Day Off...

I am taking today off after 4 days of hard training.

EDT with Kettlebells, Barbells & Bodyweight...

I did not get to train till this afternoon and decided to do some Escalating Density Training and get in as many reps as possible in 15 minutes time.

My training look like this today:

PR One - 10 Minutes:
Incline Bench Press - 135lbs - 35 reps
Snatch Pull & Press - 24kg bell - 35 reps

3 Minute Rest

PR Two - 5 Minutes:
Pull Ups - 40 reps
Dips - 40 reps

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

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

5x5....

My training looked like this today:

KB Incline Press - 32kg bells - 25 reps
Two Hand Curl - 32kg bell - 25 reps
Upright Row - 32kg bell - 25 reps
One Arm Jerk - 32kg bell - 25 reps
Triple Crush - 20kg bell - 25 reps
Figure 8/Hold - 20kg bell - 50 reps

Felt good to train again! I plan on doing some MV02 and clubbell training tomorrow.

Back At It Tomorrow...

I will be home early tomorrow morning and am looking forward to getting back to training. I did not watch what I ate (but did not go crazy) this week and may continue to eat carbs for a week or so as I get back into training. It all depends how I feel.

Push Ups...

I am in Las Vegas on vacation with the family and it is 102 degrees. I had not trained since Saturdays as the "gym" here is beyond pathetic.

I did 150 push ups this morning just to keep my mind fresh. I do not plan on training again until Friday.

I will say that I saw Le Reve and thought it was one of the best displays of what the human body is able to do when properly trained! Good Stuff! Check out the video on the above link.

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)

Day Off...

I am taking another day off today. I will train again tomorrow before the family heads to Las Vegas for 5 days. I have not figured out what I am going to do for training next week.

Triples...

My training looked like this today:

Goblet Squats - 40kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 36kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

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.

Got the Clubbell!

I got my 15lb clubbell and Rif was right...it is a lot heavier than I could imagine. Feels like the 24kg bell the first time I picked it up and tried to snatch it. I played around with it for a while and tried:

• Arm Cast
• Shoulder Cast
• The Barbarian
• Gama Cast
• Pendulum
• Swings

I also spent some time trying to so some Mills. This was by far the hardest exercise I tried and felt very uncoordinated. This is going to take some time with the bell to get my coordination down. My forearms, wrists and hands felt the torque even after 10 -15 minutes of work. I will keep it up and hopefully I make some progress!

"300" - From All Angles...

My training looked like this:

Swings - 24kg bell - 175 reps
Figure 8/Hold - 24kg bell - 50 reps
Slingshot - 24kg bell - 50 reps
Snatch Pull & Press - 24kg bell - 25 reps

What Benefits Can You Expect from Clubbell® Training?

From http://www.clubbell.tv/:

"Yes, you see the obvious development of the arms, shoulders, upper back and chest of Clubbell® training enthusiasts. However, the most misunderstood difference between Circular Strength Training® and conventional weight-lifting is that the Clubbell® is specifically designed to connect the superior force production of torque to one's core. The Clubbell® is truly a mere extension of the body. Every exercise in the CST repertoire is a core activation exercise, which is why you see such incredibly powerful abs, obliques and strong lower backs of Clubbell® users. Furthermore, all exercises are full bodily intensive: creating incredibly powerful glutes, hams, quads and calves from the leg drive".

I am excited to get my clubbell tomorrow and will provide feedback after I have spent some time playing around with it.

Attached is a link to some sample exercises:

http://www.rmaxinternational.com/images/barbarictool.pdf

Day Off Tomorrow...

I need a day of rest and with a busy work day...tomorrow fits the bill. Next Saturday I am headed to Las Vegas with the family. I need to figure out my training schedule. I could probably use a few days off in a row but will figure something out. Maybe I will take my 15lb clubbell? Not a bad idea other than paying for the extra weight.

From All Angles...

My training looked like this:

Figure 8/Hold - 24kg bell - 50 reps
Snatch Pull & Press - 24kg bell - 50 reps

(Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start.)

Pull Ups - 50 reps
Push Ups - 50 reps

"Shot" Training....

Today I threw around the 12lb "Shot" for a bit. My legs are fried from the 100 swings with the 48kg bell yesterday. I find the "shot" a great way to get the blood flowing as an active rest and to mix up my training. It is a nice change of pace from the kettlebells in the same vain as I think the clubbell will be. Check it out by following the link at the top of my blog to the tactical athlete.

I did 2 sets of 10 reps of the following:

Slingshots (both direction)
Deck Squats
Squats with Hot Potato
Lunges with Hot Potato
Lunges with Figure 8 into High Toss
Hot Potato
Russian Twist
Get Up Sit Up
Low Toss
High Toss
Knee Ups
Gladiator

"325"...Good Times!

