Archive for the Kettlebells CategoryWell it’s been a while since I did any KB work, so I felt like starting this deload week with some swings. 360 reps with the 53 in 12 minutes - very nice considering the layoff from kb work. That is also a best for total reps in 12 min with the 53. I recovered within a minute of my last set, so cardio still seems to be where I left it at a few weeks ago. Swings - 12-minutes continuous - 53lb bell used - 360 total reps: + stretching Duration: 15 minutes Quick Halloween kettlebell session. Presses felt good. My legs are still sore from this weeks activities, but I managed a personal best pace with the 53lber. Just a tad faster than my 250 reps in 6 minutes pace that I did last week. Cardio and endurance is improving quickly. Surpisingly, I was not that winded after each set of 50, and was fully recovered in about minute after the last set. Not bad! Strict Standing Presses - 53lb bell - repeated 5 times - 68 total presses: Swings - 5 minutes continuous - 53lb bell - 210 reps: Duration: 10 minutes Presses felt nice and strong today. My shoulders seem to be recovering well so far despite all this additional work. Swings were pretty brutal since I have some good fatigue going from yesterday’s squatting, but I still managed to add 50 reps in the extra minute compared to the 175-rep/6-minute effort from 2 weeks ago with the 70lber. Very decent. About half of the reps were one-armed, half two-armed. The bell was really slick today - some chalk would be helpful! Strict Standing Presses - 53lb bell - repeated 5 times - 60 total presses: Swings - 7 minutes continuous - 70lb bell - 225 reps: Duration: 13 minutes
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2009
10/27 - Upper and Kettlebell Presses, SnatchesPosted by: spytech in Kettlebells, Cardio, Bodybuilding, PowerliftingMy schedule is a bit out of sync with the funeral being yesterday and all, so today I took care of yesterday’s workout, plus today’s scheduled kettlebell work. I started with my back work, which all felt great, then went into yoga for 45 minutes (nice flow). Came out and finished the rest of my workout. DB floor presses were shittastic. I was hoping I would be able to do some good db floor presses but my collar bone started aching immediately. Not really aching, more like a pulling sensation at the bottom of the movement. Anyways, I did 3 light sets and moved on to light db presses and db extensions. Those felt fine. I gave flat bench and cg bench a whirl, not having done them in a while and superset them back to back until I decided to halt bench press work at 175lbs (collarbone started feeling uncomfortable). CG bench felt good, though, and actually did some kind of decent work there without any discomfort. My tweaked rear delt issue never showed up during pressing today, which is at least one positive to take away from this workout. Overall, I ended up doing lots of light stuff, but had some good volume work going, and I felt like I got as good of a workout as I could today, considering the circumstances. Later in the day I did my kettlebell workout. Still skipping cleans to help my neck heal so I just did 5 sets of 6 for each side, with the only rests being as I switched the bell side to side. The 60 total presses took a little under 3 minutes or so. Snatches were easy, but my grip was weak as my it felt worn out from the cable rows earlier today. Seated Cable Row: Kneeling One-arm Pulldown/Lat Row: DB Floor Press: Flat DB Press: Flat DB Extensions: Bench Press: CG Bench Press: Upward Cable Crossover: DB Lat Pullover: Strict Standing Presses - 53lb bell - repeated 5 times - 60 total presses: Snatches - 6 minutes continuous - 53lb bell - 80 reps: + stretching + yoga (45min) Duration: 105 minutes Holy hell this was exhausting. I’ve decided to put clean and press ladders on hold for a bit as I feel the cleans aggravate my neck injury. As a replacement, I did strict seated presses. These went well, then I moved on to swings. Today is the ‘heavy’ or ‘intense’ day. The plan called for sets of 25 with 5 second rests, swinging FAST. I did the first 150-175 reps one-armed, then switched to two hands for the last few sets as my fingers were filling with lactic acid, lol. As hard as I was breathing when I got done, I still recovered my breathing in around 2 minutes. Heart rate was down to 120ish after 5 minutes. Very pleased with this effort. Strict Seated Presses - 53lb bell - repeated 4 times - 48 total presses, 48 total rows: Swings - 6 minutes continuous - 53lb bell - 250 reps: Duration: 12 minutes Rainy, dreary, and chilly (46 degrees), but these conditions are my favorite for kettlebelling. Sound familiar? Today’s conditions were the same as last Wednesday’s - just a bit warmer tonight. Went lighter on the C&P ladders, which I could tell my shoulders appreciated. Still a killer workout, though. Swings were a exhausting. 300 reps in 8 minutes. My highest total with the 53lber was 340 in 12 minutes, so I would have killed that if I went for another 4 minutes (which I could have, I think). I kept rests to a strict 20 seconds between each set of 50 and did every set, except for the last one, with one hand. Brutal stuff. Clean and Press Ladder - 53lb bell - repeated 4 times - 48 total C&Ps: Swings - 8 minutes continuous - 53lb bell - 300 reps: + power yoga (60min) Duration: 75 minutes This week is a planned deload week so I am doing nothing but kettlebell workouts. This week increases the clean and press ladders to 4 ladders, or 48 total clean and presses and rows. I handled all 4 ladders handily, but man my delts were on fire. Kettlebell C&P’s really are a great movement and work the entire delts extremely well. I might drop down to the 53lber for the next 2 C&P workouts this week as this is supposed to be a deload week, afterall. Snatches were cake. Like last time, I snuck in an extra set since I had an extra 30 seconds on the clock when I finished the last set. Clean and Press Ladder - 70lb bell - repeated 4 times - 48 total C&Ps: Snatches - 7 minutes continuous - 53lb bell - 100 reps: Kettlebell Skullcrushers: Kettlebell Chest Press: + power yoga (50min) Duration: 70 minutes
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2009
10/17 - Kettlebell Training and Lower BodyPosted by: spytech in Kettlebells, Cardio, Bodybuilding, PowerliftingMade it back home from out-of-town yesterday so today I needed to make up yesterday’s session, and get some kettlebells in. I started the day with the kettlebell class that the Y offers. I’ve been assisting with it the last few weeks but today I decided to actually do it in lieu of the swing workout that I would do otherwise. This class is very basic in regards to what is asked of the students, but it is brutal overall. Lots of squats, presses, stiff leg deads, swings, lunges (reverse and side), planks, figure-eights, etc. Even though I only use a 35lb bell it gets my heart-rate racing and breathing hard. There are no ‘rests’ per se, just active rests that are made up of halos and waist circles. Had to step out a few minutes halfway through due to some stomach issues, but I still got a killer workout. Afterwards I gave deads a try but quit after working up to 405 - just too much downward pull on my tweaked neck/trap. I did some hypers and sumo sldls, then finished off with a single set of GMs. My legs were feeling pretty good after the kb session so I didn’t feel the need to do much with weights today. Later in the day I did the clean and press ladders with the 70lb bell, which felt great. Kettlebell Class: Deadlifts: 45-degree Hypers(2 sets done one-legged): Strict Good Mornings: Sumo SLDL: Clean and Press Ladder - 70lb bell - repeated 3 times - 36 total C&Ps: Duration: 55 minutes Woooo, this was a killer. Rainy, dreary, and chilly (37 degrees), but these conditions are my favorite for kettlebelling outside. C&Ps are much more of a workout using the 70lb kb, but I was never close to failure. I think I could manage the 3×3 with the 88…maybe. 70 is the perfect weight right now though, as it allows me to keep working on my form, doesn’t stress my rear delt injury, but still offers a tough challenge. After C&Ps I moved on to swings. Today is a ‘moderate’ day which called for sets of 25 with 10-20s rests in between. These were absolutely killer. My lower back was pumped like crazy and the last few sets were real struggles in regards to keeping form tight and keeping my lungs under control. Today’s swing time limit was 6 minutes, and I managed 175 reps with the 70lber. I am pretty pleased with that. These higher intensity swing workouts are really going to improve my endurance and work capacity. Afterwards it only took about 90seconds to get my breathing rate back to normal, and then I finished with kb curls. The kb hammer curls feel great, as kettlebells allow me to do a ‘barbell’ like hammer curl by gripping the top of the bell with palms facing each other. Really hammers the outsides of the bis hard, and works grip quite a bit at the same time. Concentration curls with the kb worked well too. Clean and Press Ladder - 70lb bell - repeated 3 times - 36 total C&Ps: One-arm Swings - 6 minutes continuous - 70lb bell - 175 reps: KB Hammer Curls: KB Concentration Curls: Duration: 15 minutes Repeat of last Tuesday’s kettlebell workout. This one was quite a bit easier than last week’s session, despite the tweaked neck I have going on. Did an extra set of snatches since I was snatching faster today than last week, and had the time to burn. This session went very well. My right shoulder held up well, no pains there. Might have to give the 70lb bell a try for the ladders next week…maybe. Earlier in the day I went to the gym and walked on the treadmill for 30 minutes at 3-3.5mph. Clean and Press Ladder - 53lb bell - repeated 3 times - 36 total C&Ps: + 30min walk on treadmill @ 3-3.5mph Duration: 10 minutes |
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