#20 KB Windmills x 3/side;
Ring Pullups x 3;
14# Ball Slams x 60;
50# KB 2-handed Swings x 20;
35# KB 1-handed Swings x 10/side
Ball Slams and Kettlebell Swings
May 31, 2011 at 8:07 pm (Workout)
Tags: Ball Slams, KB Swings, kettlebell windmills, ring chinups
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.
2K Row and KB Cleans
May 26, 2011 at 8:12 pm (Workout)
Tags: 2k row, KB Cleans
2000 meter Row, 10:15
50# KB Clean,
x5/side,
x10/side,
x10/side.
Kettlebell skills practice
May 24, 2011 at 8:04 pm (Workout)
Skills Practice
Kettlebell halo
Kettlebell figure 8’s between legs
Kettlebell side press
Kettlebell bent press
Kettlebell Turkish Getups
Kettlebell Snatches
May 23, 2011 at 8:59 pm (Workout)
Tags: KB Snatches, Kettlebell halo, kettlebell windmills
25# KB Windmill x 2/side;
25# KB Halo, 3 rotations around head each direction;
Workout:
25# KB Snatches (no rest between sets)
x20/side,
x15/side,
x10/side,
x5/side,
Total: 100 KB Snatches in 4:14;
Great cardio workout, but starting to feel it everywhere. Now THAT’s gonna hurt….
Kettlebell “Bottoms Up” Presses
May 22, 2011 at 8:24 pm (Workout)
Tags: 1000m Row, KB Bottoms Up Press
I’ve been reading a book that my brother left for me last week, “Russian Kettlebell Challenge”, and it contains some variations on some basic KB exercises I’ve been doing over the past year. After playing around with some side presses and bent presses throughout the week, I decided to give the “bottoms up” press a try (A shoulder press balancing the KB upside down). Even using a lighter KB, holding it upside down by the handle is a tough one, so I stuck with sets of 5 because my left hand was having a much tougher time than my right.
25#KB “Bottoms Up” Press x 5/side x 5
1000m Row 4:50
Last night I attempted a couple of Muscle-Ups on the rings, but couldn’t get past the sticking point. However, I was happy with how strong the pullups felt in the “false grip” position. I haven’t been using that grip much.
Kettlebell High Pulls
May 20, 2011 at 9:42 pm (Workout)
Tags: KB High Pulls
Shoulder warmups with KB tight circles around head.
25# KB High Pulls x 10/side
5 sets
Total: 100 KB High Pulls
Kettlebell Overhead Squat Practice
May 18, 2011 at 10:10 pm (Workout)
Tags: KB OHS
I’m trying to work up to KB Sotts presses, but need to work on my flexibility yet, so worked as far down as I could on KB 1-handed Overhead Squats. My left side is less flexible than my right, so my depth was pretty pathetic on the right. managed a few successfully on the left. Rather than just twist my trunk as I descended, I tried to stay facing forward as if I was doing a barbell overhead squat.
Tried 2-3 reps at a time with a #25 KB, rested a bit then tried again. Did this for about 45 minutes. Much more taxing than I’d expected for a low rep “skills practice”.
Kettlebells Snatches and Swings
May 15, 2011 at 10:04 pm (Workout)
Tags: KB Snatches, KB Swings
25#KB 1-handed swing x 10/side;
25#KB 1-handed snatch x 10/side;
25#KB 1-handed snatch x 10/side;
Miscellaneous practice and demonstration
May 13, 2011 at 10:01 pm (Workout)
My brother was passing through Cincinnati and stopped for the night, so we spent a bit of time with kettlebells, rope pulls, bar pullups, ring pullups, and even some barbell work. While it wasn’t a “workout” per se, I definitely felt it.
Fun time… I wished we lived closer together!!
Quest for Fitness 