My training looked like this today:


10 x 10: Two handed swings (48 kg bell) - 100 reps

10 x 10: Chin-ups (body weight) - 100 reps

10 x 10: Explosive KB push ups - 100 reps

• (this requires you to do a push up with one hand on the bell and one on the floor – then explode so that the other hand lands on the bell in the push up position for the next rep)

I finished with:

Handstand Push Ups - 5x5 - 25 reps

I am fried after this one!!

Viking Warrior Conditioning - MVo2 - Snatches: 30 sets of 8 & Misc...

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 finished with:

Hanging Leg Raises - 30 reps
Figure 8/Hold - 16kg bell - 30 reps

Waiting on my Clubbell!

I have been wanting to incorporate something new into my training and decided to give the clubbell a try. I ordered it today from http://www.clubbell-exercise-training.com/ and am trying to get more info on them. Below is a great post from Rif with a link to a great article that links the same physics responsible for kettlebells tremendous success in helping achieve athletic progress to clubbells. Thanks Rif!


Got this from Rif's Blog:

"While perusing Scott Sonnons RMax site for info about my soon to be delivered clubbells I found this very interesting article on the physics of circular or pendulum swings and how increasing the speed of a circular motion dramatically increases the torque,force AND the work involved. If one substitutes 'kettlebell' for 'clubbell' in the article you end up with the same thing I have been saying for a long time: increasing the speed of the swing or snatch via compensatory acceleration dramatically(exponentially) increases the forces involved in the movement.This is the essence of the RKC Hardstyle methods.Now the clubbell is much longer than the kb but the same physics should apply.Those who scoffed at Kenneth Jays force plate data need to read this carefully. Can't wait for the clubbells to come, they should be very fun"

Escalating Density Training (EDT)...

I feel a bit better this morning as I stopped taking the antibiotics yesterday. It was probably worth being a bit sick since my tooth feels good. Now I need to get back on track diet and training wise. I have been mixing in carbs to a greater degree this week since I have been feeling weak and I plan to continue that for a few more days until I am back to 100%.

My training look like this today:

PR One - 10 Minutes:
Goblet Squats - 32kg bell - 50 reps
Deadlift - 48kg bell - 50 reps

3 Minute Rest

PR Two - 5 Minutes
Incline KB Press - 32kg bells - 35 reps
One Arm Rows - 32kg bell - 25 reps each arm

I finished with:

Iron Cross - 20kg bells - 25 reps

19,448lbs lifted.

Swings & Push Ups....

I am still beat from the antibiotics but got something done this morning. Not as much as I wanted to but at least I got the blood flowing.

My training looked like this:

Swings - 24kg bell - 150 reps
Push Ups - 50 reps

No Training & The Downside of Antibiotics!

I am wiped from the antibiotics to clear up my infected molar in front of the wisdom tooth. Crazy that medicine to make you better makes you feel like crap but that is a topic for another day. I am done with the medicine on Wednesday and may have to put off training until then. Hopefully I feel better tomorrow. Oh well - I have not taken multiple days in a row off in a long while. My body probably needs it.

When I feel better I plan on starting up with a 500 swing workout (20x25) just because. I got to talking about swings with my wife Fabiana and realized that swings are the first exercises you learn when starting kettlebell training and then the longer you have been training the less you do them. I have been obviously concentrating on snatches over the last 9 months (35,000 of them!) but plan on working swings in as well to keep my training simple.

Training Later Today - Maybe...

I got back from the Cape late last night and will try to train later today after work. I need to get my wisdom teeth out soon (at 40!) and am dealing with the pain of them pushing on my my back molars. I may just end up taking another day off and starting again tomorrow.

Viking Warrior Conditioning - MVo2 - Snatches: 25 sets of 8 & Push Ups...

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 25 sets of 8 in 12 minutes and 45 seconds.

Snatch - 16kg bell - 25 sets of 8 -200 reps

Then I finished with:

Push Ups - 100 reps

I am taking tomorrow off from training as I need a day off AND have a possible root canal/pulled tooth today. I have major tooth pain that has been going on for about a week. I hate the dentist and put it off as long as I could.

Triples & Swings...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
Goblet Squats - 32kg - 3x3 - 9 reps
One Arm Rows - 48kg bell - 3x3 each arm
Double Deadlifts - 40kg bells - 3x3 - 9 reps
One Arm Incline Press - 32kg bell - 3x3 - 9 reps
Upright Row - 40kg bell - 3x3 - 9 reps
Pullovers - 36kg bell - 3x3 - 9 reps

I finished with:

Swings - 24kg bell - 100 reps

Snatch Challenge Update - I just crossed 35,000!

At the end of October 2008 I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches. It is - http://www.personaltrainingmanager.com/sc.asp According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

As of today my snatch total is 35,038. I hope to break 50,000 by the end of the year.

Training & Diet Reference Materials...

I often get asked about different training methods I use and where one might find good information on my diet or different diets available. So I decided to put together a list.

