Spring Swing

Started the 12-Week Spring Swing Program today!

Light Swings, Medium Snatches, Light Getups
Getups: 2 reps ES BW
Swings: 2 sets 10 reps 2-Hand + 35# KB
Snatches: 10 reps ES 35# KB

Getups: 3 reps ES BW
Swings: 3 sets (5 reps ES + 44# KB)
Snatches: 3 sets (15 reps ES @15 RPM + 44# KB)

The Hill

Today the class (and I) did a new 360 Hill workout.

This involves using a 53# KB and doing 360 swings in a hill pattern:
10+20+30+40+50+60+50+40+30+20+10
Intermixed with this was a bunch of mobility and core strengthening drills.
Yummy

variety cardio

We are about to begin the 12-Week Spring Swing program. So, I thought some variety was in order today.

We started with 1-leg Deadlifts with very light weights (sets of 3 reps ES) and proceeded to heavy sumo-style deadlifts (sets of 5 reps).

The cardio routine was:

5 reps 1-Hand KB Swing Left Side
5 reps 1-Hand KB Swing Right Side
5 reps KB Curl
1 rep ES Up & Down

5 reps ES Clean & Press
5 reps ES KB Rows
1 rep ES Up & Down

5 reps ES Snatch
5 reps Each way Halo
1 rep ES Up & Down

We did 4 sets of this without rest. I used a 35lb KB but it was too light for much cardio.

We finished with some ab work - plank on a swiss ball. Cool!

counter-actives

Worked on Counter-Actives Videos

3 reps Pullups BW
Jump Rope Video
1 rep ES Bent Press 44# KB
5 reps Pushups

3 reps Pullups w/ 13# KB on foot
pistol training
1 rep ES Bent Press 53#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 18# KB on foot
1 rep ES Bent Press 62#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 22# KB on foot
1 rep ES Bent Press 70# KB
1 rep ES 1-Arm Pushup

1 rep ES Bent Press 80# KB
1 rep rope climb

5 reps ES 1-Hand Swings 53# KB
5 reps ES 1-Hand Swings 62# KB
5 reps ES 1-Hand Swings 70# KB
5 reps ES 1-Hand Swings 80# KB
5 reps ES 1-Hand Swings 88# KB

KB 300

Usual Z-Health work prior to class.

Worked out with class. We did 4 rounds of the KB 300. This routine has LOTS of snatches and getups.

Finished with ab work and 2 mins plank

In Between

Tuesdays and Thursdays are my "in between" days. So, I usually go light and do something different.

Today:
10 mins tennis ball juggling practice
5 mins rope jumping practice
3 reps pullups BW (Bodyweight)

Clean & Press ladders 1+2+3 reps ES 53# KB (Total 12 clean & presses)

Windmills (1 up / 1 down) 3 reps ES 2x35# KB

Pullups 5 reps + 13#KB

C & P ladders 1+2 reps ES 62# KB (Total 6 clean & presses)

Windmills (1 up / 1 down) 3 reps ES 2x53# KB

Pullups 5 reps + 13#KB

Bent Press Ladder
1 rep ES 35# KB
1 rep ES 53# KB
1 rep ES 70# KB

Kettlebell 300

Allergies !!!! $#%###

Trying to stay healthy -- 45 minutes of Z-Health training before class.

Did most of the Kettlebell 300 workout #3 with the class. Lots of squats, pushups, presses, swings. Finished with the 50-thingy (using the 53lb KB) and ab work.

allergy season

Had trouble sleeping last night. Lots of trees and flowers doing their spring thing!

This morning did work on floor mobility for 30 mins.

Decided I needed some snatch practice to help with the sinuses.
1-KB Snatch 10 reps ES 35lb KB
Bent Press 3 reps ES 53lb KB
1-KB Snatch 10 reps ES 53lb KB
Bent Press 3 reps ES 70lb KB
1-KB Snatch 10 reps ES 70lb KB
Bent Press 1 rep ES 80lb KB
1-KB Snatch 40 reps Left Side 35lb KB (20 reps/min)
30 sec rest
1-KB Snatch 40 reps Left Side 35lb KB (20 reps/min)

1-KB Snatch 32 Reps ES 35lb KB (1-hand change) (16 reps/min)

volume workout

Yesterday, did the "Volume Workout #4" with the class. 25,000 lbs of lifting involving mostly lighter weights. Also included 340 swings with a 35lb KB. Will introduce today's class to the same thing!

