Kettlebell & Clubbell Training...

My training looked like this today:

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
 
Then I used the Bruiser Clubbell (45lbs):

• Swings - 30 reps
• Front Cleans - 30 reps
• Gama Cast - 30 reps

I finished with:

• Hammer Swings - 15lb clubbell - 100 reps
• Hammer Throws - 15lb clubbell - 100 reps 

Crossfit, Kettlebells & Clubbells..

I have found adding Crossfit workouts to my kettlebell and clubbell workouts has been great! After spending the last two months focusing on kettlebell snatches in my quest for 50,000 - I felt a bit burnt out. I am recharged now because I have added many new exercises that I have either not done (Squat Cleans, Barbell Thrusters)before or have not done in years (Deadlift). I still plan on making kettlebells a major part of my training but sometimes adding something new is all you need to push yourself in the right direction.

I have been doing my crossfit workouts by myself and hope to get to a box soon to be able to be further motivated by like minded people. Good times!

I plan on mixing it up tomorrow by doing some high volume kettlebell swings or putting on the 40lb Xvest to train. Someone told me to "take it easy" this morning when I was training. Love it!

Barbell, Bodyweight & Clubbell Training...

My training looked like this:

Barbell Thrusters - 95lbs - 5x5 - 25 reps
Uneven Pull Ups - 5x10/10 - 100 reps
Swipes - 15lb clubbells - 5x10 - 50 reps
Shield Cast - 15lb clubbell - 50 reps each arm

I did the above in as little time as possible but did not time it.

"Cindy" & Clubbell Training...

My crossfit WOD was:

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes

I completed 13 rounds for a total of:

65 Pull Ups
130 Push Ups
195 Squats

I finished with:

Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

"Randy"...

My crossfit WOD was:

"Randy"
Barbell Power Snatch
75lbs for 75 reps
Completed in 17:07

I finished with: Hanging Leg Raises - 25 reps

Day Off...

Taking today off from training.

MV02 - Lat & 15:15...

I went back to the LaT protocol this morning again with the 20kg bell. I have not done it in two weeks and it kicked my ass.

The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.

My training looked like this:

LaT - 20kg bell - 3 sets of 32 - 96 reps total
 
Then I did timed snatches with the 16kg bell. 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 - 2 sets of 8 - 160 reps
 
I finished with: Hanging Pikes (toes to hands) - 25 reps
 
My snatch total was - 96(20kg) + 160(16kg) = 256

"Lynne" & Kettlebells Swings...

My Crossfit workout today was:

"Lynne":
Bodyweight Bench Press - Max Reps
Pull Ups - Max Reps
5 Rounds For Max Reps

My training looked like this:

Bench Press - 165lbs - 63 reps
Pullups - 90 reps
Total - 153 (up from 120 last time!)

Then I did: Kettlebell Swings - 24kg bell - 50 reps
 
I had trouble shaving after this one and my arms are still shaking an hour later!

Clubbell Training...

After the hard training I have done lately I wanted to do some light clubbell work as an active recovery. This morning I did some work with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

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

Then I did:

• 50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise)
• 50 Hand-to-Hand Cleans
• 50 Figure 8/Holds

I finished with: 50 Hanging Leg Raises

Off Day...

I am taking today off from training. Trying a 3 day one - 1 day off routine. I need more rest and am trying to avoid over-training.

"Linda"...

I completed another Crossfit workout today. This time I focused more on strength.

My training looked like this:

Reps of: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of

• 1.5x Body Weight Deadlift - 240lbs

• Body Weight Bench Press - 160lbs

• 3/4x Body Weight Cleans - 120lbs

55 reps each exercises.

This kicked my ass! I have not dead-lifted in years and have NEVER done barbell cleans. I am going to feel it tomorrow. I plan on taking tomorrow off and going MV02 on Sunday - LaT Protocol (depending on how I feel).

Snatch Ladders, Lever Push Ups & Clubbell Training...

Today I did ladders with the 24kg bell on the Snatch. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

Snatch - L & R
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 Snatch reps left
45 Snatch reps right
90 total Snatches

I did 20 Lever Push Ups after each ladder for a total of 60 reps.

Then I did some clubbell training:
Mills - 15lb club - 50 reps
Arm Cast - 25lb club - 50 reps

I finished with: Hanging Pikes - 25 reps

"Helen" & Clubbell Training...

My training looked like this:

"Helen"
Run 400m
21 Kettle Bell Swings - 24kg
12 Pull Ups
3 Rounds For Time: 13:43

I finished with:

Hammer Swings - 15lb club - 100 reps (50 clockwise/50 counter-clockwise)
Hammer Throws - 15lb club - 100 reps (50 clockwise/50 counter-clockwise)

Day Off...

I am taking today off from training.

Crossfit "Lynne", Kettlebells Swings & Clubbell Swipes..

I am going to mix in two Crossfit workouts a week going forward. Today I started with "Lynne".