Training Books:

Muscle Logic - Trainers and Olympic athletes agree that Escalating Density Training (EDT) really works. Now everyone who works out can learn how to benefit from this superbly effective, time-efficient system. (http://www.amazon.com/Muscle-Logic-Escalating-Density-Training/dp/1594860831)

Enter The Kettlebell - “Pavel’s Kettlebell Training System—The Shortcut To Extreme Strength and Elite Conditioning. Guaranteed.” (http://www.dragondoor.com/b33.html?affid={subid})

Viking Warrior Conditioning - The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training - (http://www.dragondoor.com/b39.html?affid={subid})

Diet Books:

Men's Health TNT Diet - The Explosive New Plan to Blast Fat, Build Muscle, and Get Healthy in 12 Weeks (http://www.amazon.com/Mens-Health-TNT-Diet-Explosive/dp/1594869766/ref=sr_1_1?ie=UTF8&s=books&qid=1238100855&sr=1-1)

Better Than Steroids - The meat of the book is the eating plans. I have reviewed the top four eating plans for guaranteed success. They come with detailed instructions on how they work, when they work best, and how to design one for yourself. From leaning up to bulking up, these are the eating plans that work. They teach you how to use the most powerful drug out there, food, to your advantage. I say it all the time, "Anyone can exercise, but only the ones who know HOW to eat make improvements!" (http://www.amazon.com/Better-Than-Steroids-Warren-Willey/dp/1425103391/ref=sr_1_1?ie=UTF8&s=books&qid=1238100970&sr=1-1)

Viking warrior Conditioning - Vo2max - 15 Sets of 8, Rotational Floor Press & Other Stuff...

My legs were fried from yesterdays EDT training so I only did 15 sets of MVo2 and the did some other 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. Then I did some rotational floor presses that I got from Greg Mihovich's DVD "Iron Beast Conditioning". You can check out his products at http://www.theundergroundgym.com/

My training looked like this:

Snatch - 16kg bell - 15 sets of 8 - 120 reps
Rotational Floor Press - 24kg bells - 25 reps each arm
Upright Rows - 32kg bell - 25 reps
Hanging Leg Raises - 25 reps

Escalating Density Training (EDT) - Legs...

My training looked like this today:

PR One - 10 Minutes

Goblet Squat - 24kg bell - 68 reps - 3590lbs
KB Deadlift - 48kg bell - 68 reps - 7181lbs

3 Minute Rest

PR Two - 5 Minutes

Dragon Walks - 20 steps each leg - 6600lbs
One Leg DL - 24kg bell - 20 reps each leg - 2112lbs

15 minutes of work - 216 reps - 19,482lbs lifted!

Last week I did 256 reps and lifted 23,839 lbs in 25 minutes of work time which translates into 10.2 reps per minute and 954 lbs lifted per minute. This week I did 216 reps and lifted 19,482 lbs in 15 minutes of work time which is 14.4 reps per minute and 1299 lbs lifted per minute.

The increase from last week was: 41% increase in reps per minute and 36% increase in lbs lifted per minute. This is THE definition of EDT. More work.....less time!

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

Viking Warrior Conditioning - Vo2max - 20 Sets of 8 & Farmers Walks...

I did not get to train till this afternoon and was beat from work today (drove 220 miles with 5 appointments)so I kept it brief but intense.

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:

Farmers Walks - 40kg bells - 8 sets @ 150 feet each

Viking warrior Conditioning - Vo2max - 40 Sets of 8 & Swings...

I did VWC today for the first time since June, 21st - 6 weeks. It was tough for the first time out in a while.

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 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

Then I did:

Swings - 24kg bell - 9 sets of 20 - 180 reps

500 reps total!

"300"...

I added weight to most exercises today and did 300 reps. I also decided to go through the whole circuit in order three times. I finished in 55 minutes and will try to reduce the training time as much as possible in the next month or so.

My training looked like this:

Pull Ups - 165lb body weight plus 16kg bell - 30 reps - 6000lbs
Snatch - 24kg bell - 30 reps - 1584lbs
Double Deadlift - 32kg bells - 30 reps - 4224lbs
Incline KB Press - 32kg bells - 30 reps - 4224lbs
Shrugs - 40kg bells - 30 reps - 5280lbs
Floor Press - 32kg bells - 30 reps - 4224lbs
Triple Crush - 20kg bell - 30 reps - 1320lbs
One Leg Deadlift - 28kg bell - 30 reps - 1848lbs
One Arm Row - 48kg bell - 30 reps - 3168lbs
Calf Raise - 40kg bells - 30 reps - 5280lbs

37,152 lbs lifted.

I started my carb load yesterday afternoon and had 16oz of non-fat chocolate milk after training todat. I feel great!

Day Off & This Weekend's Carb Load...

I am taking my first day off from training today in two weeks. I plan on doing my "300" tomorrow with more lbs. I hope to go over 30,000lbs for my workout. My legs are fried from yesterday but it is a good soreness.

I have been pretty strict this week during the low carb phase and might try to eat very clean during my carb up phase this weekend: fruit, high fiber, lower fat instead of the all out eating spree that usually included alot of ice cream, pizza, french fries, etc. I am wondering what effect it will have on my body composition.