Before class worked on pullups, presses & pistols.

Heavy presses and 1-Leg Deadlifts during class. Finished the class with walking swings and the "clean & shuffle"

summer has arrived

Wednesday, a friend helped me dig and push a 2" pipe under my driveway. Lots of digging, squatting, and hammering.

Yesterday, I filled up the giant holes we dug and then spent 4 hours painting a fence. More "natural" exercises!

This a.m. - worked on one-arm pushups, rope climing and did some heavy KB swings. Finished with a light cardio swing set:

At the top of each minute began one of the following:
20 reps 35lb KB 1-Hand Swing
20 reps 35lb KB 1-Hand Swing
22 reps 35lb KB 1-Hand Swing
22 reps 35lb KB 1-Hand Swing
24 reps 35lb KB 1-Hand Swing
24 reps 35lb KB 1-Hand Swing
30 reps 35lb KB 1-Hand Swing

Total: 5670 lbs in 7 mins.

Out of the Box Exercise

Yesterday, started in the morning with pushups, pullups, bent presses. Then I repaired the sprinkler system. Then, I spread dirt and mulch. David has borrowed my wheel barrow so I carried lots of bags very far. Back is tweaked a bit this a.m.

Today promises to be another unusual exercise day. Regular class at 6:00 a.m. followed by a private. Then, I am off to golf. This evening, a friend is coming to help me push a 2" pipe sleeve under a driveway. This will involve lots of hammering and digging. Cool!

Tuesday - In Between

Haven't blogged since the TKD test. Lots of preparation for that!

Now I am into training for the upcoming RKC trip in April and a corporate mobility workshop this month. Yesterday's workout was one I will be sending out in a newsletter. At the end of the workout is a snatch training drill. It is the Hill workout with snatches.

5 snatches each side
10 snatches each side
15 snatches each side
10 snatches each side
5 snatches each side

Did this with a 53lb KB and 15 sec rest between each set. This is a total of 90 snatches. Next, we up it to:

5 snatches each side
10 snatches each side
15 snatches each side
15 snatches each side
10 snatches each side
5 snatches each side

This is 120 snatches. Then we repeat the two workouts with only 10 secs rest. Then we increase the weight. The goal is 100 reps with a 62lb KB in 5 mins.

Pre-Golf

The weather is wonderful here in Houston -- finally!

I get to go play golf this afternoon.

This morning's regular class:
Z-Health and Ground mobility work - 30 minutes

Strength stuff:
Rope Climbing mixed with punch-ups.
5 reps ES Punchup 53lb KB
5 reps ES Punchup 53lb KB
3 reps ES Punchup 70lb KB
3 reps ES Punchup 70lb KB

Finished with a set of snatches:
15 reps ES 1-Hand Snatch 35lb KB (warmup)
followed by
8 mins @ 20 RPM 35lb KB

Haven't done timed sets for a long time. I really noticed it in my forearms!

TKD & Bent Press

Tuesday morning...

Tae Kwon Do practiced mixed with the following lifts:
1 rep ES Bent Press 35lb KB
3 reps Pullups BW
1 rep ES Bent Press 53lb KB
3 reps Pullups BW
1 rep ES Bent Press 70lb KB
3 reps Pullups BW
1 rep ES Bent Press 80lb KB
4 reps Pullups BW
1 rep ES Bent Press 80lb KB
5 reps Pullups BW

Finished with
30 reps ES 1-Hand Snatch 44lb KB

Regular Class - Monday

Took Sunday off for Valentine's day with my sweety. (Actually, I dug ditches for a sprinkler system for about 6 hours!)

This morning, regular class. Began with Z-Health and mobility. Then, introduced the class to sitouts + flying leg swaps floor mobility drill.

Main workout:
5 reps ES 1-Hand Swing 35lb KB
5 reps ES 1-Hand C&P 35lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 35lb KB
5 reps ES Punch-up 35lb KB

5 reps ES 1-Hand Swing 44lb KB
5 reps ES 1-Hand C&P 44lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 44lb KB
5 reps ES Punch-up 44lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

Finisher (this is one of my favorite swing drills)
Start each set at the top of the minute:
18 swings 53lb KB
18 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
22 swings 53lb KB
22 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
18 swings 53lb KB
18 swings 53lb KB

Warm Weather - Finally

It looks like the cold stuff will finally leave today! Yeah!

Started with mobility and TKD forms - 40 minutes.

