At the end of October I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.
It is - http://www.personaltrainingmanager.com/sc.aspAccording to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."
As of today I completed 3,788 snatches in the month of December and feel great. My snatch total is 12,391. I believe that alternating light (16kg) and heavier (24kg, 28kg or 32kg) snatches allows me train both strength-endurance and strength while not over doing it poundage wise and getting injured. I am also trying to make sure I am ready for the RKC in April 2009.
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
Wednesday, December 31, 2008
EDT...
My training look like this today:
PR One - 10 Minutes
Chin Ups - 50 reps
Swiss Ball Incline Press - 32kg bells -50 reps
2 Minute Rest
PR Two -5 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps
I finished with:
Framers Walks - 40kg bells - 4 reps of 150ft each
PR One - 10 Minutes
Chin Ups - 50 reps
Swiss Ball Incline Press - 32kg bells -50 reps
2 Minute Rest
PR Two -5 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps
I finished with:
Framers Walks - 40kg bells - 4 reps of 150ft each
Tuesday, December 30, 2008
"Metabolic 150" & Snatches...
I decided to do 1/2 of the metabolic 300 and finish with snatches.
The first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 163lbs.
Round 1:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps
3 minute rest
Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups
3 minute rest
Round 3:
10 Double KB Cleans
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys
I finished with:
Snatches - 16kg bell - 6 sets of 50 continuous switching hands every 5 reps - 300 reps
The first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 163lbs.
Round 1:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps
3 minute rest
Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups
3 minute rest
Round 3:
10 Double KB Cleans
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys
I finished with:
Snatches - 16kg bell - 6 sets of 50 continuous switching hands every 5 reps - 300 reps
Monday, December 29, 2008
Lance Armstrong's Comeback Workout!
"Bicycling legend Lance Armstrong during workout in his home gym as he prepares to resume career."Lance, engage your lats, pull your shoulders down, compress your abs! See the neck strain? There should be none. See how the lats are long and loose, and shoulders raised? They should be pulled down into his pockets. See the slight backward lean? Stay tight in the midsection, brace for a punch to the gut...
I wonder how many of his TDF competitors will follow suit and join the HardStyle revolution...
Special thanks to Nikki Shlosser, RKC's blog - http://trainhardstyle.blogspot.com
"300" ....
I did 300 reps today in snatches, swings and overhead lunges. I have not done swings and overhead lunges in a while.
My training looked like this:
Snatch - 16kg bell - 20 sets of 8 - 160 reps
Overhead Lunges - 16kg bell - 20 reps each side - 40 reps
My training looked like this:
Snatch - 16kg bell - 20 sets of 8 - 160 reps
- I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 10 minutes MV02 style.
Overhead Lunges - 16kg bell - 20 reps each side - 40 reps
Sunday, December 28, 2008
Core & Snatches....
I wanted to concentrate on core work today while mixing in my snatches.
My training looked like this:
Hanging Pike - 15 reps
Spiderman Plank - 15 reps
Gladiator - 16kg bell - 3 sets of 30 seconds on each side
Figure 8/Hold - 16kg bell - 30 reps
Slingshot - 16kg bell - 30 reps
I finished with:
Snatch - 16kg bell - 100 reps
My training looked like this:
Hanging Pike - 15 reps
Spiderman Plank - 15 reps
Gladiator - 16kg bell - 3 sets of 30 seconds on each side
Figure 8/Hold - 16kg bell - 30 reps
Slingshot - 16kg bell - 30 reps
I finished with:
Snatch - 16kg bell - 100 reps
Saturday, December 27, 2008
Snatch/Swiss Ball Incline Press Ladders...
Today I did ladders with the 24kg bell on the Snatch and Swiss Ball Incline Press. I did 4 ladders with 5 rungs on each ladder.
The 4 ladders looked like this:
Snatch - L & R then Incline Press
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 4 times.
