Mutt Bar - Shoulders

Mutt Bar Klokov Press - 5x10 @ 44lbs

Mutt Bar Wide Grip Upright Row - 5x10 @ 44lbs

Cash Out:

Kettlebell Halo - 5x5/5 @ 53lbs

Figure 8/Hold - 5x5/5 @ 53lbs

AVG HR - 120 BPM

MAX HR - 148 BPM

Mutt Bar - Shoulders…

5 sets of 20 of:

Mutt Bar Bradford Press: 33lbs

Mutt Bar Overhead Raise: 33lbs

Cash Out: Figure 8/Hold - 3x5 @ 53lbs

AVG HR - 122 BPM

MAX HR - 143 BPM

The Bradford Press: "Begin with a standard front or clean grip position with the bar just above your upper chest. Press up like you would for a military press. But once the bar clears the top of your head you need to bring it behind your neck until it comes in line with your ears. And from there you press it back up and return to the front position. There’s no lock out at the top of the movement, and practically all of the work is done by your deltoids and upper trapezius rather than pressing the whole way up by using your triceps. That’s one rep. When you perform a standard shoulder press you find that you ‘lose’ tension at the top of the movement as the triceps extend to drive the weight upwards and take over.

But with a Bradford press you never give your delts any respite. They never get a chance to rest at the top of the movement. By minimizing intra-set recovery and momentum, you can place a huge stimulus on your shoulders through every rep and every set. Continuous tension helps you build muscle, even with lighter loads. When the muscle is in a constant state of contraction it suffers from a reduction in blood flow and therefore oxygen (this is called a hypoxic state)". - SpotMeBro.Com

Kettlebell Complex: Shoulders/Traps...

8 rounds of:

8 Kettlebell Figure 8/Hold

8 Kettlebell Upright Row 

8 Kettlebell Monkey Shrug

*35lb Kettlebell 

Cash Out: Kettlebell Lawnmowers - 3x8 @ 35lbs

Kettlebell Lawnmowers: It's like a one-arm upright row, but done in an explosive fashion. You'll feel like the motion is similar to trying to start a difficult lawn mower. Lean forward a bit, then really explode the kettlebell upwards”. - T Nation

“Around the World”...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 10 Figure 8/Hold in between sets 

210 Kettlebell Swings and 200 Figure

8/Holds

Cash Out: One-Leg KB Deadlift - 5x5 @ 53lbs

German Volume Training - Legs & Misc Kettlebell Stuff... (5)...

Back Squat - 10x5 - 155lbs

Tactical Lunge - 10x5 (each leg) - 30lbs 

Flip & Squat - 3x5 - 40lbs

Figure 8/Hold - 3x5 - each side) - 30lbs 

KB Hot Potato - 20 reps (each side) - 25lbs

"Heaven"...

10-8-6-4-2 of:
Double KB Snatch (44)
Strict HSPUs 
KB Figure 8/Hold (44)
7:43 Rx

"Death Star"...

"Death Star"

10,9,8,7,6,5,4,3.2.1 reps of:

OHS (95)

Games Style Push Ups

Figure 8 to a Hold (53)

11:37 Rx

(First time 11:11 Rx - but did regular push ups)

"Death Star"...

"Death Star"

10,9,8,7,6,5,4,3.2.1 reps of:

OHS (95)

Push Ups

Figure 8 to a Hold (53)

11:11 Rx

"Asteroids"...

10 Rounds for Time of:

• 5 Double Kettlebell Cleans (35)
• 10 Push-Ups
• 15 Figure 8/Hold (35)

      14:53 Rx

Video: The "Figure 8 to a Hold"

The Figure 8 to a Hold is a routine that, although it seems easy in theory, is one of the more difficult to learn and teach. Here is the full breakdown of how to perform what many consider to be a critical routine in kettlebell training. There’s also a breakdown of a more advanced version featuring a backward lunge.

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.

Kettlebell Training From All Angles...

After yesterday's German Volume Training I decided to back off a bit in intensity today but use only kettlebells. I concentrated on some exercises that I have not done in a while. For example - The kettlebell snatch. I had not done ANY kettlebell snatches since March 10th before today. I really burnt myself out in my quest for 50,000 and really needed a break from them.

You can check out the Snatch Race Leader Board 

My training looked like this:

Snatches - 16kg bell - 50 reps

Figure 8/Hold - 16kg bell - 50 reps

Hand 2 Hand Clean - 16kg bell - 50 reps

Overhead Squat - 16kg bell - 50 reps

Windmill - 16kg bell - 50 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

Viking Warrior Conditioning - Snatches: 65 sets of 8...

