Kettlebell Love

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Please, may I have another Pull-up, sir? November 10, 2008

Posted by hardly Bar, Box Jumps, Dumbbell, Kettlebell, Other, Pullups, Pushups, Sit-ups Digg! this story. , add a comment

Warmup:

• 2x of the following:
  • 1:00 of Box Jumps
  • 1:00 of Loaded Sit-ups @ 20#
  • 1:00 of DB Front Squats @ 2 20#

Workout:

• 10 Loaded Pull-ups @ 15#
• 200M Farmer’s Carry w/2 16 kg Kettlebells
• 3x 3 Pull-ups @ 30#
• 5x 1 Pull-up @ 60#
• 200M Farmer’s Carry w/2 16 kg Kettlebells
• 5x 1 Pull-up @ 60#
• Overhead Squats:
  • 10 @ 45#
  • 5 @ 65#
  • 4x 3 @ 75#
• Unnamed Workout, for time:
  • 20 Ball Slams @ 20#
  • 20 Double Kettlebell Swings @ 2 16 kg kettlebells
  • 20 Pull-ups
  • Time: 11:23
• 60 Decline Push-ups

Workout:

• Type: Other
• Date: 11/10/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Gang-up for 10/11 October 11, 2008

Posted by hardly 6 Minutes of..., Bar, Box Jumps, Dumbbell, Medicine Ball, Other, Pullups, Sit-ups, Uncategorized Digg! this story. , add a comment

Gang-up is a little ritual at GravityJanes on Saturday mornings. As many of us gather as possible to do a workout. It’s loose and casual, but hey, we’re still doing work!

Warmup:

• 60 Dumbbell Snatches @ 20 lbs
• 60 Dumbbell Sit-ups @ 20 lbs
• 30 Bodyweight Squats

Workout:

• Max Loads:
  • Pull-up: 90 lbs (holding a dumbbell with my feet)
  • Box Jump: 30″ (36″ is just a bit too much right now)
  • Front Squat: 125 lbs (I think this can go higher, I just ran out of time)
• 6:00 of Thrusters @ 95 lbs: 35
• 6:00 of Ball Slams w/a partner @ 14 lbs: 103
• 3:00 of Wallballs w/a partner@ 14 lbs: 98
• Max time in a tuck-sit: 54 seconds

Workout:

• Type: Other
• Date: 10/11/2008
• Time: 08:00:00
• Total Time: 1:00:00.00

Just kinda slapped some stuff together October 7, 2008

Posted by hardly 100 of... for time, 6 Minutes of..., Bar, Box Jumps, Kettlebell, Pullups, Pushups, Sit-ups Digg! this story. , add a comment

Warmup:

• 30 ea:
  • Wallball @ 20 lbs
  •  Ball Slams @ 20 lbs
  • Box Jumps
  • Paralette Push-ups

Workout:

• Tuck-sits 6x @ 10 seconds on, 20 seconds rest
• 40 Bodyweight Squats
• Max Duration Tuck-sit: 45 seconds
• Cleans @ 65 lbs: 3 sets of 10
•  Split-Jerks @ 65 lbs: 3 sets of 10
• 6:00 of Pull-ups: 61 (PB?)
• 100 KB Swings @ 24 kg: 5:45
• 30 GDH Sit-ups

Begining of an Experiment October 4, 2008

Posted by hardly Box Jumps, Dips, Medicine Ball, Other, Pushups, Row, Sit-ups Digg! this story. , add a comment

Today, I began working out 4 days a week at the suggestion of my trainer. Should be interesting to see where this goes.

Warmup:

• 30 Bodyweight Squats
• Farmer’s Carry, 2 45 lbs dumbbells
• 30 push-ups
• 30 Box Jumps

Workout:

• 3x v-ups: Hold a V for as long as you can, up to 60 seconds. 30 seconds rest. Repeat
• 60 reps of Medicine Ball Catch @ 10 lbs
• 2K Row: 7:36.5 (PB!)
• 50 Dips for time:6:44
• Practice doing hand-stands!

The PB on the 2K row was not expected. I was really feeling slow, and a bit worn from the week’s workouts, plus Friday’s workout about killed me. Makes me wonder what I could do when I’m fresh.

