Last night I went to the gym to train. 10 round Monday, which I think is best to keep me sharp now that my training will be about 3 days a week while I train for my Iron Man. I felt good. My knee is still bothering me a bit, but I'm doing all the right things in icing and taking ibuprofren. I found this half guard attack this morning from one of my RSS feeds and found it really interesting (a bit flashy) and something to maybe work on.
As for the Iron Man training, the first week didn't go that great. I missed some workouts, but I didn't miss all of them. The goal is to be consistent and though it's early I need to make it a routine early than late.
I'm trying to do workouts every Tuesday and Thursday morning during this 20-week Iron Man training program. Nothing too crazy. I woke up this morning and did a modified 300 Kettlebell Challenge. My goal is to mix up the weights and reps down the road.
With a 36# kettlebell:
Around the Body Pass - 10 reps each side
Good Morning - 10 reps
Windmill - 5 reps each side
Swing - 10 reps each side
Snatch - 10 reps each side
Clean and Press - 10 reps each side
Turkish Get up - 5 reps each side
Suitcase Row - 10 reps each side
Crush Push up - 10 reps
Cool Down: Situps
Showing posts with label 300 kettlebell challenge. Show all posts
Showing posts with label 300 kettlebell challenge. Show all posts
Tuesday, November 22, 2011
Monday, March 7, 2011
03.07.2011 - Workout
300 Kettlebell Challenge
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
Tuesday, February 1, 2011
02.01.2011 - Workout
What is best in life? I think Conan said it best.
"TO CRUSH YOU ENEMIES, SEE THEM DRIVEN BEFORE YOU, AND TO HEAR THE LAMENTATION OF THE WOMEN"
300 Kettlebell Challenge
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
"TO CRUSH YOU ENEMIES, SEE THEM DRIVEN BEFORE YOU, AND TO HEAR THE LAMENTATION OF THE WOMEN"
300 Kettlebell Challenge
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
Wednesday, January 19, 2011
01.18.2011 - Workout
300 Kettlebell Challenge
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
Tuesday, February 2, 2010
2.2.10 - Workout
Lift: Bench Press (5-5-5)
185 - 185 - 135
300 Kettlebell Challenge
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
PM UPDATE
Ran this afternoon because I missed out on running on Monday.
5 miles - 31:52 (7:58 / mi)
185 - 185 - 135
300 Kettlebell Challenge
Don't put kettlebell down untill done. Rest whenever needed.
Warmup:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
PM UPDATE
Ran this afternoon because I missed out on running on Monday.
5 miles - 31:52 (7:58 / mi)
Tuesday, December 1, 2009
300 Kettlebell Challenge
Goal is to get through all 300 reps without putting the kettlebe down. Rest when needed, but do not put the kettlebell down:
Warm up:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
28:06
Warm up:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
28:06
Monday, July 20, 2009
300 Kettlebell Challenge
Goal is to get through all 300 reps without putting the kettlebe down. Rest when needed, but do not put the kettlebell down:
Warm up:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
27:09
Shaved off almost 3 minutes but still couldn't keep pace with the 54 year old.
Warm up:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
27:09
Shaved off almost 3 minutes but still couldn't keep pace with the 54 year old.
Wednesday, July 1, 2009
300 Kettlebell Challenge
Goal is to get through all 300 reps without putting the kettlebe down. Rest when needed, but do not put the kettlebell down:
Warm up:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
29:58
This shiet was rough.
Warm up:
1. Around the Body Pass - 10 reps both directions (20 total)
2. Halo - 10 reps both directions (20 total)
3. Good Morning - 10 reps
4. Windmill - 5 reps per side (10 total)
Ballistic:
5. One Arm Swing - 10 reps per side (20 total)
6. Swing High Pull - 10 reps per side (20 total)
7. Snatch - 10 reps per side (20 total)
8. Clean & Press - 10 reps per side (20 total)
9. Circular Swing - 10 reps per side (20 total)
Whole Body:
10. Thruster - 10 reps per side (20 total)
11. Cossack Curl (Archer w/ KB curl) - 10 reps per side (20 total)
12. Reverse Lunge and Press - 10 reps per side (20 total)
13. Deck Squat - 10 reps
14. Reverse Turkish Get Up - 5 per side (10 total)
Core:
15. Suitcase Row - 10 reps per side (20 total)
16. Crush Press Sit Up - 10 reps
17. russian Twist - 10 reps per side (20 reps total)
18. Crush Push Up - 10 reps
29:58
This shiet was rough.
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