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 65 sets of 8 in 32 minutes and 15 seconds.

Snatch - 16kg bell - 70 sets of 8 - 520 reps

Snatch total -  48, 510 + 520 = 49,030
 
I finished with: Figure 8/Hold - 16kg bell - 100 reps

Sometimes Less Is More...

I took a break from snatches today and kept my training under 20 minutes. I have been hitting it hard lately and wanted to ease back.

 My training looked like this today:

Floor Press - 32kg bells - 40 reps
Renegade Reverse Fly - 12kg bells - 40 reps
Swings - 40kg bell - 40 reps

I finished with: Figure 8/Hold- 16kg bell - 50 reps

Core...

I did some light and fast training this morning. I am off to a hotel for 4 days for a work meeting and will not have kettlebells so.... no snatches for me. I think my shoulders need a rest anyway.

My training looked like this:

• Figure 8/Hold - 16kg bell - 100 reps
• Dive Bomber/Pike - 100 reps
• Hanging Leg Raises - 100 reps

Swing That Bell...

I was going to take today off from training but since I am on vacation this week and went a bit crazy with ice cream (1/2 gallon!) and Chinese food yesterday I decided to get some work in with the 24kg bell.

My training looked like this:

Swings - 24kg  bell - 400 reps
Figure 8/Hold - 24kg bell - 100 reps

Doing heavy Figure 8s/Hold really works your arms especially after 400 reps of swings. My hands are pretty beat up as the 24kg bell really pulls as you rotate the bell diagonally.

Whatever.....Back to MV02 snatches tomorrow.

Core Training: Kettlebell & Clubbell...

I used the kettlebell and the clubbell this morning to do some core exercises that I would normally just use a kettlebell. I also wanted to keep my session short andf light as more of a back off/recovery workout.

My training looked like this:

Hand 2 Hand Clean - 16kg bell - 40 reps
Windmill - 16kg bell - 20 reps
Figure 8/Hold - 16kg bell - 40 reps
Hand 2 Hand Clean - 15lb cubbell - 40 reps
Windmill - 15lb clubbell - 20 reps
Figure 8/Hold - 15lb clubbell - 40 reps

I finished with:
Hanging Leg Raises - 25 reps

EDT - Kettlebells & Clubbells...

My training looked like this:

PR One - 10 Minutes:
Incline Kettlebell Flys - 20kg bells - 70 reps
Double KB Rows - 24kg bells - 35 reps

3 Minute Rest

PR Two - 5 Minutes:
One-handed Mills - 15lb clubbell - 50 reps
Two-handed Swipes - 15lb clubbell - 25 reps

I finished with:
Shield Cast - 15lb clubbell - 40 reps
Figure 8/Hold - 15lb clubbell - 50 reps
Windmill into Overhead Squat - 15lb clubbell - 9 reps of each exercise each side

Kettlebell, Clubbell, Bodyweight & "Shot" Training...

I mixed up kettlebell, clubbell, bodyweight & "Shot" training today for 500 reps. I tried to rest as little as possible and hit my body from as many angles as possible.

My training looked like this today:

Kettlebell Swings - 24kg bell - 100 reps
One-handed Mills - 15lb club - 100 reps
One-handed Swipes - 15lb club - 100 reps
Shield Casts - 15lb club - 100 reps
Plyometric Incline Push Ups - 75 reps
Hanging Pike - 25 reps
Overhead KB Hold Walks - 24kg bells - 2 reps @ 150ft
High toss Lunge - 12lb "shot" - 30 reps

I finished with:
Figure 8/Hold - 15lb club - 75 continuous reps

Clubbell Core Work...

I used the clubbell this morning to do some core exercises that I would normally used a kettlebell. It was a nice change of pace.

My training looked like this:

Woodchop - 15lb clubbell - 60 reps
Hand 2 Hand Clean - 15lb cubbell - 60 reps
Windmill - 15lb clubbell - 30 reps
Figure 8/Hold - 15lb clubbell - 60 reps
Gladiator - 6 reps @ 30 seconds
Hot Potato - 15lb clubbell - 60 reps
I finished with:

Hanging Leg Raises - 24 reps

300 total reps.

I also found a great website for clubbell info from Coach Steer : http://www.squidoo.com/clubbell-exercises. Check it out.