You can check out my regular diet/eating plan at the following link:

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

Escalating Density Training (EDT) - Legs...

I focused just on legs today as I try to push my training to the next level.

My training looked like this today:

PR One - 15 Minutes

Goblet Squat - 24kg bell - 68 reps - 3590lbs
KB Deadlift - 48kg bell - 68 reps - 7181lbs

3 Minute Rest

PR Two - 10 Minutes

Dragon Walks - 30 steps each leg - 9900lbs
One Leg DL - 24kg bell - 30 reps each leg - 3168lbs

25 minutes of work - 256 reps - 23,839 lbs lifted!

Core & Misc...

I did not sleep well last night and am beat from my training lately (1000 reps in the last 4 days) so I just did some flexibility and core work.

My training looked like this:

Hanging Leg Raises - 25 reps
Arm Behind the Back Windmills - 24kg bell - 20 reps
Punch Matrix - 20 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

"200"...

I added weight to most exercises today but reduced the reps from 300 to 200. I also decided to go through the whole circuit in order twice instead of bunching the exercises together in blocks.

My training looked like this:

Pull Ups - 165lb body weight - 20 reps - 3300lbs
Snatch - 20kg bell - 20 reps - 880lbs
Dead lift - 40kg bell - 20 reps - 1760lbs
Incline KB Press - 32kg bells - 20 reps - 2816lbs
Shrugs - 40kg bells - 20 reps - 3520lbs
Squats - 28kg bells - 20 reps - 2464lbs
Triple Crush - 20kg bell - 20 reps - 880lbs
Two Hand Curl - 36kg bell - 20 reps - 1584lbs
One Arm Row - 48kg bell - 20 reps - 2112lbs
Calf Raise - 40kg bells - 20 reps - 3520lbs

22,836lbs lifted. Next time I will try to get 300 reps

Swings & Deadlifts...

I am going to work in more leg work on my swing/snatch days in an effort to do more of what I normally do not do training wise. Squats, Deadlifts, etc.

My training looked like this today:

Swings - 24kg bell - 150 reps
Deadlifts - 24kg bells - 50 reps

"300"...

I decided to do a full body training session utilizing 10 exercises for 30 reps each. I may stick to this for a month or so and increase the weight, decrease the training time, and mix up order of the the exercises to change the stimulus.

My training looked like this:

Pull Ups - 165lb body weight - 30 reps - 4950lbs
Snatch - 16kg bell - 30 reps - 1056lbs
Dead lift - 32kg bell - 30 reps - 2112lbs
Incline KB Press - 28kg bells - 30 reps - 3696lbs
Shrugs - 40kg bells - 30 reps - 5280lbs
Squats - 24kg bells - 30 reps - 3168lbs
Triple Crush - 16kg bell - 30 reps - 1056lbs
Two Hand Curl - 32kg bell - 30 reps -2112lbs
One Arm Row - 40kg bell - 30 reps - 2640lbs
Calf Raise - 40kg bells - 30 reps - 5289lbs

31,350lbs lifted!

Changing My Training....

After some thought I am planning on taking a break from "Return of the Kettlebell" for a while.

I am going to mix up:

- EDT (Escalating Density Training)
- ETK (Enter the Kettlebell):(C&Ps & Pull Ups)
- VWC (Viking Warrior Conditioning)
- Bodyweight Training
- Xvest Training
- Shot Training
- Tabata

I have been making good progress with "ROTK" but have been getting burnt out and need to change the routine. I plan on returning to "ROTK" in the near future.

Swings...

I was not in the frame of mind for clean & jerks today so I just did some swings.

My training looked like this:

Swings - 32kg bell - 100 reps - 7040 lbs
Swings - 24kg bell - 100 reps - 5280 lbs
Swings - 20kg bell - 100 reps - 4400 lbs

300 swings. 16,720 lbs total.

Core & Stretching...

My hip flexors and groin have been bothering me lately so I decided to mix up my training a bit with some "core" work and streching.

My training looked like this:
Hanging Leg Raises - 15 reps
Windmills - 16kg bell - 15 reps per arm
Figure 8/ hold - 16kg bell - 15 reps per arm
Get Up Sit Up - 16kg bell - 15 reps per arm
Punch Matrix - 15 reps per leg
Spiderman Plank - 15 reps per leg

I finished with:
- Low Bridges
- Pikes
- Dive Bombers
- 50 reps of medicine ball throws (10lb ball) into the ground

Variety Day...

My training looked like this:

Swings - 24kg bell - 50 reps
Chin Ups - 50 reps
Push Ups - 50 reps

"Return of the Kettlebell" Week 8 - Day 2 - Long Cycle C & J...

My training looked like this:

I added another ladder to make it 5 ladders.

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 5 times

60 cleans @ 48kg
60 jerks @ 48kg

12,673 lbs lifted

I did the above in 24:30. I will try to reduce the training time going forward.

