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