WM/JM x 10min
A1. Snatch-Press x 8Left/8 Right or Doubles
A2. 2HS x 20
3 Sets 1min rest between sets
Rest 2 min
B1. Clean and Jerk x 10 Left / 10 Right or doubles
B2. Halo x 10Left/ 10Right
3 Sets 1min rest between sets
Rest 2min
Two Hand Anyhow x 6Left/ 6Right
Figure 8s x 30
2 sets 1min rest between sets
Rest 2min
C1. TGU x 3Left/3 Right
Abbreviations
OHS-Over head squats 2HS-Two hand swings 1HS-One hand swing CP-Clean and Press PP-Push Press MP-Military Press CJ-Clean and Jerk OALC-One arm long cycle TGU-Turkish Get-Up WU/JM-warm up and joint mobility AMRAP-as many rounds as possible
Friday, April 29, 2011
Thursday, April 28, 2011
Lower Body Workout
Cant use my arm so I did a lower body workout
JM/WU x 15min
5 Rounds
Pistol Squat 5left / 5right
Walking Lunge 16kg x 20
Deck Squat x 10
Box Jump 24" x 10
V-ups x 10
Sit-ups x 10
Tabata Jacks for cool-down
not very challanging-hopefully I can go back to regular training next week.
JM/WU x 15min
5 Rounds
Pistol Squat 5left / 5right
Walking Lunge 16kg x 20
Deck Squat x 10
Box Jump 24" x 10
V-ups x 10
Sit-ups x 10
Tabata Jacks for cool-down
not very challanging-hopefully I can go back to regular training next week.
The decendents of Andreas Killian
Wednesday, April 27, 2011
Wednesday April, 27
Canyons
Same workout as last night- Tracys 300 swings
3 Mile Fire Dept.
"Combat Kettlebells" from Joey Alvarado
This will be a GREAT break from KBM- lots of variety.
Pretty bumbed about my shoulder, not sure what to do with myself.
The fact that its more of burning sharp pain makes me think its a tendon issue, seeing a PT next week.
Today I did several sets of pistol squats 5 at time on each leg.
Same workout as last night- Tracys 300 swings
3 Mile Fire Dept.
"Combat Kettlebells" from Joey Alvarado
This will be a GREAT break from KBM- lots of variety.
Pretty bumbed about my shoulder, not sure what to do with myself.
The fact that its more of burning sharp pain makes me think its a tendon issue, seeing a PT next week.
Today I did several sets of pistol squats 5 at time on each leg.
Tuesday, April 26, 2011
Canyons
WU/JM x 15min
SWINGS!!!
2HS x 1min/ 20 sec rest
Alt. Swings x 1.25min/ 20 sec rest
Swing 2L/2R x 1.5min/ 20 sec rest
Swing 5L/5R x 1.75min/ 20 sec rest
Swing 10L/10R x 2 min/ 20 sec rest
Should get about 300 swings
Core Cool Down x 10 min
Borrowed from Tracy Reifkinds blog
SWINGS!!!
2HS x 1min/ 20 sec rest
Alt. Swings x 1.25min/ 20 sec rest
Swing 2L/2R x 1.5min/ 20 sec rest
Swing 5L/5R x 1.75min/ 20 sec rest
Swing 10L/10R x 2 min/ 20 sec rest
Should get about 300 swings
Core Cool Down x 10 min
Borrowed from Tracy Reifkinds blog
Monday, April 25, 2011
Last Day of Kettlebell Muscle-Heavy Day
Thank God its over!!!
Heavy Day KBM
DCL x 5
DMP x 5
FSQ x 5
DPP x 5
FSQ x5
6 sets / 90sec rest
Canyons morning class
Joint Mobility x 15min
Dirty 30
30 reps of each exercise
Walking Lunge
Push-up
Snatch
Box Jump
Push-press
Air Squats
Sit-ups
Burpees
Cooled down with some core work w/ medicine ball.
Unfortunatly I won't be able to complete my workout do to some shoulder pain. Those presses are killing me so I left them out, just did squats and cleans. I will take a week off from lifting to rehab whatevers going on, mostly likely an overuse injury do to demonstrating in class on my right side all the time. I will do only joint mobility exercises-30 minutes everyday, ride my bike and hike this week. Then its onto fat burning and GS training.
Heavy Day KBM
DCL x 5
DMP x 5
FSQ x 5
DPP x 5
FSQ x5
6 sets / 90sec rest
Canyons morning class
Joint Mobility x 15min
Dirty 30
30 reps of each exercise
Walking Lunge
Push-up
Snatch
Box Jump
Push-press
Air Squats
Sit-ups
Burpees
Cooled down with some core work w/ medicine ball.
Sunday, April 24, 2011
Happy Skeaster Funday!!!
Saturday, April 23, 2011
Friday, April 22, 2011
Backyard OAJLC
60 degrees and snowing, not sure spring will come this year.
Practicing the OAJLC got 11 rpm which is a good pace if I can maintain it for 10min. I was using my phone as a timer and at 1min 40sec in it starting ringing so I lost focus trying to see who it was. Still felt pretty easy, I haven't worked out yet today so I only did a 2min practice set.
Wednesday, April 20, 2011
Last Week Of Kettlebell Muscle
Medium Day
DHP X 5
DSN X 5
DMP X 5
FSQ X 5
7 sets/90 sec rest
Cant wait to be done.
The class at the canyons did an endurance workout Joey Alvarado style.
DHP X 5
DSN X 5
DMP X 5
FSQ X 5
7 sets/90 sec rest
Cant wait to be done.
The class at the canyons did an endurance workout Joey Alvarado style.
Tuesday, April 19, 2011
What a jerk!
Haley Estes of West Texas Kettlebells got the competition bug in my ear.
Thought Id test out my camera so I can send clip to Jared Sarvik(GS coach) to tweak my horrible form.( constructive coments welcome.) This is just a quick 30sec set with a 16kg comp. bell.
Things Ive noticed I need to work on:
Lock out is shakey at times
Snapping my hips -(hardstyle not efficient for GS sport)
Pulling my rack- I need to "drop" the bell back into position.
Weak grip- usually grip fails at 3min in.
Thought Id test out my camera so I can send clip to Jared Sarvik(GS coach) to tweak my horrible form.( constructive coments welcome.) This is just a quick 30sec set with a 16kg comp. bell.
Things Ive noticed I need to work on:
Lock out is shakey at times
Snapping my hips -(hardstyle not efficient for GS sport)
Pulling my rack- I need to "drop" the bell back into position.
Weak grip- usually grip fails at 3min in.
Monday, April 18, 2011
CKBC
WM/JM x 10min
A1. Snatch-Press x 8Left/8 Right
A2. 2HS x 20
3 Sets 1min rest between sets
Rest 2 min
B1. Clean and Jerk x 10 Left / 10 Right
B2. Halo x 10Left/ 10Right
3 Sets 1min rest between sets
Rest 2min
Two Hand Anyhow x 6Left/ 6Right
Figure 8s x 30
2 sets 1min rest between sets
Rest 2min
C1. TGU x 3Left/3 Right
Complete all of set A before starting B and so on.
Looked tough Im glad I didn't have to do it!
A1. Snatch-Press x 8Left/8 Right
A2. 2HS x 20
3 Sets 1min rest between sets
Rest 2 min
B1. Clean and Jerk x 10 Left / 10 Right
B2. Halo x 10Left/ 10Right
3 Sets 1min rest between sets
Rest 2min
Two Hand Anyhow x 6Left/ 6Right
Figure 8s x 30
2 sets 1min rest between sets
Rest 2min
C1. TGU x 3Left/3 Right
Complete all of set A before starting B and so on.
Looked tough Im glad I didn't have to do it!
Sunday, April 17, 2011
KBM Heavy Day
WU/JM x 10min
DCL x 5
DMP x 5
FSQ x 5
DPP x 5
FSQ x 5
5 sets/ 90 sec rest
Looking foward to finishing this program, Im bored with it. Think I gained 3lbs not sure there are always variables.
For my own record- planted onion sets, swiss chard, spinach and carrots today.
DCL x 5
DMP x 5
FSQ x 5
DPP x 5
FSQ x 5
5 sets/ 90 sec rest
Looking foward to finishing this program, Im bored with it. Think I gained 3lbs not sure there are always variables.
For my own record- planted onion sets, swiss chard, spinach and carrots today.
Friday, April 15, 2011
KBM Light Day
Warm-Up and Joint Mobility
Here is an example of the warm-ups we do.
Sometimes I do Steve Maxwells Daily Dozen but since today is a light day I will do a little extra "warm-up".
5min on the speed bag
10 min body weight warm-up-30sec each exercise:
1.Jumping jacks 2. High Knees
3.Alt. Stretch Kicks 4.Hip rotations
5. Good Morn. stretch 6.Prisoner Squats w/ kick
7.High Plank 8. Superman Pose
9. Scorpion 10. Low Side Plank(each side 30")
11.Bicycle Crunch 12.Sit-ups
13.Leg Raises 14.Rocking Chair
15.Shrimp Drill 16.Upa Drill
17.Deck Squat 18.HIndu Push-ups
19.Sprawls
Workout:
Me 2 x12kg
Pat 2 x 16kg
Nick 2 x 16kg
DSW x 5
DSN x 5
SSP x 5
6 sets/75"rest
Followed by 10 min of stretches.
Here is an example of the warm-ups we do.
Sometimes I do Steve Maxwells Daily Dozen but since today is a light day I will do a little extra "warm-up".
5min on the speed bag
10 min body weight warm-up-30sec each exercise:
1.Jumping jacks 2. High Knees
3.Alt. Stretch Kicks 4.Hip rotations
5. Good Morn. stretch 6.Prisoner Squats w/ kick
7.High Plank 8. Superman Pose
9. Scorpion 10. Low Side Plank(each side 30")
11.Bicycle Crunch 12.Sit-ups
13.Leg Raises 14.Rocking Chair
15.Shrimp Drill 16.Upa Drill
17.Deck Squat 18.HIndu Push-ups
19.Sprawls
Workout:
Me 2 x12kg
Pat 2 x 16kg
Nick 2 x 16kg
DSW x 5
DSN x 5
SSP x 5
6 sets/75"rest
Followed by 10 min of stretches.
Thursday, April 14, 2011
Tuesday, April 12, 2011
KBM Medium week 5
DHP x 5
DSN x 5
DMP x 5
FSQ x 5
6 sets/ 90" rest
Canyons am
WU/JM x 10min
AMRAP in 10min
C and P ladders 3-2-1
Rest 2-3min.
AMRAP in 10min
1/2 TGU x 5/5
Racked or OH Lunge x 5/5
Rest 2-3min.
Swings x 30"work/30 rest x 10min
DSN x 5
DMP x 5
FSQ x 5
6 sets/ 90" rest
Canyons am
WU/JM x 10min
AMRAP in 10min
C and P ladders 3-2-1
Rest 2-3min.
AMRAP in 10min
1/2 TGU x 5/5
Racked or OH Lunge x 5/5
Rest 2-3min.
Swings x 30"work/30 rest x 10min
Canyons pm
WU/JM x 10min
35"work/15"rest
4 sets
Alternating swing
Burpees
SDHP
Mountain Climbers
Clean and Press R
Clean and Press L
Plank
6/6 TGU
35"work/15"rest
4 sets
Alternating swing
Burpees
SDHP
Mountain Climbers
Clean and Press R
Clean and Press L
Plank
6/6 TGU
Monday, April 11, 2011
Canyons
WU/JM x 10min
TGU x 10 min
2 min rest
One Arm Rows x 5/5
Goblet Squat x 5/5
AMRAP in 10min
2 min rest
2HSwing x 10min
30" work/ 30" rest
I did KBM Heavy day- right shoulder is bothering me so the presses were a little tough today.
TGU x 10 min
2 min rest
One Arm Rows x 5/5
Goblet Squat x 5/5
AMRAP in 10min
2 min rest
2HSwing x 10min
30" work/ 30" rest
I did KBM Heavy day- right shoulder is bothering me so the presses were a little tough today.
Sunday, April 10, 2011
KBM Heavy Day!
WU/JM
DCL x 5
DMP x 5
DSQ x 5
DPP x 5
DSQ x 5
4 sets/ 90 " rest
Pat and Nick did there workout tonight at the firehouse, I will do mine tomorrow.
Two days of skiing 28" of fresh snow was a great way to finish the season at Lost Trail, there is still plenty of opportunity to ski with snowmobile( as long as its runnin.)
DCL x 5
DMP x 5
DSQ x 5
DPP x 5
DSQ x 5
4 sets/ 90 " rest
Pat and Nick did there workout tonight at the firehouse, I will do mine tomorrow.
Two days of skiing 28" of fresh snow was a great way to finish the season at Lost Trail, there is still plenty of opportunity to ski with snowmobile( as long as its runnin.)
Friday, April 8, 2011
KBM Light Day
Double swing x 5
Double snatch x 5
See Saw Press x 5
5 sets/ 75" rest
My experience with KBM is very different this time around. I tried KBM last year and stopped at 4 weeks in do to gaining to much weight. So far I have not gained any weight and don't feel as hungry or tired. I think I am generally stronger then last year and the double 12kgs do not seem to be as big of a challenge with exception to the double snatches.
Double snatch x 5
See Saw Press x 5
5 sets/ 75" rest
My experience with KBM is very different this time around. I tried KBM last year and stopped at 4 weeks in do to gaining to much weight. So far I have not gained any weight and don't feel as hungry or tired. I think I am generally stronger then last year and the double 12kgs do not seem to be as big of a challenge with exception to the double snatches.