Variety Day - ROTK - Modified Tabata Protocol - 16kg Thrusters...

Pick your exercise and then work for twenty seconds and rest for twenty seconds - I doubled the normal rest in Tabata from 10 seconds to 20 seconds because I am already pushing it with my "Return if the Kettlebell" training.

Repeat and rinse. For 5 minutes and that will be eight intervals.

I did thrusters with the 16kg bells and ended up getting 57 total in 5 minutes. Not bad considering I did not get to train till late last night (instead of 5AM) and did Viking Push Presses so my legs were beat.

I needed to rest for a few minutes before I finished with:

Push Ups - 30 reps
Pull Ups - 30 reps
Dips - 30 reps

ROTK - Week 4 - Day 1 - Viking Push Press...

My training looked like this:

I timed my training today to escalate the density (EDT)

Viking Push Presses - 16kg bells

Double Snatch into VPP
1x2 2 rep
1x4 4 reps
1x6 6 reps

I did the above 5 times

I finished with:

Front Raise Snatch - 16kg bell - 3x10 each arm
Side Raise Snatch - 16kg bell - 3x10 each arm

15 double snatches
60 Front Raise Snatches
60 Side Raise Snatches

9504 total lbs lifted

I did the above in 17:20.

Variety Day - "Return of the Kettlebell" ...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Incline KB Press - 32kg bells - 50 reps
Upright Row - 32kg bell - 50 reps
Swings - 24kg bell - 50 reps

"Return of the Kettlebell" Week 7 - Day 3 - Long Cycle C & J...A Bump In The Road

I ran into a bump in the road during my training this morning. I riped a huge callous off my right hand below my pinkie finger during my first ladder. All the torque of the 32's from the long cycle must have been really wearing on my hands. I put a band-aid on it wrapped it with duct tape. I made it through three ladders but was losing my concentration during the jerks and felt my form deteriorating. I did't want to tweak my back just it make it through one workout.

So, reluctantly....I wrapped it up - left the gym - and went home.


My training looked like this:

"Heavy" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 3 times

36 cleans @ 64kg
36 jerks @ 64kg

10,138 lbs lifted

Another Day Off...

I am taking another day off today. That will make it 3 days off (Monday, Wednesday, Friday)this week but I feel like I need it.

My tri's and quads are fried from the 60 long cycle clean and jerks yesterday with the 24kg bells (12,672lbs) and I have to do 60 more tomorrow with the 32's (16,896). That is a 33% increase in total lbs lifted from one workout to the next!


Once the volume starts building up with this training program the variety days and ancillary training need to decrease.

"Return of the Kettlebell" - Questions And Answers....

Below is a few questions I recently received on my ROTK training. I thought they were good ones and decided to post them for good feedback for anyone considering trying this training method.

Questions:

Rob,

First off...very impressed with you snatching two 32kg KBs before your presses! How do you feel about the "off-set" weight snatches prior to pressing? I just read ROTK and plan on starting but feel a bit concerned on the torque placed on the low back with a 32 and 16kg bell being snatched and the possibility of rotation that can be placed upon the core?

Answers:

Thanks Rick. It is a commitment and a bit scary sometimes. My form is pretty good but not perfect. I am decreasing the time right now and feeling stronger but it will be interesting as I add some more volume. I do not know how far I can go at 165lbs. I have gained strength and added muscle while leaning out at the same time. I do would like to gain about 10 more pounds but at 5 ft 8 in I look stupid over 175lbs.

The offset weight snatches actually feel pretty good if you concentrate on bringing the bells up evenly. Switching back and forth the bells evens out the load and there does not seem to be a problem with back instability. Plus, it seems to make doing double snatches with an even load (even the 32’s) seem easier because you do not have to think about the weight differential and manually controlling the speed of the bells to even out.

The cleans and jerks make the snatch, press, squat and deadlift block feel like a breeze!

"Return of the Kettlebell" Week 7 - Day 2 - Long Cycle C & J...

My training looked like this:

I added another ladder to make it 5 ladders.

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 5 times

60 cleans @ 48kg
60 jerks @ 48kg

12,673 lbs lifted - which is up from 10,137 lbs lifted last time....20% increase! I was sweating bullets and feeling it.

I Am Back...

I got back from Dallas last night and hope to do Jerks today from Return of the Kettlebell. I did Viking Push Presses on Tuesday but had to use 35lb dumbells instead. I took yesterday off. I will post my training later after I complete it.

Day Off..

I have to go to Dallas till Wednesday night for work and took today off from training. I will not have kettlebells available but will do my best to get some training done.

Variety Day - ROTK - 10x10 (German Volume Training)...

I decided to do some high volume to mix it up. I did 10 sets of 10 (German Volume Training).

My training looked like this:

Snatch - 16kg bell - 10x10 each arm - 200 reps
Incline KB Press - 24kg bells - 10x10 - 100 reps

I finished with:

Swings - 24kg bell - 10x10 - 100 reps (10 second rest between sets)

22,880 lbs lifted

"Return of the Kettlebell" - Week 6/ Day 3 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I completed my training in 24 minutes today down from 32 last week (escalating density) which is a 33% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.


