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

Viking Warrior Conditioning & Clubbell MVo2 (Mills) ...

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 20 sets of 8 in 9 minutes and 45 seconds.
Snatch - 16kg bell - 20 sets of 8 - 160 reps
 
Then I did:
 
Clubbell Viking Warrior Conditioning - MVo2 - 40 Sets of 7...

I did timed One-handed Mills with the 15lb clubbell today. I did sets of 7 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 7 in 9 minutes and 45 seconds.

One-handed Mills - 15lb club - 20 sets of 7 - 140 reps
 
300 total reps in 10 minutes total work time.

Kettlebell & Clubbell Escalating Density Training PLUS Viking Warrior Conditioning...

I felt great today after yoga and pushed it hard. I am going back to carbs today after 5 days off and am looking forward to 36 hours of eating pleasure.

Check out my diet - http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien


My training looked like this:

PR One - 10 Minutes:
Swiss Ball Incline Press - 28kg bells - 60 reps
Renegade Rows - 28kg bells - 60 reps

2 Minute Rest

PR Two - 5 1/2 Minutes:
One-handed Mills - 15lb clubbell - 40 reps
One-handed Swipes - 15lb clubbell - 40 reps

Then I did:

Two-handed Hammer Swings - 100 reps
Clockwork Squats - 15lb clubbell - 100 reps

I finished with:

Timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.

Snatch - 16kg bell - 20 sets of 8 - 160 reps

Barbaric Tool For The Truely Hardcore...

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

Clubbells - "Trial By Fire"...

The following is taken from Coach Steer's blog about clubbells:

"The Trial by Fire is quite simply one of the most grueling full body tests of strength-endurance that I can think of".

The official Trial by Fire is done with a set of 25 lbs Clubbells® (15 lbs for the Ladies), and consists of:

1. 130 One-handed Mills on each side
2. 130 Double Swipes and
3. 130 Two-handed Hammer Swings (65 per direction)

The exercises themselves are presented on the following link in the middle of the page:

http://www.squidoo.com/trialbyfire

"Suffice it to say that the Trial by Fire will rip the skin off your hands and wring every last ounce of muscular strength-endurance from your entire body while it taxes your cardio-vascular system to its limit. It will test your mental toughness and require absolute technical efficiency".

For me it is something to shoot for as I get more familiar and adept at clubbell training. I am going to have to work up to using double 25lb clubbells but I make the comparison to a kettlebell snatch test - How fast can you complete a number of reps with good form.

Clubbell EDT (Escatating Density Training)...

I decided to try EDT with my 15lb clubbell this morning. It felt great and I plan to use this method with the 25lb club when I get it. I will use the 15lb club for more high rep training or to back off in intensity and density.

My training looked like this:

PR One - 10 Minutes:
Mills - 80 reps
Shield Casts - 80 reps

2 minutes rest

PR Two - 5 Minutes:
Barbarian - 40 reps
Shoulder Cast - 40 reps

I finished with:
Parry Cast - 50 reps

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.

Snatch/Pull Ladders & Clubbell Training...

Today I did ladders with the 24kg bell on the Snatch and Pull Ups. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:
Snatch - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:
45 Snatch reps left
45 Snatch reps right

90 total Snatches
45 total Pull Ups

Then I did some clubbell training:

Mills - 15lb club - 100 reps
Front Squat Pendulum - 15lb club - 100 reps

Clubbell Training - 500 Reps!

My training looked like this:

Mills - 15lb club - 50 reps
Shield Cast - 15lb club - 50 reps
Lunge Step Pendulum - 15lb club - 50 reps
Shoulder Cast - 15lb club - 50 reps
Head Cast - 15lb club - 50 reps

Then I did used the club for some exercises where I usually use a kettlebell - it was a great change to pace!

Snatch - 15lb club - 100 reps
Figure 8/Hold - 15lb club - 100 reps
Slingshot - 15lb club - 50 reps

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

"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.

A Day @ The Circus...

Today felt like a day at the circus as I trained with the 40lb Xvest, Clubells and the 12lb "Shot". I got alot of strange looks at the gym and one guy even asked someone at the front desk why I was wearing body armor. Good stuff!

I put on the 40lb Xvest first. I have to remember to keep my Xvest training short because the 40lb weight really adds a lot more resistance than it seems and because it sits on your chest it restricts your ribcage/breathing a bit. You can really feel the difference when you take it off. I weighed 160 this morning so the 40 extra lbs is 25% of my body weight.

My Xvest training looked like this:

Pull Ups - 40lb vest- 50 reps
Incline Push Ups- 40lb vest - 25 reps
Push Ups - 40lb vest - 25 reps

Then I did some clubbell training:

Lunge Step Pendulum - 15lb club - 50 reps
Mills - 15lb club - 50 reps
Crucifix - (2) 5lb clubs - 50 reps

I finished with some "Shot" training:

High Toss Lunge - 12lb "shot" - 50 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.