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

A Mixed Bag...

I had a sugar hangover this morning after having Creamsicle Ice Cream last night. I wanted to work all the crap out of my system so I went for a high rep total body blitz today. I will say this...I felt like Superman at the gym but it came at a price - waking up feeling like Nikki Sixx after a 3 day binge.

My training looked like this:

Single Unders (running style) - 500 reps
Kettlebell Swings (CF style) - 24kg bell - 50 reps
Figure 8/Hold - 24kg bell - 50 reps
Arm Cast - 25lb clubbell - 50 reps
Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

I finished with: Knees to Elbows - 25 reps

I am planning on resting tomorrow before I go back to Crossfit New England on Tuesday.

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

"300" Kettlebell & Clubbell Reps PLUS Ran One Mile with 40lb Xvest...

My training looked like this today:

Two-handed Shield Cast - 25lb clubbell - 50 reps
Arm Cast - 25lb clubbell - 100 reps

Then I ran one mile in 10:45 while wearing the 40lb Xvest.

I finished with:

One Arm Incline KB Press - 32kg bell - 50 reps
One-Handed Mills - 15lb clubbell - 50 reps
Two-handed Hammer Swings - 25lb clubbell - 50 reps
 
I have been feeling great lately strength wise. I may practice yoga and/or do some light stretching tomorrow or take the day off from training. I also plan on going almost carb free for the next 2 weeks just to press reset. Sometimes that is all I need to lean out a bit.

Clubbell Training - 1000 reps!!!

I was inspired somewhat by Viking Warrior Conditioning this morning and decided to do a marathon clubbell session today (1000 reps) . It took me 1 hour and 19 minutes to complete.

My training looked like this:

Mills - 15lb club - 100 reps
Shield Cast - 15lb club - 100 reps
Figure 8/Hold - 15lb club - 100 reps
Hand 2 Hand Cleans - 15lb club - 100 reps
Torch Press - 15lb club - 100 rep
Slingshot - 15lb club - 100 reps
Arm Cast - 15lb club - 100 reps
Shoulder Cast - 15lb club - 100 reps
Barbarian Torch Press - 15 lb club - 50 reps
Crucifix - (2) 5lb clubs - 100 reps
Mills - 15lb club - 100 reps

I tried to rest as little as possible between sets, reps and exercises and can probably get it to about and hour if I push it. Maybe down the road I will try.

I can't wait for my 25lb club to get here so I can start mixing that in as well.

EDT, Clubbell Casts & Hanging Pikes...

My training looked like this:

PR One - 10 Minutes:
Corkscrew Press - 24kg bells - 50 reps
Renegade Rows - 32kg bells - 50 reps

3 Minute Rest

PR Two - 5 Minutes:
Reverse Flys - 20 reps
Alternating Bottoms Up Curl - 16kg bells - 40 reps

Then I did some casts with the 15lb club:

Arm Cast - 40 reps
Shoulder Cast - 40 reps
Shield Cast - 80 reps

I finished with:

Hanging Pikes - 30 reps

"300" - Clubbell Training & Snatches...

Arm Cast - 15lb club - 60 reps
Barbarian Torch Press - 15 lb club - 30 reps
Shield Cast - 15lb club - 60 reps
Crucifix - (2) 5lb clubs - 60 reps
One Arm Dive Bomber Push Ups - 30 reps
Shoulder Park Squats - 15lb club - 60 reps
Mills - 15lb club - 30 reps

300 reps with the clubbells. The Barbarian Torch Press and One Arm Dive Bombers were tough!

You can check out those exercises at the following link:http://www.rmaxi.com/flowcoach/?p=609

I finished with 100 snatches with the 16kg kettlebell.

Viking Warrior Conditioning - 20 Sets of 8 & Clubbell Training

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 - 20 sets of 8 - 160 reps

The I did some clubbell training:

Arm Cast - 15lb club - 50 reps
Barbarian - 15 lb Club - 50 reps
Shield Cast - 15lb club - 50 reps
Crucifix - (2) 5lb clubs - 50 reps
Swipes - (2) 5lb clubs - 50 reps

I finished with:

Gladiator - 3 reps of 30 seconds each side with the club
Get Up Sit Up - 15lb club - 25 reps

Bells: Kettle & Club...

My kettlebell training looked like this:

Figure 8/Hold - 24kg bell - 50 reps
Snatch Pull & Press - 24kg bell - 50 reps
Floor Press - 32kg bells - 50 reps

The I did some clubbell training with the 15lb club:


Arm Cast - 50 reps
Barbarian Squat - 50 reps
Shield Cast - 50 reps
Mills - 50 reps

I finished with:

Gladiator - 3 reps of 30 seconds each side with the club

Get Up Sit Up - 15lb club - 25 reps (this was hard at the end of my training because of the weight being 25 inches from my hands - my lats and tris were smoked and shaking as I tried to hold my hands strait though the whole exercise)

Clubbell Training - "360"...

After yesterday I felt a but better about my coordination with the 15lb clubbell so after work I decided to put myself through a circuit.

My training looked like this:

• One Arm Swipes - 60 reps
• Lunge Step Pendulum - 60 reps
• Arm Cast - 60 reps
• Barbarian - 60 reps
• Shield Cast - 60 reps
• Mills - 60 reps

My favorite exercises are the Shield Casts and the Mills as they really incorporate the whole upper body while there is alot of movement going on. It is challenging to start and stop the movement on a dime while keeping your body in proper alignment and using your core as a base as you complete the movements. This training could not be a better compliment to my kettlebell training and shot training.