Regular KB class after that. I set up the bar in the corner with a 25lb plate for doing the Russian twist. This is the best exercise I have ever found for intercostals and obliques.

10 reps 2-Hand Swings 35lb KB
5 reps ES C&P 35lb KB
5 reps Pushups
5 reps Russian Twist 25lb + bar
Practiced Back Kicks

5 reps ES Side Press 44lb KB
10 reps Pushups
5 reps Russian Twist 25lb + bar
Practiced Back Kicks

5 reps ES Side Press 53lb KB
20 reps Pushups
5 reps Russian Twist 25lb + bar
Practiced Back Kicks

2 reps ES Side Press 62lb KB
1 rep ES Side Press 70lb KB
1 rep ES Side Press 80lb KB

Buddy-style Snatch Practice (I go, You go)
5 reps ES 53lb KB
10 reps ES 53lb KB
15 reps ES 53lb KB
15 reps ES 62lb KB

TKD & Snatch

Continued preparation for upcoming TKD test and Level I Workshop with Pavel.

Z-Health Mobility and Coordination - 15 minutes
TKD Practices 10 mins
Regular KB Class:

Mobility warmup + up & Downs
10 reps 2-hand swing 44lb kb
5 reps ES Clean 44lb KB

set 1
3 reps ES Bottoms up Clean & Press 44lb KB
3 reps ES 1-Leg Deadlift
5 reps ES Punch Up 44lb KB (Press and 1/2 Getup)

set 2
3 reps ES BU C & P44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB

set 3
3 reps ES BU C & P44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB (in plank position)

set 4
3 reps ES BU C&P 44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB (in plank position)

set 5
3 reps ES BU C&P 44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB

Snatch Work
6 sets of
15 reps ES 1-Hand Snatch 44lb KB @ 50% workload (I go / you go)

Finished with splits training

Snatch-O

Continued snatch practice...
5 reps ES C&P 35lb KB
up & downs
10 reps ES Snatch 35lb KB
10 reps ES Swing 44lb KB
10 reps ES Snatch 44lb KB
10 reps ES Swing 53lb KB
15 reps ES Snatch 53lb KB
10 reps ES Swing 62lb KB
15 reps ES Snatch 62lb KB

Worked on new floor mobility demo

Movement Plus

Began with 40 minutes of mobility work. Z-Health stuff plus floor work. Added some high kicking work.

3 reps ES Windmill 44lb KB
3 reps BW pullups
10 reps pushups
20 reps High kicks
1 rep ES Bent Press 53lb KB
12 ft rope climb
3 reps ES Bent Press 62lb KB
20 reps pushups
5 reps BW pullups
3 reps ES Bent press 62lb KB

Two days

Yesterday, had regular class. Did lots of swings with a 35lb kb. Emphasized mobility with 1/2 figure 8's and up and downs. Practiced the side press with the class (because of the upcoming video). Also did a variety of 1-leg deadlifts.

Today, continued TKD practice for upcoming test (1-hr). Energy level pretty high but knee not the best. Perhaps because I walked several miles yesterday.

Saturday variety

Lots of knee rehab work. Practiced Tae Kwon Do for 45 mins.

Bent press practice:
2 reps each side Bent Press with 44lb KB - not very good!
10 pushups
5 pullups
2 reps ES Bent Press with 53lb KB - much better!
1 rep ES 1-arm pushup
3 reps Pullups w/ 18lb KB on foot
2 reps ES Bent Press with 70lb KB
1 rep ES 1-arm pushup
2 reps Pullups w/ 26lb KB on foot
1 rep ES Bent Press w/ 88lb KB - moving slowly today.

New Year

I have a TKD test coming up so, yesterday worked on TKD for about 45 minutes then did some heavier snatches.

Recently completed a couple of new videos: 1) Types of Presses: Military/Side/Bent and 2) 1-Arm Pushup Progression

Will be teaching at the April RKC in Minneapolis. So, I am preparing for the snatch test. I would like to do this with the 28kg bell.

Continued snatch practice today:
5 reps each side 44lb KB
5 reps ES 53 lb KB
5 reps ES 62 lb KB
5 reps ES 70 lb KB
10 reps ES 44 lb KB
10 reps ES 53 lb KB
10 reps ES 62 lb KB
15 reps ES 35 lb KB
15 reps ES 44 lb KB

Switched to swings:
15 reps ES 44 lb KB
15 reps ES 53 lb KB
15 reps ES 62 lb KB