Quick kettlebell killer

My trainer assigned a pretty simple  manmaker for yesterday's workout.

Swing for 40 secs, rest for 20 secs, repeats 10x with a 16 kg kb.

Swing a 16? For 10 mins? Psh. Easy peasy.

Oh wait, what's that? My heart is about to explode at minute 3? NEVERMIND THIS IS HARD OMG.

It's fast and furious and perfectly brutal.

4/11/12

I have to blog this workout. I haven't ended a workout sprawled out on the floor when I finished in a long time. Courtesy of Abby. I can't change the font, which is pretty lame, but it's all good.

Perform Each Couplet (superset) as listed 3 times before moving on to the next one.

Some exercises will be listed for time while others will be a rep set.  Rest 30-45 sec before repeating.

1-

1a- Bulgarian Lunges on bench 8-15 reps

1b- 30 seconds of KB swings

 

2.

2a- Cable Kick Backs 20 reps each leg

2b- 30 seconds of lunge jumps

 

3.

3a- Renegade Rows for 24-30 reps

3b- 30 seconds of alternating swings

 

4.

4a- Goblet Squats for 8-15 Reps

4b-30 seconds of burpees

Key:

Bulgarian lunge = 

Renegade row:

Goblet squat: 

(These pictures are not mine)

10/16/11

With the half marathon done, I'm excited to get back in the gym and work on some strength....WHILE continuing to run. I don't want that to completely fall off this time like it did after my last half.

Back to my buddy, LG Crossfit!

Today's workout:

Workout:
Hang Squat Snatch
Find 1 RM. Then back off 15-20 pounds and do 3 doubles.
(I got to 65 lbs. Definitely not a true max but, as I've said before, I'm not comfortable failing at my gym, so it's hard to go too heavy. HeaviEST I've done in a while, though, so there's that!)


Then:
7 Rounds
5 KB Clean and Push Press (L/R)
7 KB Snatch (L/R)
10 KB Swings

(I did this with a 12kg in 14:20. I haven't done ANY real kbs in a while, so this felt pretty good)


I finished my workout with a 3 mile run. In converse. If barefoot (or close to) is truly the best thing for you, shouldn't no support Converse also be good? Thought I'd give it a try. It actually felt pretty good. It's amazing how much more you can feel about where you're placing pressure on  your feet when you don't have a bunch of cushion under them. Not sure I"ll run in them every time, but I liked it.

1/20/11

My insanely painful TMJ isn't really effecting my workouts, but my whacked out neck TOTALLY is. Ugh. Deadlift program derailed. Again. This was a light lift, because I didn't want to strain my neck at all, but still wanted to get some work done.

2x3 ea windmill
2x3 TGU
3x5 sumo deadlift (wide leg stance, grip is between the legs, rather than outside)
3x5 RDL
3x 40 (total) sunday swings/alternating snatches

I've been a little tight, and sumo DL sorta feels like a stretch, so I like to throw it in there every once in a while.

One bell. 25 mins. READY GO.

Another Crossfit Jersey Shore one! I LOVE that site. Sad that you have to pay for their daily workouts now, but they're so awesome that I certainly don't blame them.

The goal is to get 5 rounds in 25 mins, and finish your 5 rounds if you don't make the time. To be honest, I cant keep count past...ohh...2. So, yeah. I just go til my Gymboss beeps. Sidenote: bought the new camo Gymboss!! It's rad, but I think I think I liked my pink one more. Either way, it's the best watch around!

KB swings 5/5 (5 ea side, NOT alternating)
Pushups 10
KB Clean 5/5
KB push press 5/5
KB front squat 5/5
KB one arm row 5/5
Walkouts 5

Go heavy-ish. I would use a 16kg bell. For me, the best strategy is to just focus on the next exercise. Not the whole set. On pushups? Just focus on getting those 5 cleans in next. Don't think about how front squats are coming up and you hate those and you hate kettlebells and eff this is hard and you hate your life. Just those 5 cleans. Then those 5 push presses, etc.

Tip-When you start getting tired (there is a LOT of upper body in this), your swings are going to want to suffer. Don't let them. Keep your hips strong and really focus on keeping that shoulder pulled back into the socket. Don't let it get lazy and pull to the front.

Double Trouble

This one I stole from Brandon over at Kampbell Kettlebells. He was in the group that I assisted during my last RKC and he rocks. I will gladly admit that this workout SMASHED me last time. Which, of course, lands it on my favorites list. I need to play around with the weights a bit more, I think. Anyhoo...

Each exercise with 2 kbs of the same size (I used 12's. Those damn front squats were the death of me)

10 rounds

On the minute:
5 dbl swings
5 dbl clean and press
5 front squats
remaining time in that min: plank

Rest for 30 secs

Rinse and repeat 9 more times.

And try not to barf.

Enjoy the pain.

Savage Sunday

Back is a wee bit tweaked, so I'm taking it easy and am going to post a few favorites. I stole this one from Crossfit Jersey Shore (link to right) and it's my go-to when I'm being lazy and need a super fast, super ass kicking workout. My friend and I usually pull this one out on Sunday's (hence my super creative name for it), when we just want to sit around all day, but know that we need to get some work in.

As many rounds as possible (AMRAP) in 20 mins:

5 burpees (could sub squat jumps)
10 snatches on each side (I use a 12kb, she uses an 8)
15 mountain climbers on each side
20 swings (same size you snatch with, or one size up)

Simple enough, right? These AMRAP workouts are really as hard as you want to make it. If you really push yourself, you'll be in a heaving sweaty pile on the floor by the end. If you take it a bit slower (which sometimes is totally ok), it'll still work you, but not as much (uhh...obviously). And, really? 20 mins? Doesn't get much quicker than that.

Fight Gone Bad

I stole this little puppy from the Crossfit website, and tweaked it a little.

Burpee-1 min
Sumo deadlift high pull-1 min (could use bell or bar, I use bar)
Box jump-1 min
Push press-1 min
Swing-1 min

Go from one exercise to the next without stopping, doing each for one min (PACE YOURSELF. Or else you'll almost barf half way through the first set....ok that might just be me).

Rest for 1 min.

Repeat 2 more times, for 3 total rounds.

I set my Gymboss for 18 1-min rounds.

You can sub different exercises, as well, if you want.