I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

Day Off...

I am taking today off from training.

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Iron Cross - 28kg bells - 5x5 - 25 reps
Smith Machine Incline Press - 245lbs - 5x5 - 25 reps
One Arm Bottoms Up Clean - 28kg bell - 5x5 each arm - 25 reps each arm

12,285 lbs lifted

I finished with:

Medicine Ball Close Push Ups - 25 reps
Hanging Pikes - 25 reps

"Return of the Kettlebell" - Week 6/ Day 2 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts.

I completed my training in 19 minutes today down from 24 last week (escalating density) which is a 21% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.

I used the 24kg & 32kg bells - "Medium" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 24kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 56kg per rep = 13,552lbs lifted

Variety Day - "Return of the Kettlebell" - VWC & Xvest Training...

I did some Viking Warrior Conditioning and Xvest Training today on variety day during "Return of the Kettlebell".


My training looked like this:

As a warm up 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 13 sets of 8 in 6 minutes and 15 seconds.

Snatch - 16kg bell - 13 sets of 8 - 104 reps

Then I did some training with the 40lb Xvest:

Push ups on Bosu Ball - 10x5 - 50 reps
Pull Ups - 10x5 - 50 reps

I finished by alternating walking @ 4mph and slow run at 6.5mph for 5 minutes. It felt great to get the vest off at the end!

"Return of the Kettlebell" - Week 6/ Day 1...Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts.

I completed my training in 15 minutes today down from 20 last week (escalating density) which is a 25% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 48kg per rep = 11,616 lbs lifted

Variety Day - "Return of the Kettlebell" - Heavy...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

One Arm Incline KB Press - 40kg bell - 15 reps per arm
Upright Row - 40kg bell - 15 reps
One Arm KB Jerk - 40kg bell - 9 reps per arm

I finished with:

25 consecutive pull ups!

"Return of the Kettlebell" - Week 5/ Day 3...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

I completed my training in 32 minutes today.

Day Off...

I am taking today off from training although I am getting a massage. Tomorrow is my "heavy day" with "Return of The Kettlebell" - 110 reps of double snatches, double presses, double squats and deadlifts with the 32's.

15,448 lbs to be lifted!

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Iron Cross - 24kg bells - 5x5 - 25 reps
Smith Machine Incline Press - 225lbs - 5x5 - 25 reps
One Arm Bottoms Up Clean - 24kg bell - 5x5 each arm - 25 reps each arm

10,905 lbs lifted

"Return of the Kettlebell" - Week 5/ Day 2...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 24kg & 32kg bells - "Medium" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 24kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 56kg per rep = 13,552lbs lifted

Next week I will try to decrease the time from start to finish. I completed my training in 24 minutes today.

Day Off...

I am taking today off from training. The 48 long cycle clean & jerks on Saturday with the 32kg bells and yesterday's training has me exausted. I need to make sure that I am getting enough rest.

"Return of the Kettlebell" - Week 5/ Day 1...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 48kg per rep = 11,616 lbs lifted

Next week I will try to decrease the time from start to finish. I completed my training in 20 minutes today.

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Incline KB Press - 32kg bell3 - 25 reps
Upright Row - 32kg bell - 25 reps
Two Hand Curls - 32kg bell - 25 reps

I finished with:
Snatches - 24kg bells - 25 reps per arm - 50 reps

"Return of the Kettlebell" Week 4 - Day 3 - Long Cycle C & J...

My training looked like this:

"Heavy" Day

I used the 32kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 4 times

48 cleans @ 64kg
48 jerks @ 64kg

13,517 lbs

I did twice the volume as last week. I am exhausted!

Lowfat Chocolate Milk...The New Muscle Builder???

"Gatorade, moo-ve over. Chocolate milk is the latest sports drink lapping up attention in the fitness world. It might seem unusual that the creamy beverage of our childhood would benefit athletes, but several recent studies have found drinking milk after exercise to have positive effects on recovery, muscle building, and hydration".

I have begun adding 8 ounces of low fat chocolate milk to my protein shake after training on weekends (and eating carbs). I will post my feedback in about a month. It should help especially on Saturday during my "Return of the Kettlebell" training where i am moving the most kg's of kettlebells.

Day Off...

I am taking today off from training. Tomorrow is my "heavy day" with "Return of The Kettlebell" - 48 reps of 32kg jerks.

Variety Day - "Return of the Kettlebell" - 5x5...

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

One Arm Incline KB Press - 40kg bell - 25 reps per arm
Upright Row - 40kg bell - 25 reps
Pull Ups - 25 reps

"Return of the Kettlebell" Week 4 - Day 2 - Long Cycle C & J...

My training looked like this:

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 4 times

48 cleans @ 48kg
48 jerks @ 48kg

10,137 lbs lifted

Fast & Furious...

