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

Kettlebells & Clubbells = Fun!

I mixed it up this morning and decided it do a quick kettlebell/bodyweight metcon followed by some clubbell work. It has been a while since I have done that and it was a great change of pace.

"Push & Pull"
5 rounds for time: 7:15
10 snatches per arm (35#)
10 push ups

Then I did:
5 rounds not for time:
10 Clubbell Swipes (15#)
10 Hammer Swings (15#)
10 Hammer Throws (15#)

I finished with: 50 Kettlebell Swings (53#)

Clubbell Training...

My training looked like this:

100 Double Swipes (2 Clubbells) - 15lb clubbell
100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 25lb clubbell
100 Hammer Throws (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 25lb clubbell
Single Unders - 500 reps

Olympic Lifts, Xvest Training & Clubbell Training...

I did portions of some Crossfit workouts today. First I focused on strength, then I put on the 40lb Xvest and  I finished with some clubbell training.

My training looked like this:

Reps of: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of

• 1.5x Body Weight Deadlift - 240lbs
• Body Weight Bench Press - 160lbs
• Completed in 30 minutes

Then I put on the 40lb Xvest for:

• 400 Meter Run
• 21 Kettlebell Swings - 24kg bell
• 12 Pull Ups
• Completed in 4:30

I finished with: Swipes - 25lb clubbells - 25 reps

Bells: Kettle & Club...

My kettlebell training looked like this:

Incline Press - 32kg bells - 50 reps

The I did some clubbell training:

•50 Double Swipes (2 Clubbells) - 15lb clubbell

•50 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 15lb clubbell

• 50 One-handed Mills (25 each arm) - 15lb clubbell

I finished with:

• 100 Arm Casts (50 each arm) - 25lb clubbell

"Trial By Fire" Practice....

I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

• 100 Double Swipes (2 Clubbells)
• 100 Mills Alternating (50 Right / 50 Left)
• 100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I plan on taking tomorrow off from training! The German Volume Training from yesterday created a lot of Delayed Onset Muscle Soreness (DOMS) today. The clubbells worked out the soreness but I need to recover before I head into Viking Warrior Conditioning on Friday.

Snatches, Swings & Swipes...

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:
 
Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
 
I finished with:
 
Swings - 24kg bell - 100 reps
Double Swipes - 15lb clubbell - 100 reps

"Crazy 8's"...

My training looked like this today:

Double Swipes - 25lb clubbells - 8x5 - 40 reps
Two-handed Shield Cast - 25lb clubbell - 8x5 each direction - 80 reps
Hammer Swings - 25lb clubbell - 8x5 each direction - 80 reps

I finished with:

Bear Crawls - 24kg bells - 8x10 - 80 steps
Snatches - 24kg bells - 8x5 each arm - 80 reps

Clubbell 5x5, Xvest Training & KB Bear Crawls...

My training looked like this today:

Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps

Then I:

Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
Pull Ups - 40lb Xvest - 25 reps
Push Ups - 40lb Xvest - 25 reps

I finished with:

Bear Crawls - 24kg bells - 100 steps
I definitely fried my CNS as my arms and hands are shaking right now. I am beat!

Extreme Kettlebell Cardi Workout & Clubbell Training...

I did 4 rounds of the Extreme KB Cardio Workout with the 16kg bell. It was pretty tough. There were 560 total reps.

 

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps
• Swing Workout - 180 reps

I finished with some clubbell training:

• 50 One-handed Mills (25 on each side)
• 50 Double Swipes and
  
• 50 Two-handed Hammer Swings (25 per direction)
  

Clubbell 5x5 and Xvest Training...

My training looked like this today:

Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps

Then I:

Ran half mile with the 40lb Xvest in 4:30.

I finished with:

Pull Ups - 40lb Xvest - 25 reps
Push Ups - 40lb Xvest - 25 reps

I am beat!

"Trial by Fire" - 15lb Clubbells & Clap Push Ups...

I completed the "Trial by Fire" this morning with the 15lb clubbells in 28:22 which is 2:22 minutes faster than my last attempt at 30:44. It seemed tougher AGAIN than last time because my grip was gone as I approached a third of the way through! It became as much mental as physical as I just kept pushing to get done.

My training looked like this:

Trial by Fire is done with a set of 15 lbs Clubbells®, and consists of:

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

I finished with:
Clap Push Ups - 25 reps

I plan on taking tomorrow OFF from training.

Kettlebells, Clubbells & "Xvest" Training...

My training looked like this today:

I started 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
 
Then is did:
 
Double Swipes - 25lb clubbells - 25 reps
Two-handed Shield Cast - 25lb clubbell - 25 reps
Barbarian Squat - 25lb clubbell - 25 reps
Two-handed Swipe - 25lb clubbell - 25 reps
Crucifix - 15lb clubbells - 25 reps
 
I finished with:
 
Alternating walking @ 3.7 MPH and a slow run @ 7.5 MPH for a half mile while wearing the 40lb Xvest. It took me 6 minutes to finish the half mile. I eventually want to be able to complete a mile in under 10 minutes while wearing the vest.

"Trial by Fire" - 15lb Clubbells...

I completed the "Trial by Fire" this morning with the 15lb clubbells in 30:44 which is 4 1/2 minutes faster than my first attempt at 35:18. It seemed tougher than last time because my grip was gone as I approached a third of the way through! It became as much mental as physical as I just kept pushing to get done. Definately a good feeling of accomplishment when I put the clubs down after my last double swipe.

My training looked like this:
Trial by Fire is done with a set of 15 lbs Clubbells®, and consists of:

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

I plan on taking tomorrow OFF from training.

Viking Warrior Conditioning - Vo2max - 30 Sets of 8 & Clubbell "Trial by Fire" Practice...

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 - 30 sets of 8 - 240 reps

Then:
 
I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammers.

• 100 Double Swipes (2 Clubbells)
• 100 Mills Alternating (50 Right / 50 Left)
• 100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

For more info on the above workouts click below:
Kettlebells - Viking Warrior Conditioning
Clubbells - Circular Strength Training

"Trial By Fire" - First Attempt - 15lb Clubbells...

I completed the "Trila by Fire" this morning with the 15lb clubbells in 35:18. It was very tough as my grip started to give way half-way though the workout! I can only compare it to how my hands/grip feels at the end of Viking Warrior Conditioning with a 16kg bell (80 Sets of 8). My heart rate was through the roof at about 5 minutes and stayed there the whole time. It is going to take me some time to work up to the 25lb clubs. I plan on taking tomorrow OFF as my hands and forearms will need it.

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®, and consists of:

130 One-handed Mills on each side
130 Double Swipes and
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".
 
I would agree with the above statement 100%!

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.