kettlebell,
Snatch Day
21/04/09 11:12
Snatches (Fast Style)
24 kg. 5x15/15
-Fast style means I was probably between 25-30 snatches per minute. Normally my advice when doing the snatch test is to slow down, but for my purposes here I’m trying to build up some speed on the 24 kg. while retaining solid form. The toughest part with these was dialing my snatch form back in after not having done many below the 32 kg. for a while
Swings
32 kg. hooked up to a purple jump stretch band.
5x10
-Ouch. Want power development? Here you go.
Here’s a basic breakdown of how I used the JS Band.
Get jump stretch bands here.
24 kg. 5x15/15
-Fast style means I was probably between 25-30 snatches per minute. Normally my advice when doing the snatch test is to slow down, but for my purposes here I’m trying to build up some speed on the 24 kg. while retaining solid form. The toughest part with these was dialing my snatch form back in after not having done many below the 32 kg. for a while
Swings
32 kg. hooked up to a purple jump stretch band.
5x10
-Ouch. Want power development? Here you go.
Here’s a basic breakdown of how I used the JS Band.
Get jump stretch bands here.
Swings
18/04/09 10:56
Easy workout.
Swings
28 kg. 3x20
32 kg. 3x20
Double Swings
28’s 3x10
Sledge hammer leveraging
8 lbs. 1x2/2
Swings
28 kg. 3x20
32 kg. 3x20
Double Swings
28’s 3x10
Sledge hammer leveraging
8 lbs. 1x2/2
Pressing
15/04/09 18:13
Hot Potato
20 kg. 3x20
24 kg. 1x20
Mil Press
24 kg. 3x3/3
28 kg. 3x3/3, 3x2/2, 3x1/1
Card Tearing
1 deck torn
One phone book torn
Lever Block
12.5 in the middle
3x3/3
Janda sit ups, side bends w/15 lbs. db’s.
---
Good workout. Finally getting stronger in my presses. Next time I’ll hit the 28 kg. presses as ladders.
20 kg. 3x20
24 kg. 1x20
Mil Press
24 kg. 3x3/3
28 kg. 3x3/3, 3x2/2, 3x1/1
Card Tearing
1 deck torn
One phone book torn
Lever Block
12.5 in the middle
3x3/3
Janda sit ups, side bends w/15 lbs. db’s.
---
Good workout. Finally getting stronger in my presses. Next time I’ll hit the 28 kg. presses as ladders.
Swings
14/04/09 12:22
Two handed kettlebell swings
32 kg.
20x20
400 swings
i took some pretty long breaks between sets as my goal here is just to maintain my cardio and build heavy volume. Long for me is about 45 seconds between sets.
On another note I’ve started using a few supplements. Those that know me and follow my training know I don’t really use supplements aside from some whey protein. I’ve picked three pretty basic ones and am going to use them consistently for the next few months and see what happens.
I’m a big believer that before you go using supplements you should have your training locked in and have made substantial progress, which I believe I have. Now I’m at the point where I’m just looking for an extra edge.
I’m using Muscle Milk by Cytosport, Fast Twitch (pre-workout) by Cytosport, and a Beta-Alinine supplement. I’ve been using the MM and FT for about two weeks now and I have seen a difference. I’m using the BA due to something I read from MC here, and my own research. MC is displaying some incredible strength pressing the 20 kg. bell at a very light bodyweight, and she’s very intelligent and puts a log of thought into her posts so if she says it might be good, I’ll give it a shot.
32 kg.
20x20
400 swings
i took some pretty long breaks between sets as my goal here is just to maintain my cardio and build heavy volume. Long for me is about 45 seconds between sets.
On another note I’ve started using a few supplements. Those that know me and follow my training know I don’t really use supplements aside from some whey protein. I’ve picked three pretty basic ones and am going to use them consistently for the next few months and see what happens.
I’m a big believer that before you go using supplements you should have your training locked in and have made substantial progress, which I believe I have. Now I’m at the point where I’m just looking for an extra edge.
I’m using Muscle Milk by Cytosport, Fast Twitch (pre-workout) by Cytosport, and a Beta-Alinine supplement. I’ve been using the MM and FT for about two weeks now and I have seen a difference. I’m using the BA due to something I read from MC here, and my own research. MC is displaying some incredible strength pressing the 20 kg. bell at a very light bodyweight, and she’s very intelligent and puts a log of thought into her posts so if she says it might be good, I’ll give it a shot.
Pressing, Pull Ups, Card Tearing
10/04/09 15:06
Kettlebell Military Press
20 kg. 3x5/5
24 kg. 3x5/5, 3x3/3
Bottoms Up Press
20 kg. 3x3/3
Kettlebell Crush Squats (two bells daisy chained together)
36 kg. 2x5
40 kg. 2x5
Hot Potato
20 kg. 3x20
24 kg. 3x20
Pinch lever block
12.5 lbs. in the middle 3x3/3
Card Tearing
3 full decks.
Quartered one full deck. PR
----
Forgot how much the hot potato drill smokes my shoulders and pretty much everything else. Bottoms Up Presses are better all the time. I’m still refining my mil press. I quartered the deck of cards by accident. I didn’t realize it was a full deck until I was done.
20 kg. 3x5/5
24 kg. 3x5/5, 3x3/3
Bottoms Up Press
20 kg. 3x3/3
Kettlebell Crush Squats (two bells daisy chained together)
36 kg. 2x5
40 kg. 2x5
Hot Potato
20 kg. 3x20
24 kg. 3x20
Pinch lever block
12.5 lbs. in the middle 3x3/3
Card Tearing
3 full decks.
Quartered one full deck. PR
----
Forgot how much the hot potato drill smokes my shoulders and pretty much everything else. Bottoms Up Presses are better all the time. I’m still refining my mil press. I quartered the deck of cards by accident. I didn’t realize it was a full deck until I was done.