April 24th 2008

It's been a while since I've posted although I've continued my workout schedule.
There are days that I back off and listen to my body but overall an entire week's workout is completed within that week. One challenge has been balancing my own workouts and "easy" days with teaching the Kettlebell class at the YMCA and demonstrating. I've got to be careful not to over exert myself on Kettlbell class days so that I fully recover for my own workouts on the following days.

Today's workout followed my Kettlebell class and is a make-up for missing yesterday's (Wed) medium-day workout.

Enter the Kettlebell workbook page 31

Cleans and Military Press(es)
3-rungs x 5 ladders with
a 70lb kettlebell

Note: On April 7th I moved up to a 70lb Kettlebell for cleans, presses,
snatches and swings. I have to cheat a little on most 1-arm presses, but I feel
it's a necessary compromise since my goal is to develop and increase confidence
by using heavier weights than I will be using at the RKC course. This week I've
moved up to performing 5 three-rung ladders with the 70lb bell! I hope to
be at 5 x five-rung ladders by June.

Active rest = slingshots with 52lb then 70lb KB.

• 1 st ladder:
  Work Time: 1:30, Max Heart Rate: 134, Recovered Heart Rate: 120
• 2nd ladder:
  Work Time: 1:14, Max Heart Rate: 128, Recovered Heart Rate: 116
• 3rd ladder:
  Work Time: 1:18, Max Heart Rate: 149 , Recovered Heart Rate: 128
• 4th ladder:
  Work Time: 1:00, Max Heart Rate: 159, Recovered Heart Rate: 106
• 5th ladder:
  Work Time: 1:10, Max Heart Rate: 164, Recovered Heart Rate: ---

High Pull(s) & Snatch(es)
Note: the standard ETK
workout calls for swings as the cardio portion of the workout. Here I'm
replacing swings with heavy snatches to help prepare myself mentally for the
snatch test at the RKC course. This is still a excellent cardio workout and
strength workout for the hamstrings. Overtime my goal is to decrease rest
periods while increasing rungs and ladders to 5x5.

3-rungs x 5 ladders with a 70lb kettlebell
example:
1 high pull > 1 snatch (ea. arm) > 2 high pulls > 2 snatches (ea. arm)
> 3 ea. arm
Rest until my heart rate drops below 130 bpm

Active
rest = walking & slow breathing

• 1st ladder: MHR=166, Time=1:23, Rest=3:16
• 2nd ladder: MHR=169, Time=1:34, Rest=3:16
• 3rd ladder: MHR=172, Time=1:34, Rest=3:16
• 4th ladder: MHR=171, Time=1:34, Rest=3:16
• 5th ladder: MHR=175, Time=1:38, Rest=3:16

Felt like being in a fight. My heart rate was very high yet I had to
maintain concentration on technique. Very difficult, yet very fun.

4/4/08

FRIDAY
Enter the Kettlebell "Heavy Day"

Halos: 10 each direction with 35lb KB
Turkish Getups: 1 each side with 54lb KB

Clean & Press & Pull Ladders
5 ladders x 5 rungs with 62lb KB
Total = 150 Presses & 150 rows or 75 per arm
1 ladder = 15 presses & rows per arm
Wore my heart rate monitor, start the next ladder when my H.R. falls to 120 bpm

• 1st ladder: 2-minutes 43 seconds H.R.= 159 bpm
• 2nd ladder: 2-minutes 10 seconds H.R. = 165 bpm
• 3rd ladder: 2-minutes 21 seconds H.R. = 168 bpm
• 4th ladder: 2-minutes 33 seconds H.R. = 172 bpm
• 5th ladder: 1-minute 55 seconds H.R. = 175 bpm highest heart rate today

My Maximum Heart Rate = 220-age = 184
My Target Heart Rate for exercise is 90% of 184 = 165.6
My Max Heart Rate during clean & presses = 175bpm = 95% of my Max HR

Swings
5 minutes (45 seconds work > 5 seconds rest > repeat)
Total: 180 swings with 54lb KB

Double Kettlebell Drills w/ two 54lb KBs
Dbl Clean > Dbl overhead press & hold > Dbl Rack > Farmer's Carry
Dbl Cleans x 5
Dbl Clean & press
Dbl Deadlift
Pushup > Renegade Rows > L-Sit > Repeat

Cool Down & Abs (54 lb KB)
Slings Shots
Figure 8s
Figure 8 w/hold
Power Breathing Crunches
1 Windmill each side

