Double Kettlebell Complexes...

In addition to my Crossfit Training two to three days a week I am getting back to more regular kettlebell training. I am starting Geoff Neupert's Kettlebell Muscle Program. It is all double kettlebell work and is challenging and fun. Check it out!

My training looked like this:

Four rounds of:
5 Double High Pulls
5 Double Snatches
5 Double Military Presses
5 Front Squats

I used the 20kg (44#) bells for all exercises
120 second rest in between rounds

I finished with: Gama Cast - 25lb clubbell - 50 reps

Kettlebell & Clubbell Training...

My training looked like this:

One-arm KB Incline Press - 28kg bell - 25 reps each arm
Military Press - 28kg bells - 25 reps
Double KB Row - 28kg bell - 25 reps
Shrugs - 40kg bells - 25 reps

I finished with: Gama Cast - 25lb clubbell - 50 reps

Kettlebell 5x5...

My training looked like this today:

One-arm KB Incline Press - 24kg bell - 25 reps each arm
Military Press - 24kg bell - 25 reps
Double KB Row - 24kg bell - 25 reps
Jerk - 24kg bell - 25 reps
Double High Pull - 24kg bell - 25 reps

I finished with: Gama Cast - 25lb clubbell  - 100 reps

"Kettlebell, Clubbell & Bodyweight 300"...

"KB,CB & BW 300"
10 Rounds for Time:
10 Kettlebell Deadlifts - 48kg
10 Push Ups
10 Gama Cast - 25# Clubbell
14:31

Holy Carb Hangover!

A Mixed Bag...

I mixed it up today and did as some moves that I have not done in a while. I also kept it short because CFNE has been busting it hard lately.

My training looked like this:

Gama Cast - 25lb clubbell - 50 reps
Farmers Walk - 32kg bells (2) - 150 feet each - 10 reps
Knees-to-Elbows - 25 reps

Kettlebell German Volume Training (GVT)...

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.

My training looked like this today:
Incline KB Press - 24kg bells - 10x10
KB Deadlift - 32kg bell - 10x10
 
I finished with: Gama Cast - 25lb clubbell - 10x10

Double Kettlebell Complexes...

In addition to my Crossfit Training two to three days a week I am getting back to more regular kettlebell training. I am starting Geoff Neupert's Kettlebell Muscle Program. It is all double kettlebell work and is challenging and fun. Check it out!

I also gained 4 lbs this week by adding 1000 extra calories a day in the form of full fat coconut milk and protein powder. I have lost about 4% body-fat over the last two months with the addition of Crossfit but have almost leaned out too much (did not think it was possible). 


My training looked like this:

Four rounds of:
5 Double High Pulls
5 Double Snatches
5 Double Military Presses
5 Front Squats
120 second rest in between rounds

I finished with: Gama Cast - 15lb clubbell - 100 reps

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

50,000 Plus Snatches!

I hit the 80 sets of 8 for the sixth time today in the 15:15 protocol. This put me over 50,000 total. Viking Warrior Conditioning has totally changed my strength endurance and pushed me to levels I thought I could never reach. Over the last year I hit 80x8 six times, 85x8 once and 100x8 once.

My training looked like this:
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 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 - 640 reps
 
Snatch total - 49,710 + 640 = 50,350!
 
I still felt strong after so I did some other training to finish:
 
Gama Cast - 45lb clubbell - 30 reps
Smith Machine Incline Press - 185lbs - 30 reps
Spideman Plank - 3 reps

Kettlebell, Clubbell & Bodyweight Training....

My training looked like this:

Snatch - 16kg bell - 150 reps
Dips - bodyweight - 75 reps
Gama Cast - 45lb clubbell - 50 reps

I finished with: Push Ups - 50 reps

Snatch Total - 47, 630

Kettlebell, Clubbell & Bodyweight Training - 500 Reps...

I mixed up kb, cb and bw training today for 500 reps. I tried to rest as little as possible and hit my body from as many angles as possible. I will time it next time to have a point of reference.

My training looked like this today:

Kettlebell Snatch - 16kg bell - 100 reps
One-handed Mills - 15lb club - 100 reps
One-handed Swipes - 15lb club - 100 reps
Gama Cast - 15lb club - 100 reps
Push Ups - 75 reps
Hanging Pike - 25 reps