35# KB Shoulder Presses x 5/side
25# KB Snatches x 8/side
35# KB Snatches x 10/side
50# KB Snatches x 10/side
Monday March 12th Kettlebell Snatches
March 12, 2012 at 12:26 pm (Workout)
Tags: KB Press, KB Snatches
Thursday 12/1 Kettlebell Shoulder and Side Press
December 1, 2011 at 1:36 pm (Workout)
Tags: KB Press, KB Push Press, KB Side Press, kettlebell windmills
KB Shoulder Press
25# x 5/side
35# x 5/side
50# x 5/side
KB Push Press
62# x 3/side
KB Windmill
25# x 3/side
KB Side Press
25# x 3/side
35# x 3/side
Walking and Kettlebell Presses Mon Oct 10th
October 10, 2011 at 12:32 pm (Workout)
Tags: KB Press, walking
Walking, 10 minutes, 1K
KB Presses, 35#
x3/side,
x3/side,
x4/side,
x5/side.
Total Presses: 30 reps
KB Presses Wed Sept 7
September 7, 2011 at 12:58 pm (Workout)
Tags: goblet squats, kb front squat, KB Press, KB Push Press, kettlebell windmills
Lunch time workout…. not as intense as some of those when I was in the weight loss contest, but need to keep moving and not drop the ball.
KB Presses, 35#, 50#, 62#
KB Front Squats and Goblet Squats
KB Windmills
KB Presses Fri Aug 5th
August 5, 2011 at 12:20 pm (Workout)
Tags: KB Press, KB Push Press
Warmup: Halos, squats, hurdler stretches, windmills
Lunch time workout:
20# KB Press x 5/side x 2 sets;
35# KB Press x 5/side x 2 sets;
62# KB Press x 3/side x 1 set;
62# KB Press x 2/side x 1 set;
62# KB Push Press x 3/side x 1 set; Used slow negative (descent)
Slow Kettlebell Movements
July 27, 2011 at 12:57 pm (Workout)
Tags: KB Press, kettlebell windmills
Warmup: Air Squats, KB Halos; Hurdler Stretches;
Slow Movements:
Double KB Windmills, 35# bottom hand, 25# top hand x 4/side;
Double KB Windmills, 25# bottom hand, 35# top hand x 4/side;
Double KB Windmills, 35# bottom hand, 25# top hand x 4/side;
The windmills with the 35# in the bottom hand felt much harder than simply balancing a heavier bell overhead. Hadn’t tried these before, so was surprise how much more it was felt in the obliques.
Double KB Presses, 35# left hand, 25# right hand x 5;
Double KB Presses, 35# right hand, 25# left hand x 5;
Double KB Presses, 35# left hand, 25# right hand x 5;
Double KB Presses, 35# right hand, 25# left hand x 5;
Double (simultaneous) presses were a bit different. I felt a bit of a pinch below my neck like I get when I do barbell presses. I don’t feel that when I do individual presses (per side). Might be a technique issue to clean up.
When I get home, a new 62# kettlebell should be waiting on my doorstep (because I warned Penny about not picking it up. It should be good for cleans and other heavier carries (deadlifts, front squat, etc). Not sure I’ll be able to press it yet though.
Presses, Windmills, and Snatches Tue 6/14
June 14, 2011 at 9:33 pm (Workout)
Tags: KB Press, KB Snatches, kettlebell windmills
Lunchtime Wakeup:
35# KB Shoulder Press x 5/side (slow up and slow descent);
35# KB Windmill x 3/side x 3 sets;
20# KB Snatch x 20/side;
Commercial Workouts
June 5, 2011 at 9:23 pm (Workout)
Tags: KB Cleans, KB Press, KB Swings, kettlebell windmills
Watching the NBA Finals and opted to do some commercial workouts. Unfortunately, the commercials breaks are too long, so I had to “cry uncle”. LOL.
1st Commercial Break
25# KB 1-handed swing x 10/side x 5 (100 swings)
2nd Commercial Break
25# KB Shoulder Press
10/side x 1, 5/side x 3 (50 presses)
3rd Commercial Break
25# KB Combination (Clean, Press, Windmill) x 1/side x 6 (12 each)
The commercials were too long and it was getting too late to be able to sleep if I kept it up, so I “cried uncle” and quit while I was ahead. 
Exercise Chipper (Just throw it in and do it!)
May 28, 2011 at 10:14 pm (Workout)
Tags: 500m Row, KB Press, rope pulls
500m Row, 2:53;
50# KB Press x5 per side (with 5 second negative);
Rope Pulls x 4 (Standing, lowering to Horizontal, pulling to Standing as 1 rep);
500m Row, 2:15;
Climbing ladder and gutter cleaning.
Hauling and burning scrap wood.
1000m Row and Presses
May 8, 2011 at 1:50 pm (Workout)
Tags: 1000m Row, KB Press, Push Press, Shoulder Press
Warmup:
1000 meter Row, 4:50;
20# Kettlebell Press x 5/arm;
25# KB Press x 5/arm;
65# Barbell Shoulder Press x 5
Workout:
85# BB Sh Press x 5;
95# BB Sh Press x 3;
50# KB Press x 3/arm;
125# BB Sh Press x 1;
145# BB Sh Press x 1;
155# BB Sh Press x 1; (Personal Record)
165# BB Push Press x 1;
175# BB Push Press (fail);
160# BB Push Press x 1 with a 5 second negative (lowering);
Row 1000 meter 4:06 (3rd best time)
I was pleased at the PR on the Shoulder Press (5# higher than PR set in Nov 09). For the past year I’ve done almost zero barbell presses and just focused on strengthening my shoulder and rotor cuff muscles with 50# (or less) kettlebells. Amazing what increased core and secondary support can do for a main lift.
However, I didn’t see an increase in my push press due to lack of any explosive exercises in my workout for the past year or so. In fact, my Push press was about 30# shy of my PR.
The last 1000 meter row turned out nice, especially after lifting first. It was my 3rd best time ever. The two previous best were 3:50 and 4:05. I started out the first 300 meters at a 1:45 pace which was unsustainable, then dropped to around 2:00 for the middle 400, before just hanging on with about a 2:15 for the last segment. I was just happy to finish after starting off too fast.