4/3/08

9:00 AM - Allison's Trainees cancelled today

9:30 AM - KB workout with Kristen & Megan

• Turkish Get Ups & Cleans
• Go Fit Circuit x1
• Tabatas: Swings > Renegade Rows

10:10 AM KB with Allison & 4 Others

• Halos x 10
• Swing > Catch > Squat x 10
• TGU's 5 -minutes
• Tactical Lunges 5x ea. leg
• Cleans & 2-Handed Cleans
  
  Circuit
• Two Ladders x Three-Rungs of KB Combinations
  Clean & Press(es) > Rack > Front Squat(s) > Switch arms
• Active Rest Bewteen Ladders = 30 seconds of Figure-8 and Slingshots
  
  TABATA'S
• 20 seconds of swings > 10 sec. rest > 20-seconds of rows > REPEAT FOR 6 MINUTES
  
  CHALLENGE
• Balancing on upside down KB using core strength
  
  COOL DOWN
• Windmills 1 each side

4/2/08

7:30 AM
Enter the Kettlebell "Medium Day"

Turkish Getups (62lb KB)
3 each side

Clean & Press / Row Ladders (62lb KB)
5 ladders x 4 rungs = 50 presses & 50 rows per arm
Total = 100 presses & 100 rows

• 1st Ladder: 5 minutes (very slow pace)
• 2nd Ladder: 2 min 37 seconds
• 3rd Ladder: 2 minutes 4 seconds
• 4th Ladder: Forgot to start timer
• 5th Ladder: 1 minute 30 seconds (Very Fast!!!)

Swings (62lb KB)
Roll the Dice = 8 = 8 minutes of swings
50 swings > 20 seconds rest > repeat for 8 minutes
Total = 261 Swings

Figure-8s (62lb KB)
5 sets of 10 reps

Crunches with power breathing
10 sets of 5 reps (Ouch!)

4/1/08

9:00 AM
Workout with Allison
Various drills from the Go Fit Kettlebell Circuit with 45lb KB

10:10 AM
Lead group KB class for women

Techniques covered:

• Turkish Getup
• 2 - handed swings
• 1 hand swings
• 5-minutes of getups
• 5 minutes of swings (25 reps > 10 sec rest)
• Box Squats
• 1 leg deadlift
• Good Morning Lifts
• Suitcase Deadlifts
• Slingshots
• Tactical Lunges
• Cleans (two-handed)
• Clean & Presses
• 1 circuit of "Go Fit" omitting snatches
• Rolling Squats
• Box Squats
• Windmills

03/31/08

9pm
Enter the Kettlebell "Light Day"

Warm-up
Halos

Clean & Press Ladders (62lb KB) 5 ladders w/ 5 rungs
75 presses & 75 rows per arm = 150 presses & 150 rows

Snatches (62lb KB) with 20lb weight vest
40 reps per arm = 80 snatches total

Roll the Dice = 7.
10 snatches per arm > rest for 1 minute > repeat for the duration of
7 minutes.
completed 80 reps in 6:50

Crunches with Power Breathing

7 sets of 5 reps

Weigh-In
161.3 lbs

3/3/08

I took last week off due to a bad cold. The time off gave my blistered hands a week off to heal.

Today was a light day meaning plenty of rest between sets.
I felt weaker than normal probably due to recovering from my cold.

Warm-up

• Figure-8 with a hold: 30 reps, 35lb kb
• Turkish Getups: 4 reps ea. side, 50lb kb

Strength

• Clean & Press: 5 ladders, 4 rungs, 62lb kb = 30 reps total per arm
• Pulls: 5 ladders, 4 rungs, 62lb kb = 30 reps total per arm
  Alternating one set of high pulls with bent rows

Conditioning

• Snatches: 10 minutes, 10 reps per arm, up to 60 seconds rest, repeat
  Finished at 10 minutes 04 seconds with 100 reps total

Cool Down

• Tactical Lunges: 3 sets of 6 per leg: 62lb KB
• Half-Getups: 12 per side: 35lb KB
• Overhead Situps: 12 reps: 35lb KB
• Windmills: 6 reps per side: 35lb KB

Notes:
My calluses were beginning to tear during snatches so I put on gloves. I cant seem to adjust my grip on my left hand to reduce friction during snatches.

2/23/08: Heavy Day

Feel like I am fighting a bit of a cold or something. Took plenty of vitamin C today.

Warmup w/35lb KB

• 3 Turkish Getups ea. side
• 10 slingshots ea. direction
• 10 figure 8 slingshots with a hold

Enter The Kettlebell Heavy Day Routine w/ 62lb KB

• 5 ladders of 5 rungs ea. = 75 presses ea. arm = total 150 Presses
  Note: I skipped the rows today since I was pressed for time.
  Today was the first time I did 5 rung ladders with a 62lb KB. I felt stronger than I expected.
• 4 minutes of swings: 25 swings minimum with 5 seconds rest maximum
  25/25/25/100: total = 175 swings
  Note: First time I ever did 100 consecutive swings and with a 62 lb kb. It wasn't nearly as bad as I thought it could be, tough but not too tough.

