Kettlebell “Mix ’em up” Medley


Warmup:
KB 35# Halo x 5/side;
KB Press 35# x 5/side;
KB Overhead Walk-around 35#, Right Side;
KB Press 35# x 5 right side;
KB Overhead Walk-around 35#, Left Side;
KB Press 35# x 5 left side;

Workout:
KB Press 50# x 5/side with 2 second negative;
KB Press 50# x 5/side with 2 second negative;
KB 2-handed swings 50# x 10;
KB 1-handed swings 50# x 10/side;
KB High Pulls 50# x 5/side;
KB Snatch 50# x 5/side;
KB Front Squat 50# x 5/side

Followup:
Carried 85# of kettlebells down 5 floors to vehicle;
Jogged up 5 floors to room (died from exhaustion);
Carried 25# of KB’s down 5 floors;
Brisk walk up 5 floors of stairs.

Advertisements

Light Movement Day


Walked 5 flights of stairs x 2

Kettlebell Windmills

KB Military Press

Wall Squats

More Kettlebells Snatches… in bunches!


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.

Shoulder Stabilization


Shoulder Stabilization:

Kettlebell  Armbars, 35# x 3/side x 2 sets

Kettlebell 3/4  Turkish Getups, 35# x 2/side

Functional Work:
Continued installation of cement board on flooring (like doing a bunch of lunges).

Kettlebell Snatches


Carried more cement board in from Lowes, and began laying the first row of four in the kitchen/dining room area.

Warmup:
Kettlebell Press, 35# x 5/side
Kettlebell Swings, 35#, 1-handed x 10/side

Workout:
35# Kettlebell Snatch x 10/side, 60 second rest,
35# Kettlebell Snatch x 10/side, 60 second rest.

Total: 40 snatches

Kettlebell Snatches


Inspired by a video and a Pavel book I bring to the hotel with me, I decided to work on KB Snatches some more.

Warmup:
Kettlebell Swings, 25#, 1-handed x 15/side
Kettlebell High Pulls, 25#, x 15/side

Workout:
25# Kettlebell Snatch x 10/side, 60 second rest,
25# Kettlebell Snatch x 10/side, 60 second rest,
35# Kettlebell Snatch x 10/side, 60 second rest,
50# Kettlebell Snatch x 5/side.

The KB Snatches are a much bigger cardio hit than I realized.   Definitely some heart pounding going on after that!!  No arm smacking and it felt better than it has to date, but the 50# KB definitely sucked big-time!!

Video example of the Kettlebell Snatch

http://www.youtube.com/watch?v=1NIJeE6Q9hQ

Kettlebell Clean and Press, Snatch


Warmup:
Walked up/down 6 flights of stairs, rapidly but non-jog.

Workout:
25# KB Clean & Press, 5/side, 60 second rest.
35# KB Clean & Press, 5/side, 60 second rest.
50# KB Clean & Press, 5/side, 60 second rest.
35# KB Clean & Press, 5/side, 60 second rest.

25# KB Snatch, 10/side.

Functional Exercise and Thoracic Mobility drills


Saturday:

Functional workout…. carrying cement board and 50# bags of thinset at the store and into the house.

Used floor scraper to get up as much of the old “loose” thinset off the OSB flooring.  Unfortunately, this seemed to cause some pain and swelling in my wrist for a few days.

Wednesday:

Finally got my sleep patterns straighten out and the wrist swelling/pain subsided.

6 flights of stairs x 2 round trips

Several sets of potato squats facing the wall with a 25# KB.  Focused on tension in the booty pop and upright back posture to improve thoracic mobility.  Still can’t stand close enough to the wall.  As I squat, I lean forward too much and cause myself to fall back.  Need to be more diligent working on thoracic mobility.

Also did some Cobra pose and other upper back drills to loosen T-spine.

Kettlebell Military Press


Walked up 5 flights of stairs at the hotel.

Workout:
KB Military Press 35# x 5/side x 5 sets (60 seconds rest between sets)

Total: 50 reps

3 additional round trips on the 5-flights stairs to carry over 100# of kettlebells to the vehicle.

Kettlebell Shoulder Work


Walked up 5 flights of stairs, walked back down, then jogged up 5 flights of stairs.  I think they keep a lower oxygen content in the stair wells. 😀

Kettlebell Armbars, 25# x 3/side x 2 sets;

Kettlebell Windmills, 25# x 3/side x 2 sets;

Kettlebell 3/4 Turkish Getup, 25# x 5/side, (30 second Yoga Cobra pose between sides);

Double Kettlebell Front Squats, 35# & 50#, x 5 x 2 sets (switched KB’s between sets)

« Older entries