Barbell, Bodyweight & Clubbell Training...

My training looked like this:

Barbell Thrusters - 95lbs - 5x5 - 25 reps
Uneven Pull Ups - 5x10/10 - 100 reps
Swipes - 15lb clubbells - 5x10 - 50 reps
Shield Cast - 15lb clubbell - 50 reps each arm

I did the above in as little time as possible but did not time it.

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 Training & A Question: Viking Warrior Conditioning With A Clubbell???

My training looked like this:

One-handed Mills - 15lb club - 75 reps
One-handed Swipes - 15lb club - 75 reps
Two-handed Hammer Swings - 15lb club - 75 reps
Incline Barbell Push Ups - 75 reps
 
I finished with:
 
Shiled Casts - 15lb club - 30 reps
Shoulder Casts - 15lb club - 30 reps
 
I plan on doing Viking Warrior Conditioning tomorrow with the 16kg kettlebell.
 
I was thinking about VWC & MVo2 training in general wondered if you could do it with a clubbell? Also, if you could what exercises would be best suited in terms of recruiting the most muscle and getting the heart rate up? My answer was the One-handed Mill.
 
The One-handed mill is a good compliment to the kettlebell snatch because the range of motion is almost opposite of the snatch and you are using your legs and hip snap to help drive the club from the bottom position.
 
I am going to start to working on One-handed Mills at 8 reps per 15 seconds with 15 seconds off in between sets with the 15lb club. I might need to adjust the club weight and/or the reps per 15 seconds but we shall see.

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.

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

"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.

Viking Warrior Conditioning - 20 Sets of 8 & Clubbell Training

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 30 sets of 8 in 14 minutes and 45 seconds.

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

The I did some clubbell training:

Arm Cast - 15lb club - 50 reps
Barbarian - 15 lb Club - 50 reps
Shield Cast - 15lb club - 50 reps
Crucifix - (2) 5lb clubs - 50 reps
Swipes - (2) 5lb clubs - 50 reps

I finished with:

Gladiator - 3 reps of 30 seconds each side with the club
Get Up Sit Up - 15lb club - 25 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.