Snatch MV02, Swing MV02 & More 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 40 sets of 8 in 19 minutes and 45 seconds.


Snatch - 16kg bell - 40 sets of 8 - 320 reps

Then I immediately went into swings:

I did timed two-handed swings with the 24kg bell. I did 20 sets of 10 in 9 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.


Swings - 24kg bell - 20 sets of 10 - 200 reps
 
I finished with: Snatch - 20kg bell - 100 reps

EDT with Kettlebells, Clubbells & Bodyweight...

My training look like this today:

PR One - 15 Minutes:
KB Incline Press - 32kg bells - 70 reps
Swipes - 15lb clubbells - 70 reps

4 Minute Rest

PR Two - 10 Minutes:
Pull Ups - 50 reps
Dips - 50 reps
 
Then I did
 
Farmers Walks - 32kg bells while wearing 40lb Xvest - 4 reps @ 150ft each
 
I finished with: Gladiator - 16kg bell - 3 sets of 30 seconds each side
 
This one kicked my ass. Have not felt this beat in a long time!

Convict Conditioning & Clubbell Training...

My training looked like this:

1/2 One-Handed Push Ups - 25/25 - 50 reps
Close Grip Push Ups- 50 reps
Hand Stand Push Ups - 35 reps
Swipes - 25lb clubbells - 25 reps
Hammer Swings - 25lb clubbell - 25/25 - 50 reps
Hammer Throws - 25lb clubbell - 25/25 - 50 reps

I finished with:
Hanging Leg Raises - 3x15 - 45 reps

Day Off...

I am taking today off from training. It will be my first day off in 10 days and is much needed.

Snatches & Swings...

I kept it simple today. More snatches plus some swings.

My training looked like this:

Snatch - 20kg bell - 200 reps
Swings - 24kg bell - 100 reps

3x5...

I wanted to keep it short this morning.

My training looked like this:


Double Military Press - 24kg bells - 15 reps
Double Floor Press - 32kg bells - 15 reps
Double Cleans - 24kg bells - 15 reps
Double Row - 24kg bells - 15 reps
Iron Cross - 24kg bells - 15 reps
Dive Bomber/Pike - 15 reps

It is definately hard to stop where you would be normally be only halfway done with your training.

Clubbell "Trial By Fire" Practice...

After all the snatches I have done lately I want to get back to more clubbell work. This morning I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

•100 Double Swipes (2 Clubbells)

•100 Mills Alternating (50 Right / 50 Left)

•100 Hammer Swings  (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I finished with:

100 Hammer Throws (two-handed: 50 Clockwise / 50 Counter-Clockwise)

25 Hanging Pikes

Below is a video of me doing some Mills:

One-handed Mills

50,000 Plus Snatches!

I hit the 80 sets of 8 for the sixth time today in the 15:15 protocol. This put me over 50,000 total. Viking Warrior Conditioning has totally changed my strength endurance and pushed me to levels I thought I could never reach. Over the last year I hit 80x8 six times, 85x8 once and 100x8 once.

My training looked like this:
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 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 - 640 reps
 
Snatch total - 49,710 + 640 = 50,350!
 
I still felt strong after so I did some other training to finish:
 
Gama Cast - 45lb clubbell - 30 reps
Smith Machine Incline Press - 185lbs - 30 reps
Spideman Plank - 3 reps

Viking Warrior Conditioning - Snatches: 85 sets of 8...290 Reps Till 50k!

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 85 sets of 8 in 42 minutes and 15 seconds. I felt strong at 80 sets so I kept going for 5 more.

Snatch - 16kg bell - 70 sets of 8 - 680 reps

Snatch total - 49,030 + 680 = 49,710

290 reps left to 50,000. Tomorrow is the day!

Kettlebell Training Burns 1200 Calories Per Hour?

Recently ACE (The American Council on Exercise) was so concerned about the claims from kettlebell training that they decided to do a study on the calorie burn of kettlebell training.

ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates. And they're ultra conservative, they don't do fads, they don't do gimmicks... they - they don't even do new or cutting edge! They're oldschool. They want proof.

Read the article and the results here:

Read about the study in the January/February 2010 ACE FitnessMatters:

Kettlebell Study Link

Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement that is also done very quickly due to the interval-training format. “We knew it would be extremely intense,” says Schnettler. “It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.”

 
 

Kettlebell, Clubbell & Bodyweight Training....

My training looked like this:

KB Incline Press - 40kg bells - 20 reps
Pull Ups - bodyweight - 50 reps
Bottoms Up Cleans - 16kg bells - 60 reps
Arm Cast - 25lb clubbell - 50 reps
Figure 8/Hold - 16kg bell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps
Hand 2 Hand Cleans - 16kg bell - 50 reps
Dips - bodyweight - 50 reps

I was tempted to do some snatches but resisted.....hard to do. They are addictive!

Viking Warrior Conditioning - Snatches: 65 sets of 8...

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 65 sets of 8 in 32 minutes and 15 seconds.

Snatch - 16kg bell - 70 sets of 8 - 520 reps

Snatch total -  48, 510 + 520 = 49,030
 
I finished with: Figure 8/Hold - 16kg bell - 100 reps

Bells: Kettle & Club...