"Lynne" is:
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps
 
My training looked like this:
Bench Press - 165lbs - 54 reps
Pullups - 66 reps
 
Then I did: Kettlebell Swings - 24kg bell - 100 reps
 
I finished with: Clubbell Swipes - 15lb club - 50 reps

"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

2 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

2 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 - 100 reps

Convict Conditioning & Clubbell Training...

My training looked like this:

Assisted One-Arm Pull Ups - 3x5 each arm - 30 reps
Lever Push Up - 3x20 each arm - 120 reps
Close Handstand Push Ups - 3x7 - 21 reps
Hanging Leg Raises - 5x10 - 50 reps
 
Then I did: (All with the 25lb club)
 
50 Arm Casts - 25 each side
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise)

I finished with:

Farmers Walk - 40kg bells - 10 reps @ 150 feet each.

This one was a killer!!!

Day Off...

I am taking today off from training!

Hand-to-Hand Training...

After yesterdays LaT training with the 20kg bell my arms were spent. Today I decided to do some light kettlebell hand-to-hand training as an active recovery.

My training looked like this:

Figure 8/Hold - 16kg bell - 50 reps
Slingshot - 16kg bell  -50 reps
Hand-to-Hand Clean - 16kg bell - 50 reps

I am taking tomorrow OFF from training.

VWC - LaT Protocol - 10 Sets of 32...

I did the LaT protocol this morning again with the 20kg bell.

According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!

The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.

My training looked like this:
LaT - 20kg bell - 10 sets of 32 - 320 reps total
 
This was HARD! My breathing was fine but my strength gets zapped at around 8 sets. The lactic acid is a killer. Getting to 15 sets is going to be a bear! But. I will get there.

Convict Conditioning...

My training looked like this:

Assisted One-Arm Pull Ups - 2x5 each arm - 20 reps

Lever Push Up - 2x20 each arm - 80 reps

Close Handstand Push Ups - 2x7 - 14 reps

Hanging Pikes - 5x5 - 25 reps

Clubbell "Trial By Fire" Practice...

After the hard training I have done lately I wanted to do some light clubbell work as an active recovery. This morning I did some work with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.


My training looked like this:

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

I finished with:

50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise)

VWC - LaT Protocol - 8 Sets of 32...

I did the LaT protocol this morning again with the 20kg bell.

According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!

The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.

My training looked like this:

LaT - 20kg bell - 8 sets of 32 - 256 reps total

Convict Conditioning...

My training looked like this:

Assisted One-Arm Pull Ups - 3x4 each arm - 24 reps

Lever Push Up - 3x15 each arm - 90 reps

Close Handstand Push Ups - 3x7 - 21 reps

Hanging Pikes -  5x10 - 50 reps
 
This was a killer! Doing the pull ups, push ups and hand stand push ups back-to-back-to-back smoked my upper body. I am going to be in some pain tomorrow.

EDT with Kettlebells, Clubbells & Bodyweight...

My training look like this today:

PR One - 10 Minutes:
KB Incline Press - 32kg bells - 60 reps
Swipes - 15lb clubbells - 60 reps

4 Minute Rest

PR Two - 5 Minutes:
Pull Ups - 40 reps
Lever Push Ups - 40 reps
Then I did:

Hammer Throws - 15lb clubbell - 100 reps

I finished with: Hanging Leg Raises - 50 reps

Day Off...

I am taking the day off from training today.

VWC - LaT Protocol - First Attempt...

I decided to start the LaT protocol this morning with the 20kg bell.

According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!

The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.

My training looked like this:

LaT - 20kg bell - 5 sets of 32 - 160 reps total

I finished with: Hanging Leg Raises - 50 reps

I plan on sticking with the LaT. I want to eventually get to 15 sets of 32 before I reduce the rest to 1 1/2 minutes and then try to get to 15 sets again. Then I hope to move up to the 24kg bell! This was a great departure from the 15:15 and hopefully it takes my strength-endurance to a new level.

Second Training Session Today - Convict Conditioning...

I felt great after my morning session so I decided to train again today.

My training looked like this:

Assisted One-Arm Pull Ups - 3x4 each arm - 24 reps
Uneven Pull Ups - 3x5 each arm - 30 reps
Lever Push Up - 3x10 each arm - 60 reps
Hanging Pikes - 5x5 - 25 reps
 
I am actually not that far from the one-arm pull up! I tried it and made it over halfway there. The progression should get me there sooner rather than later. When I get there I will have post video.

Convict Conditioning...

My training looked like this:

Warm Up:
Floor Press - 32kg bells - 20 reps
Double Rows - 32kg bells - 20 reps

Then I did:
Uneven Pull Ups - 3x3 each arm - 18 reps
Lever Push Up - 3x10 each arm - 60 reps
Hanging Leg Raises - 3x10 - 30 reps

Clubbell "Anabolic Bruiser Conditioning"...

My training looked like this:

Front Swing - 45lb clubbell - 25 reps
Clean to Order - 45lb clubbell -  25 reps
Gama Cast - 45lb clubbell - 25 reps

I finished with:

Hammer Throws - 15lb clubbell - 100 reps (50 clockwise/ 50 counter-clockwise)
Hanging Leg Raises - 50 reps