Friday:
1min on, 30sec off, @12kg:
4*(snatch - clean - press - snatch - clean - squat - transfer)
44 two-hand-swings
4*(snatch - clean - press - snatch - clean - squat - transfer)
4*11 one-hand swings
5 times through, 30min
Saturday was off, there was a two-day kettlebell bootcamp in Budapest where I also taught a block. It was about how to get a lot of work done in a relatively short time. For me, that means combos and circuits. We did 3 mini-workouts (lighter weights and/or shorter times - more demo-wise). I had them do:
#1
5 snatches L - TGU down and back up L - 5 snatches L - transfer - 5 snatches R - TGU down and back up R - 5 snatches R - transfer - etc.; 7min continuously (you'd normally do 10min or more, if you just do this)
#2
with partner, double bells, I-go-you-go
10 renegade rows
10 see-saw presses
10 cossacks (this was new for many so they used just one light bell)
3 rounds
#3
would have been 5 rounds of the above snatch-press-squat combo, but they were pretty fried already so I did some CK-FMS corrections instead (shoulder blade retraction and open chest when holding one bell by the horns to avoid a "turtle back" while squats/cossacks)
#4
"death in three minutes" - the name comes from a student of mine and the whole thing originates in my lousy memory. I actually wanted to have him do the KBLA Trifecta but I messed up the instructions so it went like this:
30sec swings L - 30sec cleans L - 30sec snatches L - transfer and repeat R
He survived, so we kept it, LOL.
Today I felt pretty hungry right in the morning (which was unusual) and it didn't get better during the day (even more so) so some time around noon I decided to eat a few eggs, so what - but that proved to be a big mistake as I felt so heavy and sluggish the rest of the day I couldn't even see my bells around, let alone do a BJ workout as planned.
Then I checked out Rif's blog and found this:
"Scale it, yes.Modify it, of course. Just don't not show up. Unless blood is involved.
lol.
I think."
Sort of funny, he's like a guardian angel to me, I always find the right thing there at the right time. Thank God he's back to blogging again.
I followed the link to Tracy's blog and found her last workout, 21min of 12kg swings, and did just that.
But, instead of squats and getups at the end I went down the same ladder and added 10 two hand swings just to have 1200 swings in 40min.
That was fun. It's been a long time I hit 4-digit numbers. I guess the last time was November 2008, those 120 sets of 9 @12kg VO2Max.
1min on, 30sec off, @12kg:
4*(snatch - clean - press - snatch - clean - squat - transfer)
44 two-hand-swings
4*(snatch - clean - press - snatch - clean - squat - transfer)
4*11 one-hand swings
5 times through, 30min
Saturday was off, there was a two-day kettlebell bootcamp in Budapest where I also taught a block. It was about how to get a lot of work done in a relatively short time. For me, that means combos and circuits. We did 3 mini-workouts (lighter weights and/or shorter times - more demo-wise). I had them do:
#1
5 snatches L - TGU down and back up L - 5 snatches L - transfer - 5 snatches R - TGU down and back up R - 5 snatches R - transfer - etc.; 7min continuously (you'd normally do 10min or more, if you just do this)
#2
with partner, double bells, I-go-you-go
10 renegade rows
10 see-saw presses
10 cossacks (this was new for many so they used just one light bell)
3 rounds
#3
would have been 5 rounds of the above snatch-press-squat combo, but they were pretty fried already so I did some CK-FMS corrections instead (shoulder blade retraction and open chest when holding one bell by the horns to avoid a "turtle back" while squats/cossacks)
#4
"death in three minutes" - the name comes from a student of mine and the whole thing originates in my lousy memory. I actually wanted to have him do the KBLA Trifecta but I messed up the instructions so it went like this:
30sec swings L - 30sec cleans L - 30sec snatches L - transfer and repeat R
He survived, so we kept it, LOL.
Today I felt pretty hungry right in the morning (which was unusual) and it didn't get better during the day (even more so) so some time around noon I decided to eat a few eggs, so what - but that proved to be a big mistake as I felt so heavy and sluggish the rest of the day I couldn't even see my bells around, let alone do a BJ workout as planned.
Then I checked out Rif's blog and found this:
"Scale it, yes.Modify it, of course. Just don't not show up. Unless blood is involved.
lol.
I think."
Sort of funny, he's like a guardian angel to me, I always find the right thing there at the right time. Thank God he's back to blogging again.
I followed the link to Tracy's blog and found her last workout, 21min of 12kg swings, and did just that.
But, instead of squats and getups at the end I went down the same ladder and added 10 two hand swings just to have 1200 swings in 40min.
That was fun. It's been a long time I hit 4-digit numbers. I guess the last time was November 2008, those 120 sets of 9 @12kg VO2Max.
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