Clubbell Training - "Trial By Fire" Practice...

"Trial By Fire" Practice....


I did 50 reps 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 Clockwise/25 Counter-Clockwise)

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

   
  Great article by Marty Gallagher that states - "The Clubbell is a patented strength training tool which combines modern technology with ancient science. Here is an ultra basic, elemental Clubbell workout that a true hardcore trainee can sink their teeth into - The Mill & The Swipe".

Check out the article in it's entirety -

http://www.rmaxinternational.com/images/barbarictool.pdf

"New Years Day"...

My training looked like this:

50 Kettlebell Swings (53)
50 Clubbell Hammer Swings (25)
50 Clubbell Hammer Throws (25)
50 Strict Pull Ups
50 Dips

Kettlebells & Clubbells = Fun!

I mixed it up this morning and decided it do a quick kettlebell/bodyweight metcon followed by some clubbell work. It has been a while since I have done that and it was a great change of pace.

"Push & Pull"
5 rounds for time: 7:15
10 snatches per arm (35#)
10 push ups

Then I did:
5 rounds not for time:
10 Clubbell Swipes (15#)
10 Hammer Swings (15#)
10 Hammer Throws (15#)

I finished with: 50 Kettlebell Swings (53#)

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.

Clubbell Training...

My training looked like this:

100 Double Swipes (2 Clubbells) - 15lb clubbell
100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 25lb clubbell
100 Hammer Throws (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 25lb clubbell
Single Unders - 500 reps

Kettlebell & Clubbell Training...

My training looked like this:

KB Incline Press - 32kg bells - 25 reps
KB Bent-Over Lateral Raise - 12kg bells - 25 reps
KB Swings - 24kg bell - 150 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
Figure 8/Hold - 16kg bell - 50 reps

Easy Day...

My legs are still sore from Friday's CFNE leg blitz. Crazy that bodyweight training can create that much DOMS.

My training looked like this:

Deadlift - 135lbs - 25 reps
Push-Ups - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps

I finished with: Single Unders - 250 reps

Clubbell Training...

My training looked like this:

50 Double Swipes (2 Clubbells) - 15lb clubbell
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell
 
I love using the lighter clubbells as an active recovery. They are a nice change of pace from the other training I have been doing.

Kettlebell & Clubbell Training...

After the hard training I have done lately I wanted to do some kettlebells swings and light clubbell work as an active recovery.

My training looked like this:

300 Kettlebell Swings - 24kg bell
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell