Monday January 31

"Kettlehell"
Core and Stability Training
Warm-up and Joint Mobility 15min
5 rounds
Swing-Catch-Squat x 10
Clean-Press-Windmill x 5/5
One Leg Deadlift x 10/10
Rest 2min
5 Rounds
Halo Squat x 5/5
Elbow to Knee Press x 5/5
Renegade Rows x 5/5
Rest 2min
Cool Down
TGU x 3/3
Plank Complex x 1min
Overhead-bridge-sit up x 10
Leg Bump-Twist x 10/10

Next starts two weeks of muscle build/body sculpting

Thursday, January 27

"Combat Kettlebells"(my workout)
4 min rounds no rest 30" each exercise
Round1                                                     Round 2                  
Highpull R                                                 Deck squat w/ bridge
Leg Raise w/ twist                                     Hindu Push-ups
Highpull L                                                 Snatch to OH squat R
Triangle Leg Raises                                   Jab drill on heavy bag R
Snatch R                                                   Snatch to OH squat L
Speed Roundhouse on heavy bag R           Jab drill on heavy bag L
Snatch L                                                   Altn. Swings
Speed Roundhouse on bag L                     Leg Raise w/ twist
Jab/Cross on heavy bag                             Rest 2min
Rest 2min

Round 3                                                   Round 4
TGU R                                                    Fig. 8 to hook
Rocking Chair                                         Peak outs
TGU L                                                    Windmill L
Roll out drill                                             Leg Raise w twist
Fig. 8 to hold                                           Windmill L
One hand srawl                                       Fig. 8
Fig. 8 to hook                                         Fig. 8 to hook
One hand srawl
Rest 2min

Wednesday January 26

Warm-up 10min
Joint Mobility 5min
 AMRAP in 10min
Swing L x 5
Swing R x 5
Clean L x 5
Clean R x 5
Thruster L x 5
Thruster R x 5
Push-up x 5
Rest 2 min
AMRAP in 10 min
Highpull L x 5
Highpull R x 5
Lunge w pass L x 5
Lunge w pass R x 5
Snatchpull x5
Round the leg squat x 5
Inch worms
Rest 2 min
Cool down
1 min plank
30 sec side plank
30 sec side plank
1 min wall sit

Tuesday January 25

Thought I'd take a break from the Kettlebell Burn program and give "Combat Kettlebells" a try.
Its a good mix of MMA drills and kettlebell training, really worked-up a sweat.  I added in speed roundhouses instead of the bob and weave drill and did all the jab drills on a heavy bag.  This type of training is more to my liking although I know strength days are important.

New classes starting tonight at 5:30

Monday January 24

6 Stations(class)
Move from station to station every 30 sec.
Rest 1 min. and repeat 4-5 times
1. Two hand swing
2. Push-ups
3. Deadlifts
4. Burpees
5. Plank row-pass
Rest 2 min
TGU x 6

My work-out(sunday)
15 min C&J 16kg(rested 30 sec at 10 min. in)
rest 2 min
15 min 1/2 TGU 12kg x 6/6(not ready for 16kg TGUs did a few a dropped)
            Reverse Lunge 16kg x 6/6(no rest)
rest 2 min
10 min 2 hand swing 16kg 30w/30r

Thursday January 20

15 min
TGU trying 16kg 1-3reps per side
15 min
goblet squat 5reps 16kg
1 arm row 5 reps per side 16kg
10 min
2 hand swing 16kg 30/30

Wednesday January 19

Tabata Jumping Jacks
Joint Mobility

45 sec work/20 sec rest
A1. Alt. swings
A2. Burpees
A3. Front squat
3 rounds

B1. Highpull L
B2. Deck Squat
B3. Highpull R
2 rounds

C1. Thruster L
C2. Mt. Climbers
C3. Thruster R
 3 rounds

Cool Down
3/3 TGU
15 Coffin Sit-ups
15 Leg Bumps

Tuesday January 18

15 min
long cycle ladders 1-2-3-2-1 16kg
rest 2 min
15 min
1/2 TGU 6 reps 12kg
Reverse Lunge 6 reps 16kg
rest 2 min
10 min
2 hand swing 16kg
30 sec work/30 sec rest

Monday 17th

Warm-Up
1min half jacks
20 Hindu squats
10 Hindu push-ups
20 Chinese squats
Joint Mobility

Deck of cards
Harts=swings
Diamonds=Halo squats
Clubs=Elbow to Knee press
Spades=Lunge with KB pass
2=12
3=13
4 add 4 deck squats
5 add 5 burpees
6 add 6 push-ups

Cool down
3/3 TGU
5/5 Windmill
20 Overhead sit-up

Thursday January 13

15min. TGU with 12kg
rest 2min.
15min.
One arm rows x 5 left 5 right 12kg
Goblet Squat x 5 16kg
rest 2 min.
10 min
Two hand swings 16kg
30 sec work/ 30 sec rest

Wednesday, January 12

"For mysterious reasons, locking out the joints-extending, not hyperextending-is a taboo in Western gyms.  A personal trainer who cannot even straighted out his arms without any weight warns his clients that they will "hurt their joints" if they lock them out.  A muscle-bound idiot." Pavel -Enter the Kettlebell

Warm Up w Joint Mobility
Do as many rounds as possible in 5 min.x 3 sets
5 swing right
5 swing left
5 military press right
5 military press left
5 one leg deadlift right
5 one leg deadlift left
5 front squat
5 push-ups

Cool down
6 TGU
15 overhead sit-up press
15 triangle hold w/ bump
1 min plank
1 min side plank

Tuesday January 11

15min
Clean and Press ladders 1,2,3,4,3,2,1
rest 2 min

15min
1/2 TGU
Back Lunge
5-6 reps on each side
rest 2min

10 min
2 hand swings
work 30sec. rest 30sec.

Monday January 10

Classes moved to Canyons Athletic Club
Set 1 60sec. work/30sec. rest
Set 2 50sec. work/25sec. rest
Set 3 40sec. work/20sec. rest
Set 4 30sec. work/15sec. rest
Set 5 20sec. work/15sec. rest

1. 2 hand swing
2. Deck squat
3. Thrusters(split time)
4. Figure 8 to hold
5. Snatch pull
6. Backward lunge with kb pass

Start Kettlebell Burn 2.0 for myself last week, we'll see how it goes.

New Post Coming Soon

Haven't posted in a while.
Ill try to keep up this month