I got the following training from Ross Enamait's book - Infinite Intensity - (http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks.

My training looked like this:
Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 3 times

ROTK - Week 4 - Day 1 - Viking Push Press...

My carb load worked great after 14 days with no carbs. I "gained" about 11lbs and felt leaner and stronger. I kept my fat on the low side and aimed for more sugar/starch instead. Next Saturday I am going to try to have more orange juice and or simple sugars before my "heavy" clean & jerks to see if this helps with my strength.

My training looked like this:

Viking Push Presses - 16kg bells

Double Snatch into VPP
1x2 2 rep
1x4 4 reps
1x6 6 reps

I did the above 4 times

I finished with:

Front Raise Snatch - 16kg bell - 3x10 each arm
Side Raise Snatch - 16kg bell - 3x10 each arm

12 double snatches
48 Viking Push Presses
60 Front Raise Snatches
60 Side Raise Snatches

8,448 total lbs lifted

Viking warrior Conditioning - Vo2max - 30 Sets of 8 & Misc...

Viking warrior Conditioning - Vo2max - 30 Sets of 8 & Misc...

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:

Smith Machine Incline - 245lbs - 3x5 - 15 reps
Once Arm Incline KB Press - 24kg - 4x10 each arm - 80 reps
Shrugs - 40kg - 4x10 - 40 reps

"Return of the Kettlebell" Week 3 - Day 3 - Long Cycle C & J...

I had to back off on ladders 2 and 3 to 4 reps (down from 6)at the top of the ladder. I was pushing it on the first and the book says to not go to muscle failure. I will try to get 6 next week.


My training looked like this:

"Heavy" Day

I used the 32kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above once

then

Clean before each jerk:
set of 2
set of 4

I did the above twice

24 cleans @ 64kg
24 jerks @ 64kg

6758lbs

Day Off & Carb Up...

I am taking the day off from training today. The one arm incline presses with the 36kg bell yesterday killed me and tomorrow is my heavy day with the jerks - 32kg. Should be fun!

Also, today is the end of a two week low carb run that I went on to lean myself out. I am going to carb up from tonight until Sunday night. I did it specifically around Father's Day so I could enjoy myself. I should feel extra strong tomorrow for the 32kg jerks.

Fabiana finally got her RKC!!!

My wife Fabiana heard from Senior RKC Brad Nelson today that she passed and earned my RKC designation. She has been working with Mandla Nkosi of Boston Kettlebell for the last 2 months on mobility issues using R Phase Z Health.

For any of you out there in the Boston area, Mandla is the man for joint mobility. I don't think there isn't an issue he can't identify and fix.

For more info, visit his site at www.bostonkettlebell.com.

Fabiana's blog address is - www.fab-bells.blogspot.com

Variety Day - "Return of the Kettlebell" - 5x5...

I kept it simple this morning on variety day during "Return of the Kettlebell".


My training looked like this:

Double Snatch - 16kg bell - 25 reps
One Arm Incline KB Press - 36kg bell - 25 reps per arm

"Return of the Kettlebell" Week 3 - Day 2 - Long Cycle C & J...

The long cycle clean and jerks were harder than I expected. I thought that 36 reps was going to be a joke. This is going to be tough when I get to 150 total reps!

My training looked like this:

"Medium" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 3 times

36 cleans @ 48kg
36 jerks @ 48kg

7,606 lbs lifted

Variety Day - "Return of the Kettlebell"...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Windmills - 24kg bell - 25 reps each side
Dips - 25 reps
Spiderman Plank - 5 sets

ROTK - Week 3 - Day 1 - Viking Push Press...

My training looked like this:

Viking Push Presses - 16kg bells

Double Snatch into VPP
1x2 2 rep
1x4 4 reps
1x6 6 reps

I did the above 3 times

I finished with:

Front Raise Snatch - 16kg bell - 3x10 each arm
Side Raise Snatch - 16kg bell - 3x10 each arm

9 double snatches
36 Viking Push Presses
60 Front Raise Snatches
60 Side Raise Snatches

7,392 total lbs lifted

Viking warrior Conditioning - Vo2max - 25 Sets of 8 & Double Incline KB Presses...

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 25 sets of 8 in 12 minutes and 15 seconds.

Snatch - 16kg bell - 25 sets of 8 - 200 reps

Then I did:

Double Incline KB Presses - 32kg bells - 50 reps
Double Incline KB Presses - 40kg bells - 10 reps

"Return of the Kettlebell": Week 2 - Day 3...

After the first week of ROTK I added another ladder of to make it four ladders with three rungs.

Heavy Day:

I used the 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps plus 5 squats

I did the above 4 times

I finished with:

Deadlifts - 32kg bells - 2x20

12 double snatches
24 double presses
20 double squats
40 deadlifts

96 reps @ 64kg per rep = 13,516 total lbs lifted

Definitely a commitment to snatch/press & Squat with 64kg at once!

