Archive | November, 2013

Kettlebell Intervals

27 Nov


Today I completed a workout from The Skogg System called Intervals. This is a great workout to get your blood pumping and to get use to the 6 basic kettlebell movements.


Swing – 30 sec
Clean – 30 sec
Switch sides and repeat

~ Rest – 30 sec ~

Press – 30 sec
Highpull – 30 sec
Switch sides and repeat

~ Rest – 30 sec ~

Squat – 30 sec
Snatch – 30 sec
Switch sides and repeat

~ Rest – 30 sec ~

That completes 1 round. Complete 3 more rounds for a total of 4 rounds.


Short but Sweet

25 Nov


Today was one of those days where you try to talk yourself out of working out. After spending the weekend indulging, it’s hard to get back to the routine of throwing some weight around. I figured even if it’s a short workout, it’s still better than nothing.

I did 10 reps of the 6 basic kettlebell movements on both sides: swing, squat, snatch, clean, highpulls and clean and press.

The Iron Kettlebell Cycle

22 Nov


Today I did a new kettlebell workout I made up. It’s a good full body workout that flows from one movement to the other. This workout can be done in 20 minutes. Feel free to go heavy or add more cycles for an endurance workout.

The Iron Kettlebell Cycle
Run through the movements on both sides for 1 rep. Complete 5 reps to complete 1 cycle. Rest after each cycle. Complete 5 cycles.

Clean and Press
Squat Kick (Kick with opposite leg of arm holding kettlebell)
** Switch Sides **


20 Nov


Today’s goal was to at least double the workout length of yesterday’s 10 minutes. I did variations of Pat Flynn’s The Great Destroyer and Keith Weber’s Cardiovascular workout. Today’s workout can be done in 20 minutes.

The Great Destroyer
2 sets, 7 reps

Double KB Swings – 7
Double KB Snatchs – 7
Double KB Clean and Press – 7
Double KB Front Squat – 7
Push up on Bell handles – 7
Double KB Bent Over Rows – 7

Rest as need but only after finishing all the reps on that movement

Snatches – 10 each side
HighPulls – 10 each side
Swings – 10 each side
Clean and Presses – 10 each side
Alternating Swings – 20
Snatches – 10 each side
2 Handed Swigns – 20

Back On The Slow Track

19 Nov


It’s been awhile. I had a set back a couple weeks ago where I ended up hurting my left rotator cup in my left shoulder. I’m just starting now to feel like I can swing some weight with minimal distress. Throwing around the kettlebell is what I may need to rehabilitate my shoulder.

I did a short workout today and hopefully I’ll be able to add more time to regain my strength, endurance and power as the week rolls on. I just did 10 reps on each side of the 6 basic kettlebell movements. Swings, Snatch, Squats, High Pulls and Clean and Presses.

70 Mile Bike Ride

1 Nov


I decided to take a break from working out indoors and took my workout outside. I figured today would be one of the last good riding days left of the year with Winter around the corner. I woke up early, hopped on my bike towards Chicago and back. The result is 69.43 miles in 50 degree weather and 15 mile per hour winds from the west with slight mist/drizzle. I had a good tailwind into Chicago but coming back was brutal. I rode into the headwind as I started cramping on both calves and right hamstring around the 55th mile. I’m guessing all those squats and jump rope last night had something to do with it.

I was far from home, so with some deep breathing and a change in attitude, I finally made it home to tell about it. I also burned 3,000 calories! I’m a bit tired but I’m already thinking about hopping on the bike tomorrow!!! (?) Representing Pure Savagery!