35# KB
Halo x 5 rotations per direction
Windmill x 3/side
2-Handed Swing x 10
1-Handed Swing x 10/side
50# KB
2-Handed Swing x 10
1-Handed Swing x 10/side
35# KB
High Pull x 10/side
50# KB
High Pull x 10/side
35# KB
Snatch x 10/side
Kettlebell Swings and Things
November 1, 2010 at 8:24 pm (Workout)
Tags: KB High Pulls, KB Snatches, Kettlebell halo, kettlebell swings
More Kettlebells Snatches… in bunches!
October 25, 2010 at 9:24 pm (Workout)
Tags: KB High Pulls, KB Snatches, Kettlebell halo, kettlebell swings
Wanted to check my endurance on KB Snatches using a 25# bell.
Warmup:
Brisk walk down/up 5 floors of stairs.
Halo, 25# x 5/side;
Swing, 1-handed, 25# x 15/side;
High Pulls, 25# x 5/side x 2 sets
Workout:
KB Snatch, 25# x 15/side, 60 second rest;
KB Snatch, 25# x 15/side, 60 second rest;
KB Snatch, 25# x 10/side, 60 second rest;
KB Snatch, 25# x 15/side.
Total: 100 Snatches!!
My forearms started cramping in the last set despite trying to loosen my grip. This also cause me to bang my forearms on the final set. Also, my arms aren’t coming back even with my ear, so I still need to work on flexibility in my shoulders. All in All, I wasn’t too winded at the end, but I could tell I’d done a few reps… and could have left a sweat angel on the carpet.
Probably need to hold off trying any snatches for a few days or more…. not sure what kind of overuse injuries I could develop as I increase reps, but don’t want to find out the hard way either.
Double Kettlebell Swings
October 3, 2010 at 8:32 pm (Workout)
Tags: kettlebell swings
Dragged large branches from the woods for use in the firepit.
Workout:
Double kettlebell swings, 20# & 15#, 15 reps, 4 sets.
(Alternated the kettlebells after each set… e.g. first set: LH-15#, RH-20#, second set: LH-20#, RH-15#)
Total 60 reps.
This was my first time of swinging 2 KB’s at the same time…. it was an interesting dynamic.
Kettlebell Movements
June 9, 2010 at 9:22 pm (Workout)
Tags: KB Cleans, KB Press, kettlebell swings, kettlebell windmills
I’ve found every excuse to not exercise while in the motel this week. After catching up on my sleep last night, I felt pretty good today after class, so I watched the Pavel Kettlebell DVD and did some KB exercises.
Loosened shoulders by rotating a kettlebell around my head in both directions a few times.
35# 2-hand KB Swing x 10 x 5 with 1 minute rest between sets
35# 1-handed KB Swing x 10/side x 2 with 1 minute rest between sets
Practiced KB Cleans. #35 x 5/side x 2.
35# KB Press x 5/side x 3
35# KB Windmills x 3/side
Cycling & Kettlebells
April 10, 2010 at 8:35 pm (Cycling, Workout)
Tags: Cycling, kettlebell swings, kettlebell windmills
Cycled 15 miles with the steel touring bikes. Afterwards, my right shoulder was feeling a little tight, so I did a few kettlebells and then rever hypers for my lower back.
25# KB Swings x 10
25# KB Windmills x 3/side
Reverse Hypers x 5
Kettlebells and Snatches
April 3, 2010 at 10:03 pm (Workout)
Tags: ghd back extensions, ghd situps, hang power snatch, kettlebell swings, kettlebell windmills
GHD Situps x 10
GHD Back Extensions x 10
25# KB Windmills 3/side
25# KB 2-hand swings x 10
25# KB Hand to Hand (toss) swings x 10
Overhead Squats (PVC) x 10
Hang Power Snatch
35# x 5
55# x 5
65# x 3
75# x 1
85# x 1
105# x 1
25# KB Windmills 3/side
Spending the last couple of months focused on Kettlebells has really “made” my shoulder stronger, maybe even better “balanced”. Considering I haven’t done Snatches during that time, I was surprised how easily it started coming back. Not wanting to push it, I stopped short of my previous PR of 125#. Felt good to be moving the barbell overhead and my shoulder felt really awesome.
Kettlebell Movement Mixer
March 18, 2010 at 8:56 pm (Workout)
Tags: KB Press, kettlebell swings, kettlebell windmills
No chance for a hike tonight because I was meeting some students from class for dinner. Fortunately I’d brought along a 20# KB this week to the motel, so I squeezed in a mix of Kettlebell movements before dinner.
20# KB Windmills, 3 per side
20# KB 2 hand Swings, 10
20# KB 1 hand swings, 10/side
20# KB Shoulder Press, 10/side
20# KB 2 hand Swings, 20
20# KB Windmills, 3/side
Nice way to get the blood pumping before a nice dinner of green vegetables and Salmon.
Miscellaneous Workout
January 27, 2010 at 10:24 pm (Workout)
Tags: Behind the Neck Press, chinups, KB Swings, kettlebell swings, rowing, Shoulder Press
20 Kettlebell Swings 25#
10 Shoulder Press, Snatch Grip Behind the neck, 45#
10 Shoulder Press, Clean Grip, 45#
Row 500 meters, 1:50
20 Chinups with Black band
5 Kipping Chinups (no assistance)
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Penny did warmup Rowing, then 1000m Row.
Back Extensions, Situps, 20 Pullups (black band), Pushups
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Jess did Back Extension, situps, 500m Row 2:22, 15 minutes cycling with the bike on the trainer.
It was great to have Jess (Penny’s daughter) join us for some cardio.