There were 15 reps each ladder for a total of:
60 Snatch reps left
60 Snatch reps right
120 total Snatch reps
60 total Swiss Ball Incline Presses
I finished with:
Shrugs - 40kg bells - 50 reps
The 4 ladders looked like this:
Snatch - L & R then Incline Press
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 4 times.
There were 15 reps each ladder for a total of:
60 Snatch reps left
60 Snatch reps right
120 total Snatch reps
60 total Swiss Ball Incline Presses
I finished with:
Shrugs - 40kg bells - 50 reps
Friday, December 26, 2008
EDT...
My training look like this today:
PR One - 10 Minutes:
Snatches - 24kg bell - 50 reps
Goblet Squat - 24kg bell - 50 reps
3 Minute Rest
PR Two - 5 Minutes:
Neutral Pull Ups - 40 reps
Dips - 40 reps
PR One - 10 Minutes:
Snatches - 24kg bell - 50 reps
Goblet Squat - 24kg bell - 50 reps
3 Minute Rest
PR Two - 5 Minutes:
Neutral Pull Ups - 40 reps
Dips - 40 reps
Thursday, December 25, 2008
Wednesday, December 24, 2008
Tuesday, December 23, 2008
Triples...
My training looked like this today:
Smith Machine Incline Press - 40kg bells - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
I finished with:
Snatches - 24kg bell - 100 reps
Smith Machine Incline Press - 40kg bells - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
I finished with:
Snatches - 24kg bell - 100 reps
Triples...
My training looked like this today:
Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
Goblet Squat - 32kg bell - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 per arm -9 reps per arm
One Arm Row - 40kg bell - 3x3 per arm - 9 reps per arm
Sumo Squat - 48kg bell - 3x3 - 9 reps
Crush Curl - 32kg bell - 3x3 - 9 reps
OH Squat - 24kg bell - 3x3 per arm - 9 reps per arm
Shrugs - 40kg bells - 3x3 - 9 reps
I finished with:
Farmers Walks - 32kg bells - 6 reps @ 150 ft each
Snatches - 24kg bell - 50 reps
Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
Goblet Squat - 32kg bell - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 per arm -9 reps per arm
One Arm Row - 40kg bell - 3x3 per arm - 9 reps per arm
Sumo Squat - 48kg bell - 3x3 - 9 reps
Crush Curl - 32kg bell - 3x3 - 9 reps
OH Squat - 24kg bell - 3x3 per arm - 9 reps per arm
Shrugs - 40kg bells - 3x3 - 9 reps
I finished with:
Farmers Walks - 32kg bells - 6 reps @ 150 ft each
Snatches - 24kg bell - 50 reps
Monday, December 22, 2008
Snatches...
I kept it pretty simple today after about 20 inches of snow on the ground in 2 days and shoveling - more snatches.
Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 150 reps
Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 150 reps
Sunday, December 21, 2008
Strength....
I took the day off from snatches and focused on strength.
My training looked like this:
Incline Press - 32kg bells - 30 reps
One Arm Row - 32kg bell - 30 reps per arm
Sumo Squat - 32kg bell - 30 reps
Iron Cross - 20kg bells - 30 reps
Shrugs - 40kg bells -30 reps
Bottoms Up/Hammer Curls - 20kg bells - 30 reps per arm
I finished with:
Farmers Walks - 40kg bells - 4 reps of 150ft each
My training looked like this:
Incline Press - 32kg bells - 30 reps
One Arm Row - 32kg bell - 30 reps per arm
Sumo Squat - 32kg bell - 30 reps
Iron Cross - 20kg bells - 30 reps
Shrugs - 40kg bells -30 reps
Bottoms Up/Hammer Curls - 20kg bells - 30 reps per arm
I finished with:
Farmers Walks - 40kg bells - 4 reps of 150ft each
Saturday, December 20, 2008
Friday, December 19, 2008
C & P/Snatch/Dip Ladders...
Today I did ladders with the 24kg bell on the C & P, snatches and Dips. I did 3 ladders with 5 rungs on each ladder.
The 3 ladders looked like this:
C & P - L & R then Snatch then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 3 times.
