Day Off..

I am taking today off from training. I plan in starting "Return of the Kettlebell" tomorrow.

Tabata Protocol - 16kg Thrusters...

How to: (borrowed from Sandy Sommer's Blog)
Pick your exercise and then work for twenty seconds and rest for ten seconds.

Repeat and rinse. For 4 minutes and that will be eight intervals. Sounds easy right? Let me know what you think.

I did thrusters with the 16kg bells and ended up getting 54 total in 4 minutes up from 43 last time.

I needed to rest for a few minutes before I finished with:

Explosive KB Crossover Push Ups - 10 reps each arm
Pull Ups - 20 reps

Great workout in about 7 - 8 total minutes.

Viking Warrior Conditioning - Vo2max - 15:15 - 30 sets of 8 & Viking Push Presses...

I went back to the 15:15 today as I have not done VWC in a week and backed off from 60 sets to 30 sets with the goal to do some push presses and front/side raise snatches at the end.

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 30 sets of 8 in 24 minutes and 45 seconds.

Snatch - 16kg bell - 50 sets of 8 - 240 reps

Then I did:

Viking Push Press - 16kg bell - 20 reps each arm
Front raise Snatch - 12kg bell - 10 reps each arm
Side Raise Snatch - 12kg bell - 10 reps each arm

I finished with:

Viking Push Press - 20kg bell - 10 reps each arm
Front raise Snatch - 16kg bell - 5 reps each arm
Side Raise Snatch - 16kg bell - 5 reps each arm

Escalating Density Training (EDT)...

I tried goblet squats with the bell handle in the bottom position this morning. I
find it easier on the wrists with a heavier bell and easier to get the forearms close to your body as you descend into the squat. Does anyone else do the goblet squat like this?

My training look like this today:

PR One - 10 Minutes:
Goblet Squats - 40 bell - 30 reps
Two Handed Swings - 40 bell - 30 reps

3 Minute Rest

PR Two - 5 Minutes
Incline KB Press - 32kg bells - 40 reps
One Arm Rows - 32kg bell - 20 reps each arm

Foam Roller & Stretching...

see above.

Squats...

In an effort to do more leg training - I just did squats today. First with my body weight on the bar - 165lbs and then I finished with overhead squats with a broomstick.

Squats - 165lbs - 10x5 - 50 reps
Overhead Squats - broomstick - 3x8 - 24 reps

Tabata Protocol - 16kg Thrusters...

How to: (borrowed from Sandy Sommer's Blog)
Pick your exercise and then work for twenty seconds and rest for ten seconds.

Repeat and rinse. For 4 minutes and that will be eight intervals. Sounds easy right? Let me know what you think.

I did thrusters with the 16kg bells and ended up getting 43 total in 4 minutes. Next time I will try to increase the reps in the same time until eventually I can not get any more reps in 4 minutes.

I needed to rest for a few minutes before I finished with 50 snatches with the 16kg bell.

Great workout in about 7 - 8 total minutes.

C & P/Pull Up Ladders & Push Ups...

Today I did ladders with the 24kg bell on the C & P and Pull Ups with the 24kg bell hung from my waist. I did 3 ladders with 5 rungs on each ladder. I also did 15 push ups at the end of each ladder.

The ladders looked like this:

C & P - L & R then Pull 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 total Pull Ups w/24kg bell

45 total Push Ups

I finished with:

Farmers Walk - 40kg bells - 4 reps of 150 feet each

Viking Warrior Conditioning - Vo2max - 60 Sets of 8...

This morning I added about 20% (10 reps up from 51) to my last workout with sets of 8to bring it to 60 in 29 minutes and 45 seconds with approximately 15 second rest between hand switch.

Snatch - 16kg bell - 60 sets of 8 - 480 reps

As of today I am at 31,885 total snatches in my quest toward 50,000. I am looking forward to completing the challenge sometime in October. You can check out the leader board at : http://www.personaltrainingmanager.com/sc.asp

Doubles - 5 Sets of 5...

I did some double kettlebell exercises today trying to got my whole body.

My training looked like this:

Double Military Press - 24kg bells - 5x5 - 25 reps
Double Snatch - 24kg bells - 5x5 - 25 reps
Double Floor Press - 24kg bells - 25 reps

I finished with:

Double Viking Push Press - 24kg bells - 5x5 - 25 reps

The above is done from a double snatch into the VPP.

Viking Push Presses....

I decided to see how many pull ups I could do at once before I started my training this morning. I got 25. They were pretty strict as I did not use momentum or kip at all and went very low. Good times!

Then I practiced some of the exercises from "Return of the Kettlebell"

My training looked like this:

Viking Push Press - 16kg bell - 25 reps each arm
Front raise Snatch - 12kg bell - 25 reps each arm
Side Raise Snatch - 12kg bell - 25 reps each arm

I finished with:

Double Viking Push Press - 16kg bells - 25 reps

Viking Warrior Conditioning - Vo2max - 51 Sets of 8...

I added one set to my 15:15 training today to go to 51 sets of 8. I was pressed for time. I am going to try to make it to 80 sets (for the third time!) in the next two weeks and then work on sets of 9 before I return to the 36:36.