My kettlebell training looked like this:

Incline Press - 32kg bells - 50 reps

The I did some clubbell training:

•50 Double Swipes (2 Clubbells) - 15lb clubbell

•50 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 15lb clubbell

• 50 One-handed Mills (25 each arm) - 15lb clubbell

I finished with:

• 100 Arm Casts (50 each arm) - 25lb clubbell

Viking Warrior Conditioning - Snatches: 70 sets of 8

After 3 days off it was nice to get back to training. I would have got 80 sets but was pressed for time.

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 70 sets of 8 in 34 minutes and 45 seconds.

Snatch - 16kg bell - 70 sets of 8 -560 reps

Snatch total - 47,950 + 560 = 48, 510

The leaderboard had me at 48k before today but I want to be fair so I took the lower number.

Weekend Off....

I am heading to South Beach in Miami with my wife for a few days without the kids! I plan to be back at it Tuesday.

Viking Warrior Conditioning - 40 Sets of 8...

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 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps
 
Snatch Total - 47,950

Kettlebell, Clubbell & Bodyweight Training....

My training looked like this:

Snatch - 16kg bell - 150 reps
Dips - bodyweight - 75 reps
Gama Cast - 45lb clubbell - 50 reps

I finished with: Push Ups - 50 reps

Snatch Total - 47, 630

Day Off...

Taking today off from training.

Snatches...

I just did snatches this morning.

My training looked like this:

Snatch - 16kg bell - 20 sets of 10/10 - 400 reps

Snatch Total - 47,480

Good Quotes...

I love quotes. They inspire me. Below is some good quotes related to fitness and success in life:

I've got a theory that if you give 100 percent all of the time, somehow things will work out in the end. ~ Larry Bird

For every minute you are angry you lose sixty seconds of happiness. - Ralph Waldo Emerson

The more disciplined you become, the easier life gets. ~ Steve Pavlina

"Enthusiasm excites and passion persuades"! ~Rob O'Brien

"You can really have everything you want, if you go after it, but you will have to want it. The desire for success must be so strong within you that it is the very breath of your life -- your first though when you awaken in the morning, your last thought when you go to bed at night." ~Charles E. Popplestone

Without passion you don't have energy, without energy you have nothing. -- Donald Trump

PASSION + COMMITMENT = RESULTS

"The pain of discipline is far less than the pain of regret"

Sometimes Less Is More...

I took a break from snatches today and kept my training under 20 minutes. I have been hitting it hard lately and wanted to ease back.

 My training looked like this today:

Floor Press - 32kg bells - 40 reps
Renegade Reverse Fly - 12kg bells - 40 reps
Swings - 40kg bell - 40 reps

I finished with: Figure 8/Hold- 16kg bell - 50 reps

Bells: Kettle & Club...

My kettlebell training looked like this:

Snatch - 16kg bell - 300 reps

The I did some clubbell training

• 100 Double Swipes (2 Clubbells) - 15lb clubbell
• 100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 15lb clubbell
•  100 Arm Casts (25 each arm) - 25lb clubbell

I finished with:

Handstand Pushups - 2x10 - 20 reps

Snatches...

I did snatches today. Not MV02 style but sets of 10/10 with a short rest in between sets.

My training looked like this:

Snatch - 16kg bell - 25 sets of 10/10 - 500 reps

A Mixed Bag...

I got back to training this morning after a two day layoff. Felt good.

My training looked like this:

Snatch - 16kg bell - 100 reps
Dips - 100 reps
Push Ups - 100 reps

I finished with:

Double Snatch - 16kg bells - 50 reps

*Rif - for counting purposes I am only counting a double snatch as one rep!!!

No Training.....Yet!

Just got back from my business trip. Did not train yesterday and have not trained yet today. May hit it after the kids go to bed but 2 days off in a row would not be the worst thing in the world. My body must be freaking out because mentally I am ready to hit it again!

Day Off...

I am taking today off from training. Much needed rest.

At A Hotel...

I am at a hotel with no kettlebells so I mixed it up a bit.

My training looked like this:

Rope Hammer Curls - 100x8,110x8,120x8
Rope Pushdowns - 100x8,110x8,120x8
Chin Ups - 100 reps
Barbell Snatch - 30lbs - 30 reps
Barbell Windmill - 20lbs - 30 reps

Core...

I did some light and fast training this morning. I am off to a hotel for 4 days for a work meeting and will not have kettlebells so.... no snatches for me. I think my shoulders need a rest anyway.

My training looked like this:

• Figure 8/Hold - 16kg bell - 100 reps
• Dive Bomber/Pike - 100 reps
• Hanging Leg Raises - 100 reps

Double Snatches & Clubbell "Anabolic Bruiser Conditioning"...

My training looked like this:

Double Snatch - 24kg bells - 25 reps

Then I used the 45lb clubbell for:

Front Swing - 25 reps
Clean to Order - 25 reps
Barbarian -25 reps

I finished with:

Double Snatch - 16kg bell - 50 reps

Viking Warrior Conditioning - 40 Sets of 8 & Clubbell "TBF" Practice...

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 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps
 
Then I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.


•50 Double Swipes (2 Clubbells)
•50 Mills Alternating (25 Right / 25 Left)
•50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)

Extreme Kettlebell Cardio Workout...

I did the 4 rounds of the Extreme KB Cardio Workout with the 16kg bell.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Swing Workout - 180 reps
• Slingshot - 130 reps

I finished with:

• Arm Casts - 15lb clubbells - 50 each arm - 100 reps

670 total reps with 40 snatches.