There were 15 reps each ladder for a total of:
45 C & P reps left
45 C & P reps right
90 total C & P reps4
45 Snatch reps left
45 Snatch reps right
90 total Snatch reps
45 total Dips
I finished with 50 Push Ups
The 3 ladders looked like this:
C & P - L & R then Snatch then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 3 times.
There were 15 reps each ladder for a total of:
45 C & P reps left
45 C & P reps right
90 total C & P reps4
45 Snatch reps left
45 Snatch reps right
90 total Snatch reps
45 total Dips
I finished with 50 Push Ups
Thursday, December 18, 2008
"300" - Core & Snatches...
I wanted to concentrate on core work today while mixing in my snatches.
My training looked like this:
Windmill - 24kg bell - 30 reps
Figure 8/Hold - 24kg bell - 30 reps
Slingshot - 24kg bell - 30 reps
Hanging Leg Raise - 30 reps
H2H Clean - 16kg bell - 30 reps
I finished with:
Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 100 reps
My training looked like this:
Windmill - 24kg bell - 30 reps
Figure 8/Hold - 24kg bell - 30 reps
Slingshot - 24kg bell - 30 reps
Hanging Leg Raise - 30 reps
H2H Clean - 16kg bell - 30 reps
I finished with:
Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 100 reps
Wednesday, December 17, 2008
Tuesday, December 16, 2008
"300"...
My training looked liek this today:
Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 100 reps
Chin Ups - 50 reps
Push Ups - 50 reps
Dips - 50 reps
Snatch - 24kg bell - 50 reps
Snatch - 16kg bell - 100 reps
Chin Ups - 50 reps
Push Ups - 50 reps
Dips - 50 reps
Monday, December 15, 2008
Sunday, December 14, 2008
Triples & Snatches...
My training looked like this today:
KB Incline Press - 40kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
C & P - 32kg bell - 3x3 each arm - 9 reps each arm
Snatch - 32kg bell - 3x3 each arm - 9 reps each arm
I finished with:
Snatches - 24kg bell - 100 reps
I also pressed the 40kg bell!
KB Incline Press - 40kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
C & P - 32kg bell - 3x3 each arm - 9 reps each arm
Snatch - 32kg bell - 3x3 each arm - 9 reps each arm
I finished with:
Snatches - 24kg bell - 100 reps
I also pressed the 40kg bell!
Saturday, December 13, 2008
Extreme KB Cardio Workout & Snatches...
I wanted to ease off a bit today and use a lighter bell than I have been so I did the first 2 rounds of the Extreme KB Cardio Workout with the 16kg bell. There were 260 total reps.
My training looked like this:
I finished with:
Snatches - 16kg bell - 150 reps
l
My training looked like this:
- The Manmaker - 100 reps
- Upper Body Blast - 160
I finished with:
Snatches - 16kg bell - 150 reps
l
Friday, December 12, 2008
C & P/Snatch/Push Up Ladders..
Today I did ladders with the 24kg bell on the C & P, snatches and push Ups. I did 3 ladders with 5 rungs on each ladder.
The 3 ladders looked like this:
C & P - L & R then Snatch then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 3 times.
There were 15 reps each ladder for a total of
45 C & P reps left
45 C & P reps right
90 total C & P reps
45 Snatch reps left
45 Snatch reps right
90 total Snatch reps
45 total push ups
I finished with:
Snatch - 16kg bell - 100 reps
The 3 ladders looked like this:
C & P - L & R then Snatch then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 3 times.
There were 15 reps each ladder for a total of
45 C & P reps left
45 C & P reps right
90 total C & P reps
45 Snatch reps left
45 Snatch reps right
90 total Snatch reps
45 total push ups
I finished with:
Snatch - 16kg bell - 100 reps
Thursday, December 11, 2008
Misc...
After my 300 snatches last night I was tried this morning so I took it easy and did not do any snatches. Just a light and quick workout.