Thursday, April 7, 2011
Wednesday, April 6, 2011
Tune Up
Today at the Canyons we revisited basic kettlebell moves to ensure proper lifting and breathing techniques. I think it was worth the time, often with complacency comes injury. We went over the swing, clean, press, snatch and jerk, breaking down each move into segments and breathing patterns. Even though we didn't get as much cardio in as usual it was still a good workout with plenty of physical demand.
I started week 4 of KBM
Medium Day
DHP x 5
DSN x 5
DMP x 5
FSQ x 5
5 sets / 90" rest
Pat and Nick will do this at the firehouse tonight
Everyone else will do same work out as Tuesday nights class.
I started week 4 of KBM
Medium Day
DHP x 5
DSN x 5
DMP x 5
FSQ x 5
5 sets / 90" rest
Pat and Nick will do this at the firehouse tonight
Everyone else will do same work out as Tuesday nights class.
Tuesday, April 5, 2011
Tuesday @ Canyons
WU/JM 10'
30" each exercise x 4 sets
Do all 4 sets and repeat
2 min rest between sets
A.) Clean L
Clean R
Press L
Press R
One Arm Row L
One Arm Row R
B). Swing L
Swing R
Snatch L
Snatch R
Push-Press L
Push-Press R
C). Alternating Lunge L rack
OH Squat L
Alternating Lunge R rack
OH Squat R
Figure 8
Deck Squat
D.) 1/2 TGU L
1/2 TGU R
Armbar Crunch
Triangle leg raises
V-ups
Coffin sit-up
30" each exercise x 4 sets
Do all 4 sets and repeat
2 min rest between sets
A.) Clean L
Clean R
Press L
Press R
One Arm Row L
One Arm Row R
B). Swing L
Swing R
Snatch L
Snatch R
Push-Press L
Push-Press R
C). Alternating Lunge L rack
OH Squat L
Alternating Lunge R rack
OH Squat R
Figure 8
Deck Squat
D.) 1/2 TGU L
1/2 TGU R
Armbar Crunch
Triangle leg raises
V-ups
Coffin sit-up
Monday, April 4, 2011
Canyons
AMRAP in 12 minutes
A.
Clean x 5L/R
Jerk x 5L/R
Snatch pull x 5
Lunge x 5L/R
Push-ups x 10
Rest 2 min
B.
Swing x 5L/R
Snatch x 5L/R
Goblet Squat x 5
One Arm Rows x 5L/R
Burpees x 10
I did KBM heavy day- squats sucked after 2 days of skiing soup and ice.
A.
Clean x 5L/R
Jerk x 5L/R
Snatch pull x 5
Lunge x 5L/R
Push-ups x 10
Rest 2 min
B.
Swing x 5L/R
Snatch x 5L/R
Goblet Squat x 5
One Arm Rows x 5L/R
Burpees x 10
I did KBM heavy day- squats sucked after 2 days of skiing soup and ice.
Sunday, April 3, 2011
KBM-Heavy day: (
Pat and Nick will continue at the firehouse, I will do my workout tomorrow
DCL x 5
DMP x 5
DFS x 5
DPP x 5
DFS x 5
5 sets / 2min rest.
Sue and Melvin
2H swing, 1H swing(15 2hs- 10 ohs)
Clean-Press-OH squat 8-6-4
Backward lunge pass x 15/15
High Pull x 10/10
3 sets
TGU x 4/4
Plank x 1min
1 set
DCL x 5
DMP x 5
DFS x 5
DPP x 5
DFS x 5
5 sets / 2min rest.
Sue and Melvin
2H swing, 1H swing(15 2hs- 10 ohs)
Clean-Press-OH squat 8-6-4
Backward lunge pass x 15/15
High Pull x 10/10
3 sets
TGU x 4/4
Plank x 1min
1 set
Friday, April 1, 2011
KBM Light Day: )
Going to the Y with Sonya
Pat will continue at the firehouse
6 Sets
DSW x 5
DSN x 5
SSP x 5
90" rest
3 Mile Fire Dept.
Clean x 3 min. alternate every 30"
3 sets
Snatch x 2 min. alternate every 30"
3 sets
TGU x 5 min. alternate every 2reps
Pat will continue at the firehouse
6 Sets
DSW x 5
DSN x 5
SSP x 5
90" rest
3 Mile Fire Dept.
Clean x 3 min. alternate every 30"
3 sets
Snatch x 2 min. alternate every 30"
3 sets
TGU x 5 min. alternate every 2reps
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