Kettlebell Snatches and Barbell Squats


  • One-Arm Kettlebell Snatch:
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • Alternating hands every 5 reps for 5 minutes; 160 reps total
  • Other Cardio:
    • 0:14:00 || The Gods Hate Me! (+27 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 65 lb x 5 reps (+36 pts)
    • 120 lb x 25 reps (+72 pts)
    • Widowmaker challenge
  • Walked up the stairs (in lieu of the elevator):
    • 5 floors (+10 pts)

Mon 3/26 A Day at the Gym


walking 3.8 km

25# Kettlebell Windmill x 3/side
Overhead Squats, 20kg,  x 5
Row, 500 meters
Tabata Interval, 25# Kettlebell Snatch, 4 minutes, 8 intervals
25# Kettlebell Armbar x 3/side
1/2 KB Turkish Getup x 5/side
Overhead Squat, 30kg, x 5
Overhead Squat, 60kg x 5

That brings the walking total to at least: 51.1km/31.8 miles

Sun/Mon: 4.6km
Tues: 8.8km
Wed: 3.8km
Thu: 3.8km
Fri: 8.8km
Sat: 11.5km
Sun: 6.0km
Mon 3.8km

 

Monday March 12th Kettlebell Snatches


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 Feb 27 Tabata Snatches


Lunchtime wakeup:

warmup: KB Windmills, shoulder presses, squats

Tabata Intervals (20 seconds work, 10 seconds rest x 8 intervals… 4 minutes total)

25# KB Snatches

Total: 80 Snatches

Kept work consistent and not sprint-like…. approx 10 reps per interval.  Definitely feel it already!

Mon Feb 13 Tabata Kettlebell Snatches


Warmup:  35# KB Front Squat x 5/side; 25# KB Snatch x 5/side

Tabata Interval: (20sec work, 10 sec rest x 8 intervals)

25# KB Snatch alternating hands after each interval.

10, 10, 10, 9, 11, 10, 10, 11

Executed at 60-70% effort.  Was winded when I got done, but not wiped out like I would at a “full out” Tabata.  Haven’t done snatches in a few weeks, so didn’t want to overdo it.

Total Snatches: 81 reps

Felt good to get moving after my time off my back strain and “getting out of the habit”.

Thursday Jan 26 Kettlebell Deadlifts


I dont often try kettlebell deadlifts, as I normally do the barbell version.  Tried the single leg version first with a 50# KB in one hand and a 62# KB in the other.  Didn’t fair so well.  Need to look at the proper technique more.  Instead, tried standard two legged two KB deadlift and did something that tweaked my lower back, so my form was definitely off.

KB DL 62#/50# x 5 x 2

35# KB Snatch x 5/side

Stopped because of the back pain.

Monday Jan 23 Lunchtime Wakeup


Lunchtime 10 Minute Wakeup:

50# KB Front Squat

20# KB Windmill x 3/side

50# KB 1-handed swing x 5/side x 2 sets

50# KB Snatch x 5/side x 2 sets

Wed Jan 18 Lunchtime Wakeup


Very tight back from standing in class the past few days, so just wanted to loosen up.

Lunchtime:

50# KB Goblet Squats x 5

50# KB Snatch x 5/side

Thursday Dec 22 KB Swing, High Pull, and Snatch


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)

  • Left Hand KB Swing x 5, KB High Pull x 5, KB Snatch x 5
  • Right Hand KB Swing x 5, KB High Pull x 5, KB Snatch x 5

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.

 

Wed Dec 14 Kettlebell Snatches


Lunchtime:

30 second Grok Squat

ATG Squats (Bodyweight) x 5

35# KB Windmills x 2/side

5 Minute Timer: 35# KB Snatch x 5/side x 17 (85 reps)

I’d done 130 reps with 25# Sunday evening.  It was surprising how many fewer I did with 35#.  I took fewer/shorter breaks than Sunday, but my cadence was much slower with a very brief pause at the top.

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