100 One-arm KB Chest Press (50R/50L)
100 One-arm KB Rows (50R/50L)
100 Goblet Squats
53lb bell. NOT for time.
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.
Tuesday, June 30, 2015
Sunday, June 28, 2015
Saturday, June 27, 2015
C & P/Goblet Squat Ladders
C &P Left/C&P Right/Goblet Squat - 53lb bell
1x1 1 rep
2x1 2 reps
3x1 3 reps
4x1 4 reps
Repeat 2 times
30 C & P left
30 C & P right
60 total
30 Goblet Squats
Friday, June 26, 2015
Wednesday, June 24, 2015
800M Farmers Walk...
Cash Out:
30 One-arm KB Press (53) - 15 each side
30 Dips
Sunday, June 21, 2015
Friday, June 19, 2015
The 10,000 Swing Kettlebell Workout - Day 9...
20 sets of 10 then
10 Swings
15 Swings
25 Swings
30 Swings
20 Swings
3 times through
500 Swings (53) - 29:23
10 Swings
15 Swings
25 Swings
30 Swings
20 Swings
3 times through
500 Swings (53) - 29:23
Thursday, June 18, 2015
The 10,000 Swing Kettlebell Workout - Day 8...
10 Swings (53)
Weighted Dips 2 reps (44)
15 Swings
Weighted Dips 3 reps
25 Swings
Weighted Dips 5 reps
30 Swings
20 Swings
Rest 30-60 seconds; repeat 4 more times.
500 Swings & 50 Weighted Dips (53)
37:20 - PR of 5:42 & 9lbs heavier on the dips. This shit works!
Max HR - 170
Avg HR - 134
Tuesday, June 16, 2015
The 10,000 Swing Kettlebell Workout - Day 7...
10 Swings (53)
Upright Row 2 reps (53)
15 Swings
Upright Row 3 reps
25 Swings
Upright Row 5 reps
30 Swings
20 Swings
Rest 30-60 seconds; repeat 4 more times.
500 Swings & 50 KB Upright Rows
32:04 (Fastest Time Yet!)
129 Avg HR
159 Max HR
Sunday, June 14, 2015
The 10,000 Swing Kettlebell Workout - Day 6...
10 Swings (53)Ring Push Ups 2 reps
15 Swings
Ring Push Ups 3 reps
25 Swing
Ring Push Ups5 reps
30 Swings
20 Swings
Repeat 4 more times.
32:44 - Fastest Time Yet!
500 Swings & 50 Ring Push Ups
Friday, June 12, 2015
The 10,000 Swing Kettlebell Workout - Day 5...
10 Swings (53)
Strict HSPUs 2 reps
15 Swings
Strict HSPUs 3 reps
25 Swings
Strict HSPUs 5 reps
30 Swings
20 Swings
Repeat 4 more times.
38:59. About 27 minutes faster than last time with HSPUs but previously I took my time.
Thursday, June 11, 2015
The 10,000 KB Swing Workout - Day 4....
10 Swings (53)
Weighted Dips 2 reps - 35lbs
15 Swings
Weighted Dips 3 reps
25 Swings
Weighted Dips 5 reps
50 Swings
Rest 30-60 seconds; repeat 4 more times.
Weighted Dips 3 reps
25 Swings
Weighted Dips 5 reps
50 Swings
Rest 30-60 seconds; repeat 4 more times.
43:02 (8:06 PR plus I added 35# to the dips this time. Bodyweight last time!)
Sunday, June 7, 2015
10-8-4-2 Deadlift & "Clean & Burpee Complex"...
10-8-4-2 Deadlift
225x10
275x8
315x4
365x2
"Clean & Burpee Complex"
AMRAP 30 seconds
5 Hang Power Cleans(135) then Max Burpees Over Bar in remaining time (6 reps)
5 Hang Power Cleans(135) then Max Burpees Over Bar in remaining time (6 reps)
Rest 1 Minute
AMRAP 45 seconds
5 Hang Power Cleans (135) then Max Burpees over Bar in remaining time (9 reps)
5 Hang Power Cleans (135) then Max Burpees over Bar in remaining time (9 reps)
Rest 1:30
AMRAP 1 minute
5 Hang Power Cleans (135) then Max Burpees over bar in remaining time (13 reps)
5 Hang Power Cleans (135) then Max Burpees over bar in remaining time (13 reps)
Rest 3 Minutes
AMRAP 30 seconds
3 Power Cleans (155) then Max Burpees Over Bar in remaining time (7 reps)
3 Power Cleans (155) then Max Burpees Over Bar in remaining time (7 reps)
Rest 1 Minute
AMRAP 45 seconds
3 Power Cleans (155) then Max Burpees over Bar in remaining time (11 reps)
3 Power Cleans (155) then Max Burpees over Bar in remaining time (11 reps)
Rest 1:30
AMRAP 1 minute
3g Power Cleans (155) then Max Burpees over bar in remaining time (15 reps)
3g Power Cleans (155) then Max Burpees over bar in remaining time (15 reps)
Rest 3 Minutes
AMRAP 30 seconds
3 Power Cleans(185) then Max Burpees Over Bar in remaining time (6 reps)
3 Power Cleans(185) then Max Burpees Over Bar in remaining time (6 reps)
Rest 1 Minute
AMRAP 45 seconds
3 Power Cleans (185) then Max Burpees over Bar in remaining time (10 reps)
3 Power Cleans (185) then Max Burpees over Bar in remaining time (10 reps)
Rest 1:30
AMRAP 1 minute
3 Power Cleans (185) then Max Burpees over bar in remaining time (14 reps)
3 Power Cleans (185) then Max Burpees over bar in remaining time (14 reps)
Totals:
15 Hang Power Cleans (135) & 28 Burpees
9 Power Cleans (155) & 33 Burpees
9 Power Cleans (185) & 30 Burpees
Saturday, June 6, 2015
Friday, June 5, 2015
The 10,000 Swing Kettlebell Workout - Day 3...
10 Swings (70)
Strict C2B Pull Ups 2 reps
15 Swings
Strict C2B Pull Ups 3 reps
25 Swings
Strict C2B Pull Ups 5 reps
30 Swings
20 Swings
Repeat 4 more times.
500 Swings & 50 C2B Pull Ups - 63:03. Grip is shot!
Thursday, June 4, 2015
10,000 Swing Kettlebell Workout - Day 2...
10 Swings (53)
Strict HSPUs 2 reps
15 Swings
Strict HSPUs 3 reps
25 Swings
Strict HSPUs 5 reps
50 Swings
Repeat 4 more times.
500 Swings & 50 Strict HSPUs
Hands are junk. Took my time. 1:06:19
Tuesday, June 2, 2015
The 10,000 Swing Kettlebell Workout - Day 1...
10 Swings (53)
Dips 2 reps
15 Swings
Dips 3 reps
25 Swings
Dips 5 reps
50 Swings
Rest 30-60 seconds; repeat 4 more times.
500 Swings & 30 Dips
Monday, June 1, 2015
200 Russian Kettlebell Swings...
200 Russian Kettlebell Swings (35) Cash Out - 100m overheard walk - 35lb Slosh Pipe