Xvest Walking/Running & Hanging Leg Raises...

I decided to train with the 40lb Xvest today.

My training looked like this:

I walked/ran on the treadmill at a speed ranging between 4.0 - 7.0% for 20 minutes.

I finished with:

Hanging Leg Raises - 50 reps

Snatches, One Arm Kettlebell Incline Presses & Push Ups...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Snatch - 28kg bell - 30 reps
Snatch - 20kg bell - 30 reps
One Arm Incline KB Press - 28kg bell - 30 reps per arm
Push Ups - 30 reps

"Return of the Kettlebell": Week 2 - Day 2...

After the first week of ROTK I added another ladder of to make it four ladders with three rungs.

Medium Day:

I used the 32kg & 24kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps plus 5 squats

I did the above 4 times

I finished with:

Deadlifts - 32kg & 24kg bells - 2x20

12 double snatches
24 double presses
20 double squats
40 deadlifts

96 reps @ 56kg per rep = 11,827 total lbs lifted.

Snatches, Push Ups & Dips...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Snatch - 16kg bell - 50 reps
Push Ups - 50 reps
Dips - 50 reps

I was feeling good so I tried snatching the 40kg bell (I have done it a few years ago) and got it! It seems ROTK has either ramped up my strength or confidence...or both.

Got my new 36kg bell today...

In preparation of moving up a bell size with Return of the Kettlebell. I was playing catch with my 10 year old when it arrived. Opened up the box and pressed and snatched it with no problem...while wearing flip flops @ a body weight of 160lbs! Good times. ROTK is the real deal.

"Return of the Kettlebell" - Day Four...

After the first week of ROTK I added another ladder of to make it four ladders with three rungs.

Light Day:

I used the 32kg & 16kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps plus 5 squats

I did the above 4 times

I finished with:

Deadlifts - 32kg & 16kg bells - 2x20

12 double snatches
24 double presses
20 double squats
40 deadlifts

96 reps @ 48kg per rep = 10,137 total lbs lifted.

VWC - Submaximal Vo2max - 25 Sets of 9 & One Arm Incline KB Presses...

Today I switched up my Vo2max training and added another rep to the 15:15 protocol to make it 9 every 15 seconds. This adds 12.5% more work in the same amount of time and takes me to 112.5% of Vo2max. I am going to do this on Sundays during my ROTK training. I only did 25 sets as I did not want to push it.

I did timed snatches with the 16kg bell today. I did sets of 9 with each arm with approximately 15 second rest between hand switch. I did 25 sets of 9 in 12 minutes and 15 seconds.

Snatch - 16kg bell - 25 sets of 9 - 225 reps

Then I did:

One Arm Incline KB Presses - 24kg bell - 50 reps each arm

"Return of the Kettlebell" - Day Three

Heavy Day:

I used the 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 3 times

I finished with:

Deadlifts - 32kg bells - 2x20

9 double snatches
18 double presses
15 double squats
40 deadlifts

82 reps @ 64kg per rep = 11,545 total lbs lifted.

Double Snatches with the 32kg bells is a commitment to say the least. Especially at body weight of 160lbs!

Russian Girevik Cartoons....

Cool Pictures from russian girevik blog - http://caestuspalestra.wordpress.com

Day Off & Thoughts on "Return of the Kettlebell"...

"Return of the Kettlebell" is beginning to kick me in the ass so I am taking today off...per the protocol. Makes sense. I am actually getting a massage today so we shall see how I feel tomorrow on my heavy day. Double snatches, presses, squats and deadlifts with the 32kg bells....Good times!

Next week I am aiming to make it 3 ladders with 4 rungs. I like the methodical progression of the protocol and the escalating density in the middle. You do not progress at times until you can no longer finish the ladders in less time.

Escalating density, ladders, progressive weight increases and ample time for rest (days off)..makes sense to me.

Snatches & Explosive Clap Push Ups...

I kept it simple this morning on variety day during "Return of the Kettlebell".

My training looked like this:

Snatch - 16kg bell - 100 reps
Explosive Clap Push Ups - 50 reps

"Return of the Kettlebell" - Day Two...

Medium Day:

I used the 24 & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 3 times

I finished with:

Deadlifts - 24 & 32kg bells - 2x20

9 double snatches
18 double presses
15 double squats
40 deadlifts

82 reps @ 56kg per rep = 10,102 total lbs lifted.

Snatches & Push Ups..

I kept it simple this morning on variety day during ROTK. I am still going to do Viking Warrior Conditioning but will have to scale it back significantly during this training.

My training looked like this:

Snatch - 20kg bell - 100 reps
Push Ups - 100 reps

"Return of the Kettlebell" - Day One...

I started ROTK today:

I used the 16kg & 32kg bells

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 3 times

I finished with:

Deadlifts - 16kg & 32kg bells - 2x20

9 double snatches
18 double presses
15 double squats
40 deadlifts

81 reps @ 48kg per rep = 8553 total lbs lifted. Not bad for a "light day".