Clubbell "Anabolic Bruiser Conditioning" ...

I did some more two-handed clubbell exercises or "Anabolic Bruiser Conditioning". Today I used the 25lb clubbell and increased the volume. I find clubbell training a perfect compliment to my Crossfit & Kettlebell training.

My training looked like this:

Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps
Gama Cast - 25lb clubbell - 100 reps

I finished with: One-Arm Casts - 25lb clubbell - 50 reps

Clubbell "Anabolic Bruiser Conditioning"...

Anabolic Bruiser Conditioning consists of Two-Handed Clubbell exercises. That is two hands on one Clubbell. You may use which ever Clubbell you are capable of using. For anyone who has ever picked up a 45 pound Clubbell and attempted to do anything with it except put it back down on the floor you realize this workout is a commitment!

My training looked like this:
Front Swing - 45lb clubbell - 50 reps
Clean to Order - 45lb clubbell - 50 reps
Gama Cast - 45lb clubbell - 50 reps

I have attached a video for people not familiar with clubbell training to get an idea what it is like.

German Volume Training & Clubbell "Anabolic Bruiser Conditioning"...

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise. I have not done it in a while so I started with 6 sets of 10 today and will jump to 10x10 next week.

My training looked like this:

Kettlebell Incline Press- 24kg bells - 6 sets of 10 - 100 reps

 KB Bent-Over Lateral Raise - 12kg bells - 6 sets of 10 - 60 reps

Then I did some work with the 45lb Clubbell or "Anabolic Bruiser Conditioning"

Front Swing - 5x10 - 50 reps

Front Swings are the foundation for all frontal lifts in ABC. They may seem basic, but as

with every lift, there are performance goals that must be learned and followed in order to

do them safely and to good effect.

Performance Goals:

• Fold at the hips to grasp the Clubbell® with your chosen grip.

• Exhale forcefully as you lock down your core.

• Pack your shoulders and crush-grip the Clubbell®.

• Rise from your hips and let this expansion pull air into your lungs.

• Maintain spinal alignment as you swing the Clubbell® between your legs.

• Fold at the hips to allow the deepest backswing possible.

• Drive your hips forward with a powerful Hip Snap to swing the Clubbell®

forward.

Two-Step Performance Mantra: Fold, Drive.

Gama Cast - 5x10 - 50 reps

Truly the lift that spawned Anabolic Bruiser Conditioning the Gama Cast is the foundation of two-handed Circular Strength Training.

Performance Goals:

• Begin with your Clubbell® in Order position.

• Ring your grip tightly into the handle with a forced exhalation.

• Check your alignment and lock down your core.

• Allow the head of the Clubbell® to fall toward the shoulder of the top hand of the

grip.

• As the Clubbell® head nears your shoulder, push it over your shoulder and behind

your back along the line of the handle.

• To move the Clubbell® to Back position, “thread” your head between your arms

(do not reach your far arm across your face, as this could lead to injury).

• Catch the Clubbell® in Back position, hanging vertically with a forceful

exhalation and tightening of the shoulders and core.

• Lead from your abs as you pull the Clubbell® forward over the same shoulder

over which it traveled to Back position.

• “Thread” your head back between your arms and catch the Clubbell® in Order.

Three-Step Performance Mantra: Reach, Cast, Catch.

Clubbell Training...

My training looked like this:

30 Gama Cast - 45lb clubbell
30 Barbarian Squats - 45lb clubbell
30 Two-handed Shield Casts - 4lb clubbell
25 Double Swipes (2 Clubbells) - 25lb clubbell
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 25lb clubbell
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 25lb clubbell

I finished with: 100 Arm Cast (set of 50 each arm) - 15lb clubbell

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 

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

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

Clubbell "Anabolic Bruiser Conditioning"...

I used the 45lb clubbell this morning.

 

My training looked like this:
Front Swing - 3x8- 24 reps
Clean to Order - 3x8 - 24 reps
Front Pendulum Lunge - 3x8 each leg - 24 reps each leg
Barbarian - (Gama Cast to Flag Position) - 3x8 -24 reps
Barbarian Squat - (Gama Cast into Flat Foot Squat in Order Position) - 3x8 - 24 reps

 

I finished with:

•30 Double Swipes - 15lb clubbells - (2 Clubbells)
•30 Mills Alternating (- 15lb clubbell - 15 Right / 15 Left)
•30 Hammer Swings - 15lb clubbell - (two-handed: 15 Clockwise / 15 Counter-Clockwise)

High Toss Lunge - 12lb shotput - 30 reps