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.