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

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

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.

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.

Bodyweight, Kettlebell & Clubbell Training....

I got the first exercise of my bodyweight training from Steve Maxwell's blog -

http://maxwellsc.blogspot.com/2009/02/forget-economy-why-you-cant-afford-to.html.

It is called the L - Seat Pull-UP. It was a nice change of pace from my regular pull ups.

My training looked like this:

L - Seat Pull-Up - 25 reps
Explosive Clap Push Up - 25 reps
Handstand Push Up - 25 reps
Prisoner Squats - 50 reps

Then I did some hand to hand kettlebell work:

Figure 8/Hold - 16kg bell - 100 reps
Hand 2 Hand Cleans - 16kg bell - 75 reps

I finished with some clubbell exercises:
Mills - 15lb clubbell - 70 reps
Crucifix - (2) 5lb clubbells - 30 reps

Core...

I did some flexibility and core work.

My training looked like this:

Hanging Leg Raises - 25 reps
Figure 8/Hold - 16kg bell - 50 reps
Hand 2 Hand Clean - 16kg bell - 50 reps
Punch Matrix - 25 reps
Hot Potato - 16kg bell - 25 reps

Attached is a link to a video on the Punch Matrix:

http://www.artofstrength.com/videos/minute-of-strength-2006-videos/full-punch-matrix.aspx