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 51 sets of 8 in 25 minutes and 15 seconds.

Snatch - 16kg bell - 51 sets of 8 - 408 reps

C & P/Pull Up Ladders - Easy Day...

I backed off in intensity and volume today and took it easy. I plan on cycling my volume and intensity on my ladders going forward with one easy, one medium and one hard day each week.

Today I did ladders with the 2kg be4ll on the C & P and Snatch. I did 3 ladders with 3 rungs on each ladder.

The 3 ladders looked like this:
C & P - L & R Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 3 times.

There were 6 reps each ladder for a total of:
18 C & P reps left
18 C & P reps right
36 total C & P reps

36 total Pull Ups

Viking Warrior Conditioning - Vo2max - 20kg Bell - 20 Sets of 8...

I increased the intensity of my VWC by increasing the bell size from 16kg to 20kg on the 15:15. I plan on working the 15:15 for a while before I go back to the 36:36. The 20kg bell definitely made it alot more challenging.

I did timed snatches with the 20kg 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 9 minutes and 45 seconds.

Snatch - 20kg bell - 20 sets of 8 - 160 reps

Then I did some XVest Training:

Pullups - 40lb Xvest - 25 reps
Push Ups - 40lb Xvest - 25 reps

I finished with:

Medicine Ball Throws - 10lb ball - 40 reps
Double Snatches - 16kg bells - 40 reps
Swings - 24kg bell - 100 reps

VWC - Vo2max - 15:15 - 50 sets of 8...

I went back to the 15:15 today as I have not done VWC in a week because of my sore lower back. I did not want to jump right back into the 36:36. I felt great and ended up doing 50 sets while still feeling strong. I could have made 80 but wanted to build up and not push it too soon.

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 50 sets of 8 in 24 minutes and 45 seconds.

Snatch - 16kg bell - 50 sets of 8 - 400 reps

I finished with:

Swings - 24kg bell - 50 reps
Dips - Bodyweight - 50 reps

Swings & Snatches...

I got my new Russian red 24kg bell. Good times! I put it to use this morning with a quick swing and snatch workout.

My training looked like this today:

Snatches - 24kg bell - 50 reps
Two Handed Swings - 24kg bell - 150 reps

April 2009 RKC Video

Check out the vedeo from the April 2009 RKC. Here is the link to copy and paste:

http://www.dragondoor.com/wpkb45.html

Fabiana and I are in a few scenes. It was one of the hardest weekends of out lives. But worth every second! Enjoy!

C & P/Snatch Ladders & Push Ups

I went light today and kept my training short as I start to feel better from my lower back tightness. I used the foam roller in between ladders today.

Today I did ladders with the 20kg bell on the C & P and Snatch. I did 5 ladders with 3 rungs on each ladder.

The 3 ladders looked like this:
C & P - L & R then Snatch L & R
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 5 times.

There were 6 reps each ladder for a total of:

30 C & P reps left
30 C & P reps right
60 total C & P reps

60 total Snatch

I also did push ups - 5 sets of 10 - 50 reps

Day Off..

No training today. Rest.

Foam Roller & Streching...

My hip flexors have been very tight lately and I have seemed to tweak my lower back this week so I just stretched this morning and used the foam roller for a while. I may shut it down for a few days to let my body heal. Over-training anyone? I need to listen to my own advice.

Double Snatches & Core...

My training looked like this:

Double Snatches - 16kg bells - 50 reps
Hanging Leg Raises - 15 reps
Arm Behind Back Windmills - 16kg bell - 15 reps per arm
Spiderman Plank - 3 reps

30,000 Snatches...

Yesterday I crossed the 30,000 mark in total snatches. I am at 30,097. Check out the leader board at - http://www.personaltrainingmanager.com/sc.asp

50,000 - Here I come!

C & P/Pull Up Ladders...

Today I did ladders with the 24kg bell on the C & P and Pull Ups. I did 4 ladders with 5 rungs on each ladder.

The 4 ladders looked like this:

C & P - L & R then Snatch
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 C & P reps left
60 C & P reps right
120 total C & P reps

60 total Pull Ups

PR! - VWC - 36:36 - Vo2max - 21 Sets of 8...

Today I increased my volume again to 21 sets of 18 in the 36:36 protocol. This is a "PR" for me albeit a small one (from 20 sets to 21) but I will take whatever progress I can get even incremental at this point. The 15:15 protocol is like a walk in the park compared to the 36:36. My breathing is great...it is just the grip now. My forearms feel like they are going to pop.

I did timed snatches with the 16kg bell today. I did sets of 18 with each arm in 36 seconds with approximately 36 second rest between hand switch.

Snatch - 16kg bell - 21 sets of 18 - 378 reps

I also crossed the 30,000 mark today in total snatches. I am at 30,097. Check out the leader board at - http://www.personaltrainingmanager.com/sc.asp

C & P/Pull Up Ladders...

