"Helen" & Clubbell Training...

My training looked like this:

"Helen"
Run 400m
21 Kettle Bell Swings - 24kg
12 Pull Ups
3 Rounds For Time: 13:43

I finished with:

Hammer Swings - 15lb club - 100 reps (50 clockwise/50 counter-clockwise)
Hammer Throws - 15lb club - 100 reps (50 clockwise/50 counter-clockwise)

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.

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

50 Double Swipes (2 Clubbells)
50 Mills Alternating (25 Right / 25 Left)
50 Hammer Swings (two-handed: 25 Clockwise /25 Counter-Clockwise)

I finished with:

Double Snatches - 16kg bell - 25 reps

For more info on the above workouts click below:

Kettlebells - Viking Warrior Conditioning
Clubbells - Circular Strength Training

"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

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)
  

"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.

"300" Kettlebell & Clubbell Reps PLUS Ran One Mile with 40lb Xvest...

My training looked like this today:

Two-handed Shield Cast - 25lb clubbell - 50 reps
Arm Cast - 25lb clubbell - 100 reps

Then I ran one mile in 10:45 while wearing the 40lb Xvest.

I finished with:

One Arm Incline KB Press - 32kg bell - 50 reps
One-Handed Mills - 15lb clubbell - 50 reps
Two-handed Hammer Swings - 25lb clubbell - 50 reps
 
I have been feeling great lately strength wise. I may practice yoga and/or do some light stretching tomorrow or take the day off from training. I also plan on going almost carb free for the next 2 weeks just to press reset. Sometimes that is all I need to lean out a bit.

EDT - Kettlebells & Clubbells...

My training looked like this:

PR One - 15 Minutes:
Incline KB Press - 24kg bells - 90 reps
High Pull - 24kg bells - 90 reps

5 Minute Rest

PR Two - 10 Minutes:
Two-handed Shield Cast - 25lb clubbell - 70  reps
One-handed Swipes - 25lb clubbell - 70 reps

I finished with:

One-Handed Mills  - 15lb clubbell - 50 reps
Two-handed Hammer Swings - 15lb clubbell - 50 reps

The 15lb clubbell felt like a feather afer 140 reps with the 25lb clubbell in 10 minutes. This workout kicked my ass big time!

"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%!

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.

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

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.