December 22, 2011 at 3:31 pm (Workout)
Tags: KB High Pulls, KB Snatches, KB Swings
Today’s exercise was a good way to break up the monotony of creating technical manuals at work.
Movements:
20# KB Front Squat x 5 reps/side
35# KB Complex x 5 sets (Total 150 reps)
The sets weren’t done all at once, but 1 or 2 at a time as I was putting together binders and running copies from the copier.
July 11, 2011 at 12:43 pm (Cycling, Workout)
Tags: Cycling Hill Climbs, KB Complex, kb front squat, KB High Pulls, KB Snatches, KB Swings
Warmup:
Hurdler stretches, KB Windmills, Potato Squats
Lunch Time Workout:
10 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
35# KB Complex (Swing, High Pull, Snatch, & Front Squat) x 5 reps/side x 4 sets;
Total: 120 reps in 10 minutes.
The complex was one continuous rep of a swing, HP, Snatch, with the KB lowered to the rack position, then a Front Squat. It took me a lot of concentration to remember what movement I was doing next and what rep I was on. The high pull and the 35# KB really taxed my grip by the end of the 10 minutes, especially with my left hand. My forearms are mush right now as a I cool down from the workout.
Evening Workout:
5.5 mile cycling Hill climb workout. Compounded by the extreme heat advisory. Quite hot and misery inducing.
June 30, 2011 at 1:04 pm (Workout)
Tags: KB High Pulls
Lunch Time Workout:
35# KB 1-Handed High Pull x 10 reps/side x 3 sets;
Total: 60 reps
I had a difficult time with my left side stabilizing the kettlebell at the top of the pull as I “leaned into it”. In fact, at the end of the third set, my left hand was loosing the grip on the bell because my “pull placement” was so erratic. The right side was pretty consistent and strong throughout though.
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
April 27, 2011 at 9:19 pm (Workout)
Tags: KB High Pulls, KB Snatches, KTE
I’ve not been logging workouts for the past few months, and the workouts have been very inconsistent…. mostly just some minor strength work or Kettlebell armbars and Turkish Getups and pullups. Too many excuses (new job and strained feet) and not enough action… time to get cracking again cause blogging helps hold me accountable.
Workout:
Pullup on gymnastic rings and 5 “Knees to Elbows”
25# Kettlebell 1-arm High Pull x 10 per arm
25# Kettlebell 1-arm Snatch x 10 per arm
60 second rest
25 # KB 1-arm snatch x 10 per arm
Pullup on gymnastic rings and 5 “Knees to Elbows”
Not a very exhaustive workout, but gotta start rebuilding the cardio conditioning.
November 15, 2010 at 10:36 pm (Workout)
Tags: 1K Row, KB High Pulls, KB Snatches, Kettlebell halo
KB Halo 35# x 5/direction
.
KB High Pulls 35# x 10/side
.
KB Snatches 35# x 10/side
.
KB Snatches 35# x 15/side
.
1K Row, 4:11
November 1, 2010 at 8:24 pm (Workout)
Tags: KB High Pulls, KB Snatches, Kettlebell halo, kettlebell swings
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
October 27, 2010 at 8:15 pm (Workout)
Tags: kb front squat, KB High Pulls, KB Press, KB Snatches, KB Swings, Kettlebell halo
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.
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.
Quest for Fitness 