Archive | October, 2013

Kettlebell Ladder Workout Part 3

31 Oct

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This week I’ve been getting into doing ladder workouts. Today’s workout you can knock out in 30 minutes or less. Go as heavy as you can. Try to do the ladder without rest to about the 5th rung for an endurance and mental challenge.

Kettlebell Ladder Workout
Rest as needed for as short of time as possible only after finishing set.

10 Double Kettlebell Snatches – 1 Double Kettlebell Front Squat
9 Double Kettlebell Snatches – 2 Double Kettlebell Front Squats
8 Double Kettlebell Snatches – 3 Double Kettlebell Front Squats
7 Double Kettlebell Snatches – 4 Double Kettlebell Front Squats
6 Double Kettlebell Snatches – 5 Double Kettlebell Front Squats
5 Double Kettlebell Snatches – 6 Double Kettlebell Front Squats
4 Double Kettlebell Snatches – 7 Double Kettlebell Front Squats
3 Double Kettlebell Snatches – 8 Double Kettlebell Front Squats
2 Double Kettlebell Snatches – 9 Double Kettlebell Front Squats
1 Double Kettlebell Snatch – 10 Double Kettlebell Front Squats

Kettlebell Turkish Getup
3 sets on both sides

Finisher – Jump Rope
500 jumps – 5 x 100, or 4 x 125. Rest only after finishing all jumps in your set.

Kettlebell Ladder Workout Pt. 2

29 Oct

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Today was the exact same workout as yesterdays. My goal today was to work on my density. Yesterday, I complete the workout and reached the 6 rung at 20 mins 40 sec. I wanted to see if I can finish the same workout in a shorter time today. I finished today at 16 min 30 secs. I had to shorten my breaks and the workout turned into an endurance and mental test. On my last rung, I was already making myself sweat thinking about this upcoming set. Times like this, it helps to visualize and think positively. Before you know it, you are pumped and you sweat your doubt away.

Kettlebell Ladder Workout

28 Oct

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Today’s workout challenges your grip as you move up the ladder. It’s a good way to test your strength and endurance too. If you’re not careful, you can hurt yourself because your grip is tiring and you want to rush to finish the sequence. Before you know it, your form gets bad and you may strain your lumbar due to all the swinging action your have to perform on this workout. If you need too, do a drop set until you recover.

Flow
Run a ladder up 1-5 then down 5-1 reps. Perform all movements on the same side, then switch arms and run through the sequence backwards.

Snatch
High Pull
Clean
Squat
Clean and Press
Swing

100/100 Kettlebell + TRX Challenge

25 Oct

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You can knock out today’s workout in under 30 minutes. It’s a good cardio and endurance workout that utilizes both upper and lower body strength. I performed the Long cycle in 15 rep sets and 20 rep sets for the squat jumps. Feel the burn and the weight of your mental doubt.

Kettlebell Long Cyle (Clean and Jerk)
Perform 100 reps. Break into as many sets as you need to. Keep rest time between sets to 1 minute or shorter.

TRX Squat Jump
Perform 100 reps. Break into as many sets as you need to. Keep rest time between sets to 1 minute or shorter.

 

Double Kettlebell Burpee

24 Oct

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I’ve been wanting to do a burpee while incorporating kettlebells, so I came up with the Double Kettlebell Burpee. Gets your heart pumping, especially while doing the last 2 sets. If you want more of a challenge, shorten your rest to 30 seconds and increase your bell size. I’m really into full body workouts that include exercises working your upper and lower body sometimes all at once. Today’s workout takes about 30 minutes, perfect for those crunch time days.

Double Kettlebell Burpee
5 sets. Rest 1 minute after each set.
2 Double Kettlebell Swings
2 Double Kettlebell Snatches
2 Pushups on the Kettlebell handles
Repeat 5 times to equal 1 set. Make your movements flow as if you were performing a burpee.

Kettlebell Windmills
Repeat for 2 sets. No rest. After last set, 10 1arm kettlebell swings left arm, then right arm.
5 Kettlebell Windmills (Left Arm)
5 Kettlebell Windmills (Right Arm)

Double Kettlebell Front Squat
6 reps equals 1 set. Rest 30 seconds. Perform 6 sets.

TRX Double Leg Tuck Side Plank
2 sets. 7 Reps each side. 30 second rest after set.

Kettlebell Endurance and Power

20 Oct

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Was feeling sore from my workout yesterday. I’ve been feeling some of that DOM or Delayed Onset Muscle Soreness from my abs, chest and legs. Which is good. It makes me feel that I’m challenging my body to new movements. It also made me realize that the days I wasn’t feeling sore was because I wasn’t pushing my body enough or stopped too soon.

One of these days, I want to buy a 16kg, 20kg and 24kg kettlebell set to work on strength and power. Right now I have one 16kg and 2 12kg. I use the 12kgs when I do double kettlebell movements. Today I did a couple of kettlebells complexes from Pat Flynn. I did The Great Destroyer and only got done with the Double KB Clean and Press before I had to put the bells down. Something for me to work on is my endurance and strength. I was able to complete the complex on my second set but dropped the reps to 5. Perhaps next time I want to do this complex using ladders to work up to 10 reps.

The Great Destroyer
Double KB Swings x 10
Double KB Snatch x 10
Double KB Clean and Press x 10
Double KB Front Squat x 10
Push up on KB Handles x 10
Double KB Bent Over Rows x 10

No rest until you complete all movements straight through.

Hangover Helper
Double KB Swings x 1
Double KB Clean and Press x 1
Double KB Front Squat x 1

That’s 1 cycle. 5 cycles = 1 round. Do 5 rounds.

Cardio without Any Running

19 Oct

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Today I wanted to work on cardio but without going on my usual 5K. Instead I got a complete full body workout in under 30 minutes.

FullBody Cardio
Perform all 3 movements for 1 set. Do 5 sets with 1 minute rest after each set.

  • 100 Jumpropes
  • 10 Half Burpees (Burpees without pushup)
  • 20 Double Handed Kettlebell Swings

TRX Low Row Squat -> TRX Hinge -> TRX Push-up
5 reps for 1 set. Do 5 sets. After you perform the TRX Push-up reverse the order back to TRX Low Row Squat. The movements should flow.

Finsher: 40 TRX Mountain Climbers – 3 sets