Day Off...

I am taking today off from training. The 48 long cycle clean & jerks on Saturday with the 32kg bells and yesterday's training has me exausted. I need to make sure that I am getting enough rest.

"Return of the Kettlebell" - Week 5/ Day 1...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 48kg per rep = 11,616 lbs lifted

Next week I will try to decrease the time from start to finish. I completed my training in 20 minutes today.

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Incline KB Press - 32kg bell3 - 25 reps
Upright Row - 32kg bell - 25 reps
Two Hand Curls - 32kg bell - 25 reps

I finished with:
Snatches - 24kg bells - 25 reps per arm - 50 reps

"Return of the Kettlebell" Week 4 - Day 3 - Long Cycle C & J...

My training looked like this:

"Heavy" Day

I used the 32kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 4 times

48 cleans @ 64kg
48 jerks @ 64kg

13,517 lbs

I did twice the volume as last week. I am exhausted!

Lowfat Chocolate Milk...The New Muscle Builder???

"Gatorade, moo-ve over. Chocolate milk is the latest sports drink lapping up attention in the fitness world. It might seem unusual that the creamy beverage of our childhood would benefit athletes, but several recent studies have found drinking milk after exercise to have positive effects on recovery, muscle building, and hydration".

I have begun adding 8 ounces of low fat chocolate milk to my protein shake after training on weekends (and eating carbs). I will post my feedback in about a month. It should help especially on Saturday during my "Return of the Kettlebell" training where i am moving the most kg's of kettlebells.

Day Off...

I am taking today off from training. Tomorrow is my "heavy day" with "Return of The Kettlebell" - 48 reps of 32kg jerks.

Variety Day - "Return of the Kettlebell" - 5x5...

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

One Arm Incline KB Press - 40kg bell - 25 reps per arm
Upright Row - 40kg bell - 25 reps
Pull Ups - 25 reps

"Return of the Kettlebell" Week 4 - Day 2 - Long Cycle C & J...

My training looked like this:

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 4 times

48 cleans @ 48kg
48 jerks @ 48kg

10,137 lbs lifted

Fast & Furious...

I got the following training from Ross Enamait's book - Infinite Intensity - (http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks.

My training looked like this:
Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 3 times

ROTK - Week 4 - Day 1 - Viking Push Press...

My carb load worked great after 14 days with no carbs. I "gained" about 11lbs and felt leaner and stronger. I kept my fat on the low side and aimed for more sugar/starch instead. Next Saturday I am going to try to have more orange juice and or simple sugars before my "heavy" clean & jerks to see if this helps with my strength.

My training looked like this:

Viking Push Presses - 16kg bells

Double Snatch into VPP
1x2 2 rep
1x4 4 reps
1x6 6 reps

I did the above 4 times

I finished with:

Front Raise Snatch - 16kg bell - 3x10 each arm
Side Raise Snatch - 16kg bell - 3x10 each arm

12 double snatches
48 Viking Push Presses
60 Front Raise Snatches
60 Side Raise Snatches

8,448 total lbs lifted

Viking warrior Conditioning - Vo2max - 30 Sets of 8 & Misc...

Viking warrior Conditioning - Vo2max - 30 Sets of 8 & Misc...

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 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps

Then I did:

Smith Machine Incline - 245lbs - 3x5 - 15 reps
Once Arm Incline KB Press - 24kg - 4x10 each arm - 80 reps
Shrugs - 40kg - 4x10 - 40 reps

"Return of the Kettlebell" Week 3 - Day 3 - Long Cycle C & J...

I had to back off on ladders 2 and 3 to 4 reps (down from 6)at the top of the ladder. I was pushing it on the first and the book says to not go to muscle failure. I will try to get 6 next week.


My training looked like this:

"Heavy" Day

I used the 32kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above once

then

Clean before each jerk:
set of 2
set of 4

I did the above twice

24 cleans @ 64kg
24 jerks @ 64kg

6758lbs

Day Off & Carb Up...

I am taking the day off from training today. The one arm incline presses with the 36kg bell yesterday killed me and tomorrow is my heavy day with the jerks - 32kg. Should be fun!

Also, today is the end of a two week low carb run that I went on to lean myself out. I am going to carb up from tonight until Sunday night. I did it specifically around Father's Day so I could enjoy myself. I should feel extra strong tomorrow for the 32kg jerks.

Fabiana finally got her RKC!!!

My wife Fabiana heard from Senior RKC Brad Nelson today that she passed and earned my RKC designation. She has been working with Mandla Nkosi of Boston Kettlebell for the last 2 months on mobility issues using R Phase Z Health.

For any of you out there in the Boston area, Mandla is the man for joint mobility. I don't think there isn't an issue he can't identify and fix.

For more info, visit his site at www.bostonkettlebell.com.

Fabiana's blog address is - www.fab-bells.blogspot.com

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Double Snatch - 16kg bell - 25 reps
One Arm Incline KB Press - 36kg bell - 25 reps per arm

"Return of the Kettlebell" Week 3 - Day 2 - Long Cycle C & J...

The long cycle clean and jerks were harder than I expected. I thought that 36 reps was going to be a joke. This is going to be tough when I get to 150 total reps!

My training looked like this:

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 3 times

36 cleans @ 48kg
36 jerks @ 48kg

7,606 lbs lifted

Variety Day - "Return of the Kettlebell"...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Windmills - 24kg bell - 25 reps each side
Dips - 25 reps
Spiderman Plank - 5 sets

ROTK - Week 3 - Day 1 - Viking Push Press...