Today I did ladders with the 32kg bell on the C & P and pull ups. I did 3 ladders with 4 rungs on each ladder. I was pretty happy to get 60 C & P reps with the 32kg bell. I went up to 4 rungs with the 32kg bell. I am eventually aiming for 10 ladders of 5 rungs. 300 total reps!!! I have leaned out over the last month with all of my VWC and am at 157lbs. 32kg is 46% of my bodyweight. Good times!

The 3 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps

I did the above 3 times.

There were 10 reps each ladder for a total of:

30 C & P reps left
30 C & P reps right
60 total C & P reps

30 total Pull Ups

VWC - Submaximal Vo2max - 20 Sets of 9 & Shot Training...

Today I switched up my Vo2max training and added another rep to the 15:15 protocol to make it 9 every 15 seconds. This adds 12.5% more work in the same amount of time and takes me to 112.5% of Vo2max. I am going to still stick with the 36:36 but try to do the 15:15 with sets of 9 also once a week.

I did timed snatches with the 16kg bell today. I did sets of 9 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 9 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 20 sets of 9 - 180 reps

Then I did some training with my 12lb and 20lb "shot". It was a nice change of pace and threw them around for about 20 minutes doing lunges, squats, press and catches and other fun stuff. Check out Jeff Martone's video at www.tacticalathlete.com for more info.

I finished with:

L-Seat Pull Up/Hanging Pike Combo - 10 reps

EDT...

Escalating Density Training (EDT)...

My training look like this today:

PR One - 10 Minutes:
Goblet Squats - 32kg bell - 54 reps
Two Handed Swings - 32kg bell - 60 reps

4 Minute Rest

PR Two - 5 Minutes
Incline KB Press - 32kg bells - 30 reps
One Arm Rows - 32kg bell - 15 reps each arm

Pics from the April 2009 RKC...

Viking Warrior Conditioning - 36:36 - Vo2max - 20 Sets...

Today I increased my volume again to 20 sets of 18 in the 36:36 protocol. The lactic acid buildup seems to be affecting my strength and grip more than my breathing. My forearms and hands are fried and my grip is very weak as I near 20 sets. I have been trying to concentrate on the hip snap.

Obviously by slowly building up the volume it allows the body to buffer the lactic acid. 35 sets seems like a mile away right now. I am going to try to just push it up the hill till I get there. I may also add in one day of submaximal snatches in the 15:15 (sets of 9) to try to help the cause.

I did timed snatches with the 16kg bell today. I did sets of 18 with each arm in 36 seconds with approximately 36 second rest between hand switch.

Snatch - 16kg bell - 20 sets of 18 - 360 reps

No training today - Just Stretching...

I took the day off from training today as I have been over-training lately to say the least. I just did some hip flexor stretches, bridges, pumps and other stretches for about 20 minutes.

Combination Kettlebell Lifts...

I purchased Greg Mihovich's DVD "Iron Beast Conditioning"and got some great ideas to mix up my training. You can check out his products at http://www.theundergroundgym.com/ . One of the main things that I incorporated into today's training was the use of combination kettlebell lifts. As Greg puts it......"They tax your strength, conditioning, coordination and mental toughness". The last is definitely true as I was dying during my sets especially since I mixed two other exercises in with the combination lift.

My training looked like this today:

Rotational Floor Press - 24kg bells - 20 reps each side
Renegade Rows into Clean, Squat & Press - 24kg bells - 3 sets of 5 - 10 reps
One Arm Floor Pullovers - 24kg bell - 10 reps each arm

The combination lift killed me. The exercise is basically 4 exercises (renegade row, clean, squat, military press) done seamlessly from one exercise to another and then from one rep into another without resting. Good Stuff!

Viking Warrior Conditioning - 36:36 & 15:15...

Today I decreased my volume again in the 36:36. I went from 15 sets of 18 to 12 sets of 18 in the 36:36 protocol. I need to refocus as I have seemed to hit a wall on the 36:36. I might be being too much strength training because my breathing is fine - the problem is with my grip & hip snap.

I did sets of 18 with each arm in 36 seconds with approximately 36 second rest between hand switch.

Snatch - 16kg bell - 12 sets of 18 - 216 reps

I rested 2 minutes and decided to do some sets in the 15:15 protocol.

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.

Snatch - 16kg bell - 20 sets of 8 - 160 reps

376 total snatch reps

Core & Snatches...

I kept it simple today.

My training looked like this:

Turkish Get Ups - 16kg bells - 12 reps
Arm Behind Back Windmills - 24kg bell - 30 reps
Snatches - 20kg bell - 100 reps

C & P/L-Seat Pull Up Ladders...

Today I did ladders with the 32kg bell on the C & P and pull ups. I did 5 ladders with 3 rungs on each ladder. I was pretty happy to get 60 C & P reps with the 32kg bell. I have leaned out over the last month with all of my VWC and am at 157lbs. 32kg is 46% of my bodyweight. Good times!

The 3 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 5 times.

There were 6 reps each ladder for a total of:

30 C & P reps left
30 C & P reps right
60 total C & P reps

30 total L-Seat Pull Ups

I finished with:

Snatches - 32kg bell - 12 reps