My training looked like this:
Chin Ups -20 reps
Dips - 20 Reps
Smith Machine Incline Presses - 185lbs - 20 reps
Windmills - 16kg bell - 20 reps each side
My training looked like this:
Chin Ups -20 reps
Dips - 20 Reps
Smith Machine Incline Presses - 185lbs - 20 reps
Windmills - 16kg bell - 20 reps each side
Wednesday, December 10, 2008
Snatches...
I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 25 sets of 8 in 12 minutes and 15 seconds.
I finished with 100 snatches with the 24kg bell.
Snatch - 16kg bell - 25 sets of 8 - 200 reps
Snatch - 24kg bell - 10 sets of 10 - 100 reps
I finished with 100 snatches with the 24kg bell.
Snatch - 16kg bell - 25 sets of 8 - 200 reps
Snatch - 24kg bell - 10 sets of 10 - 100 reps
Tuesday, December 9, 2008
"Providence" & Snatches...
I did AOS "Providence" this morning with the 24kg bell for the first time. I did about a minute per exercises and tried to keep my rest at about 30 seconds. It was a pretty big jump to go from the 16kg bell to the 20kg bell for the whole workout.
I finished with 200 snatches with the 16kg bell.
I finished with 200 snatches with the 16kg bell.
Monday, December 8, 2008
Clean & Press/ Snatches - "300"...
My training looked like this today:
Clean & Press (bell to floor on each rep)- 24kg bell - 10 sets of 5 each side - 100 reps
Snatch - 16kg bell - 10 sets of 10 each side - 200 reps
Clean & Press (bell to floor on each rep)- 24kg bell - 10 sets of 5 each side - 100 reps
Snatch - 16kg bell - 10 sets of 10 each side - 200 reps
Sunday, December 7, 2008
Triples & Snatches...
My training looked like this today:
Kettlebell Incline Press - 40kg bells - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
I finished with:
Snatches - 24kg bell - 100 reps
Kettlebell Incline Press - 40kg bells - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
I finished with:
Snatches - 24kg bell - 100 reps
Saturday, December 6, 2008
Back At It...
Snatch & Dips Ladders....
After taking 3 days off I am back at training. Today I did snatch and dip ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.
The 8 ladders looked like this:
Snatch - L & R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 8 times.
There were 15 reps each ladder for a total of:
120 Snatch reps left
120 Snatch reps right
240 total snatch reps
120 total Dips
I finished with:
Farmers Walks - 40kg bells - 6 reps @ 150 feet each
After taking 3 days off I am back at training. Today I did snatch and dip ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.
The 8 ladders looked like this:
Snatch - L & R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 8 times.
There were 15 reps each ladder for a total of:
120 Snatch reps left
120 Snatch reps right
240 total snatch reps
120 total Dips
I finished with:
Farmers Walks - 40kg bells - 6 reps @ 150 feet each
Tuesday, December 2, 2008
Snatch & Push Up Ladders...
Today I did snatch and push up ladders with the 24kg bell . I did 10 ladders with 5 rungs on each ladder.
The 3 ladders looked like this:
Snatch - L & R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 10 times.
There were 15 reps each ladder for a total of:
150 Snatch reps left
150 Snatch reps right
300 total snatch reps
150 total Push Ups
The 3 ladders looked like this:
Snatch - L & R then Push Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 10 times.
There were 15 reps each ladder for a total of:
150 Snatch reps left
150 Snatch reps right
300 total snatch reps
150 total Push Ups
Monday, December 1, 2008
Snatches...
I kept it pretty simple today - more snatches.
Snatch - 24kg bell - 50 reps
Snatch - 20kg bell - 70 reps
Snatch - 16kg bell - 80 reps
200 total reps
After tomorrow's training I plan on taking 3 days off because I have to go to Omaha, Nebraska for work. I really need the time off. I will be back at in on Saturday.
Snatch - 24kg bell - 50 reps
Snatch - 20kg bell - 70 reps
Snatch - 16kg bell - 80 reps
200 total reps
After tomorrow's training I plan on taking 3 days off because I have to go to Omaha, Nebraska for work. I really need the time off. I will be back at in on Saturday.
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