Cool Down

• Getup Situps w/35lb KB (a.k.a. 1/2 Turkish Getups): 5 ea. side
• 10 Figure 8 Slingshots w/ hold
• 10 Ab wheels from standing position

Notes:

• Although I feel a little under the weather todays workout went great and I felt very strong both during and after the workout.
• I am still taping my right hand, using "Tough Skin" to coat the blister on my palm and wearing lifting gloves until my torn palm heals.

02/22/08

Yesterday, I took my variety day off. Today, none of my KB partners showed up (again). I will save my Heavy Day workout for tomorrow and I'm considering holding off on the presses until my palm blisters heal. Today I wanted to make up for missing yesterday and take it easy because my hands are still healing, so I intentionally selected leg and core exercises while avoiding overhead pressing that would aggravate my torn up palms.

WEIGHT VEST
The following exercises were performed while wearing a 20lb weighted vest.

ABS w/35lb Kettlebell & weigthed vest

• Around the waist slingshots
• Figure 8 slingshots
• Around the legs slingshots
• Figure 8 slingshots with a hold

LEGS: I Alternated sets of quad and hamstring exercises.
10 sets of at least 10 reps. Each time I returned to the same muscle group I varied the
exercise, I listed the performed variations below:

Quad Exercises with weigthed vest: Performed 10 sets moving randomly between the following

• 10 Double Suitcase Deadlifts with single 45lb KB in ea. hand
• 10 Double Suitcase Deadlifts with two KBs in ea. hand (45lb & 20lb
  kbs)
• 10 Double Suitcase Deadlifts with two KBs in ea. hand (45lb & 35lb
  kbs)
• 10 Tactical Lunges using one 50lb KB

Hamstring Exercises: performed 10 sets moving randomly between the
following

• 50 Swings (50lb KB)
• 10 Double Swings (2 45lb KBs)
• 50 Alternating Swings (50lb KB)
• 10 Single Leg Squats a.k.a. "Pistols"

More abdominal exercises: minimum of 10-15 reps ea.

• Center pushups balancing on upside down 35lb KB
• Side crunch to overhead press with 35lb KBs
• 50 yd. Bear walking with 45lb KBs
• Overhead pulling situps with 35lb KB
• Slow Twisting situps with 35lb KB
• 15 reps of Ab Wheel from standing position
• Situps with 35lb KB

2/20/08

My hands are still torn up today. I taped them and wore lifting gloves.
3 workout partners did not show up today due to sub-zero weather. The combination of sore hands and no partners made today tough, but I at least completed the prescribed Enter the Kettlebell workout. It's probably a good thing to let my torn hands rest a bit.


TKD Warmup (35lb KB )

• 20 Slingshots
• 20 figure-8 slingshots
• 30 swings
• 20 tactical lunges

ENTER THE KETTLEBELL WORKOUT (62lb KB)

• 5 ladders x 4 rungs of Clean & Press AND high pulls = 100 C&P & 100 pulls
  Note: One more rep was added to each ladder today. The 4th rep of each ladder was particularly tough to press. I took lots of rest between ladders (4-5 minutes) and was able to complete all reps.
  
• 8 minutes of Swings / 250 reps

2/18/08

5:45am
Taekwondo warmup:
Swings, cleans, and walking lunges

Taekwondo cooldown
20 sec. renegade rows alternating with 20 sec. swings
walking presses

8:30 AM
Slingshots with hold
Go Fit Circuit 1
Go Fit Circuit 2

"Enter The Kettlebell" Light Day
Snatches: 40lb KB 5 minutes 20/20, 15/15, 12/12
Clean & Press: 5 3rung ladders with 62lb KB

Slingshots with a hold 35lb KB
Janda situps with bungie cord
Ab wheel from standing position
Ab wheel from kneeling position
Oblique crunch to punch with 35lb KB

Hands got really torn up today during snatches. I was overgripping on the drop phase. I taped up my hands and continued with clean & presses... I quickly learned how to adjust my drip on the drop phase so that or no pressure was exerted against the pads of my knuckles or palms of my hands. I probably would not have learned this technique if my hands had not been so painfully blistered. Now I have all week to heal before I need to perform the snatches again so I'm confident I'll be ready to for more snatches in 7 days with even better technique.