I enjoy the road bike. Just hard to make it work with my current schedule. Cycling is all about the miles. If you can't put them in, you can't keep up with the pack....

Today, back to the bells.

Warm Up: Mobility - thoracic spine, pec minor, first rib, calves

Combo Drill (2 x 20kg): *5 reps cleans

*5 reps press

*5 reps squat

*5 reps LCCJ

* 1 minute Jump Rope

*Repeat x 6 sets

Quick Snatches

2011-05-05T21:35:00.001-04:00

Pressed for time today:

Warm Up: Thoracic spine and Pec Minor mobility

Snatch(20kg) 18 rpm x 12 minutes switching hands every 1 minute.

40kg Swings

2011-05-03T21:22:00.002-04:00

32kg swing intervals have become stale so I decided to bump the weight up today to see what would happen.......

Warm Up: Mobility - thoracic spine, pec minor, calf, and hip flexors.

HS 2 Handed Swings(40kg)

*20 reps in 30 seconds

*15 seconds rest

*15 sets

SLDL(24kg) 10/10 x 2

Ab Wheel Roll Out - 10 x 2

Overall, this wasn't too bad. Bit rough on the hands. Got my heart rate up. Definitely felt it in the legs and gluts today.

Sunday Doubles Combo

2011-05-01T21:17:00.003-04:00

Long weekend of work, but it felt good to hit the bells today......

Warm Up: Mobility work - thoracic spine, pec minor, first rib, internal rotators hips, calves

Double Combo (2x20kg):

*5 cleans

*5 presses

*5 squats

*5 LCCJ

*after above 20 reps, Jump rope for 1 minute. This was repeated for 6 sets non-stop taking

21 minutes

Shoulder was essentially pain free after doing the mobility warm up. No problem with presses or jerks. Only time I can still a bit of left shoulder pain is in the rack position.

Snatch/Jump Rope Combo

2011-04-29T20:56:00.003-04:00

Brought my kettlebell to my son's lacrosse practice today in order to squeeze in a workout.

Warm Up: Thoracic and Pec Minor mobility

Swings, snatches

Snatch/JR Combo:

*Snatch(24kg) 10 reps in 30 seconds - alternate hands each set

*30 seconds jump rope

*20 sets

Morning Swings

2011-04-27T21:20:00.001-04:00

Another early morning workout today:

Warm Up: Thoracic and pec minor mobility

Indian Clubs

HS 2 Handed Swing(32kg)

*20 reps in 30 sec

*15 sec rest

*15 sets

RBT Split Squat 20/20 x 2

Ab Wheel Rollouts 10 x 2

Early Morning Snatches

2011-04-25T08:22:00.001-04:00

Rolled out early this morning and decided to snatch.

Warm Up: Thoracic and Pec minor mobility

Snatch(16kg): 20 rpm x 28 minutes - switching hands every minute

I Am That Guy/Saturday Swings

2011-04-23T19:04:00.003-04:00

This post on the MobilityWod site is speaking directly to me. I am only able to get about 5-10 degree of internal rotation of my femur doing Kelly's test. I guess that would explain why I struggle so much getting deep into my squat. Check out this post and give this stretch a shot.

One of the first days that was warm and NOT raining. Spent several hours in the yard doing the spring clean up. This was my warm up for a quick swing workout.

Warm Up: Thoracic spine and Pec Minor Mobility and Yard Work

2 Hand HS Swing(32kg): 20 reps in 30 seconds/15 seconds Rest x 15 sets

More Hip/Ankle/Calf Mobility work

Snatch/Jump Rope Combo

2011-04-21T22:31:00.002-04:00

Warm Up: Thoracic and Pec Minor mobililty

Warm Up: Swing/Snatch 16kg and 20kg

Snatch/JR Combo:

*Snatch(24kg) 10 reps in 30 seconds - alternate hands each set

*30 sec Jump Rope

*20 sets

Mobility: calves, quads, psoas

2011-04-19T22:54:00.003-04:00