My training looked like this:

Viking Push Presses - 16kg bells

Double Snatch into VPP
1x2 2 rep
1x4 4 reps
1x6 6 reps

I did the above 3 times

I finished with:

Front Raise Snatch - 16kg bell - 3x10 each arm
Side Raise Snatch - 16kg bell - 3x10 each arm

9 double snatches
36 Viking Push Presses
60 Front Raise Snatches
60 Side Raise Snatches

7,392 total lbs lifted

Viking warrior Conditioning - Vo2max - 25 Sets of 8 & Double Incline KB Presses...

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.

Snatch - 16kg bell - 25 sets of 8 - 200 reps

Then I did:

Double Incline KB Presses - 32kg bells - 50 reps
Double Incline KB Presses - 40kg bells - 10 reps

"Return of the Kettlebell": Week 2 - Day 3...

After the first week of ROTK I added another ladder of to make it four ladders with three rungs.

Heavy Day:

I used the 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps plus 5 squats

I did the above 4 times

I finished with:

Deadlifts - 32kg bells - 2x20

12 double snatches
24 double presses
20 double squats
40 deadlifts

96 reps @ 64kg per rep = 13,516 total lbs lifted

Definitely a commitment to snatch/press & Squat with 64kg at once!

Xvest Walking/Running & Hanging Leg Raises...

I decided to train with the 40lb Xvest today.

My training looked like this:

I walked/ran on the treadmill at a speed ranging between 4.0 - 7.0% for 20 minutes.

I finished with:

Hanging Leg Raises - 50 reps

Snatches, One Arm Kettlebell Incline Presses & Push Ups...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Snatch - 28kg bell - 30 reps
Snatch - 20kg bell - 30 reps
One Arm Incline KB Press - 28kg bell - 30 reps per arm
Push Ups - 30 reps

"Return of the Kettlebell": Week 2 - Day 2...

After the first week of ROTK I added another ladder of to make it four ladders with three rungs.

Medium Day:

I used the 32kg & 24kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps plus 5 squats

I did the above 4 times

I finished with:

Deadlifts - 32kg & 24kg bells - 2x20

12 double snatches
24 double presses
20 double squats
40 deadlifts

96 reps @ 56kg per rep = 11,827 total lbs lifted.

Snatches, Push Ups & Dips...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Snatch - 16kg bell - 50 reps
Push Ups - 50 reps
Dips - 50 reps

I was feeling good so I tried snatching the 40kg bell (I have done it a few years ago) and got it! It seems ROTK has either ramped up my strength or confidence...or both.

Got my new 36kg bell today...

In preparation of moving up a bell size with Return of the Kettlebell. I was playing catch with my 10 year old when it arrived. Opened up the box and pressed and snatched it with no problem...while wearing flip flops @ a body weight of 160lbs! Good times. ROTK is the real deal.

"Return of the Kettlebell" - Day Four...

After the first week of ROTK I added another ladder of to make it four ladders with three rungs.

Light Day:

I used the 32kg & 16kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps plus 5 squats

I did the above 4 times

I finished with:

Deadlifts - 32kg & 16kg bells - 2x20

12 double snatches
24 double presses
20 double squats
40 deadlifts

96 reps @ 48kg per rep = 10,137 total lbs lifted.

VWC - Submaximal Vo2max - 25 Sets of 9 & One Arm Incline KB Presses...

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 do this on Sundays during my ROTK training. I only did 25 sets as I did not want to push it.

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 25 sets of 9 in 12 minutes and 15 seconds.

Snatch - 16kg bell - 25 sets of 9 - 225 reps

Then I did:

One Arm Incline KB Presses - 24kg bell - 50 reps each arm

"Return of the Kettlebell" - Day Three

Heavy Day:

I used the 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 3 times

I finished with:

Deadlifts - 32kg bells - 2x20

9 double snatches
18 double presses
15 double squats
40 deadlifts

82 reps @ 64kg per rep = 11,545 total lbs lifted.

Double Snatches with the 32kg bells is a commitment to say the least. Especially at body weight of 160lbs!

Russian Girevik Cartoons....

Cool Pictures from russian girevik blog - http://caestuspalestra.wordpress.com

Day Off & Thoughts on "Return of the Kettlebell"...

"Return of the Kettlebell" is beginning to kick me in the ass so I am taking today off...per the protocol. Makes sense. I am actually getting a massage today so we shall see how I feel tomorrow on my heavy day. Double snatches, presses, squats and deadlifts with the 32kg bells....Good times!

Next week I am aiming to make it 3 ladders with 4 rungs. I like the methodical progression of the protocol and the escalating density in the middle. You do not progress at times until you can no longer finish the ladders in less time.

Escalating density, ladders, progressive weight increases and ample time for rest (days off)..makes sense to me.

Snatches & Explosive Clap Push Ups...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Snatch - 16kg bell - 100 reps
Explosive Clap Push Ups - 50 reps

"Return of the Kettlebell" - Day Two...

Medium Day:

I used the 24 & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 3 times

I finished with:

Deadlifts - 24 & 32kg bells - 2x20

9 double snatches
18 double presses
15 double squats
40 deadlifts

82 reps @ 56kg per rep = 10,102 total lbs lifted.

Snatches & Push Ups..

I kept it simple this morning on variety day during ROTK. I am still going to do Viking Warrior Conditioning but will have to scale it back significantly during this training.

My training looked like this:

Snatch - 20kg bell - 100 reps
Push Ups - 100 reps

"Return of the Kettlebell" - Day One...

I started ROTK today:

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 3 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

9 double snatches
18 double presses
15 double squats
40 deadlifts

81 reps @ 48kg per rep = 8553 total lbs lifted. Not bad for a "light day".