Workout:

• Type: Other
• Date: 10/04/2008
• Time: 08:00:00
• Total Time: 1:00:00.00

Looking for a good ab movement? September 22, 2008

Posted by hardly Bar, Box Jumps, Dumbbell, Kettlebell, Max reps, Other, Row, Sit-ups Digg! this story. , add a comment

Because we use free weights, and we swing the kettlebell a lot, we work our core muscles in a big way. Too, we do movements that are targeted at using ab muscles, like sit-ups. Today we held our knees up above our waists as we hung from a bar, maintaining this position for as long as we could. Suggest you add it to your ab repertoire - you’ll feel it.
Warmup:

• 40 Ab mat sit-ups
• 40 Box Jumps
• 20 Dumbbell Power Cleans @ 2 30 lbs
• 20 Dumbbell Squat Cleans @ 2 30 lbs

Workout:

• Interval Row: 3x of 500 M w 1 min rest in between, for time: 7:21
• Max Deadlift w/Kettlebells:
  • 2 32 kg ‘bells
  • 2 32 kg + 2 16 kg ‘bells
  • 2 32 kg + 1 20 kg + 1 24 kg ‘bells
• 2x:
  • 1 lap of walking lunges
  • Hang from bar, holding your knees up above your waist for as long as you can
• 100 Kettlebell Hanging Cleans @ 1 20 kg (focus on form)
• 20 Back Extensions
• 20 Bodyweight Squats (focus on form)

Workout:

• Type: Other
• Date: 09/22/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Slogging through… September 19, 2008

Posted by hardly 6 Minutes of..., Bar, Box Jumps, Kettlebell, Other, Run Digg! this story. , add a comment

The last several nights, I’ve not slept well. Today I just decided to go in and work out regardless. Of course, lack of sleep makes things interesting from a motivation perspective…

Warmup:

20 ea of:

• Bodyweight Squats
•  Overhead Squats
• Cleans
• Split Jerks
• Floor Cleans

Workout:

• Split-clean Max Load: 1 rep ea until failure: 95 lbs, 115 lbs, 135 lbs, 145 lbs
•  6 minutes: Rope Climb: 4 to the top & back
• 400M run
• 30 Split Jumps
• 30 Leg raises (while hanging from the pull-up bar)
• 30 double kettlebell cleans @2 16 kg

Workout:

• Type: Other
• Date: 09/19/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Ever had an Evil Workout Partner? September 15, 2008

Posted by hardly 6 Minutes of..., Bar, Box Jumps, Kettlebell, Max reps, Other, Row, Sit-ups Digg! this story. , add a comment

Today, Chad, my workout buddy, decided we should do Fight Gone Bad. Should be called Fight Gone Chad. He’s E-V-I-L.

Warmup:

• 50 Wallballs @ 20 lbs
• KB Figure-8s, 4 sets of 10 passes @ 16 kg
• 50 Push-presses @ 65 lbs
• 50 Sit-ups

Workout:

• 6 minutes of Thrusters @ 85 lbs: 59
•  Fight Gone Bad:
  • 3 sets of 1 minute at each of the following stations:
    • Row for calories
    • Wallball @ 20 lbs
    • Box Jumps
    • Sumo-deadlift-high-pull @ 75 lbs
    • Push-presses @ 75 lbs
    • Rest
    • For total rep count: 236

After I had caught my breath from this, our trainer comes over and says to Chad and I: Your next goal is to hit 300 reps. And after that, you should be thinking about upping the weight until you hit 100 lbs.

Always nice to have goals!

Workout:

• Type: Other
• Date: 09/15/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Didn’t get too soft… September 3, 2008

Posted by hardly 6 Minutes of..., Bar, Box Jumps, Dips, Flexibility, Jump Rope, Kettlebell, Other, Sit-ups Digg! this story. , 1 comment so far

…but I bet tomorrow I’m going to notice today’s workout!

Warmup:

• Jump Rope
• Bodyweight Squats

Workout

• 6 minutes of Front Squats @ 65 lbs: 116 (PB)
• Abmat situps + V-up:
  • 6 minutes of Abmat Situps: 101
  • 1 minute of rest
  • Hold a v-up for as long as possible, with any time before 60 seconds subtracted from your sit-up total: 32 seconds
  • Score: 101 - 28 - 73
• 20 Overhead Squats
• 2x of 2 minutes each of the following:
  • Bar Snatches (w/training bar)
  • Box Jumps @ 21″
  • Ring Dips
  • Reps: 78, 81
• KB Snatches @ 20 kg - learning new technique
• KB Cleans @ 20 kg - learning new technique
• Kipping practice

Workout:

• Type: Other
• Date: 09/03/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

Sometimes Competition is Distracting July 28, 2008

Posted by hardly 100 of... for time, Box Jumps, Dumbbell, Kettlebell, Other, Pullups, Recruiting Process, Row, Sit-ups Digg! this story. , add a comment

Today, I was joined in my workout w/two other guys who are pretty close to me in ability. So close that in some things, they are better than me, and in others, I’m better than they are. This can be really good. Today, it was distracting. But, a good lesson in focus. Must stay focused on the next rep!

Warmup:

• 40 Pull-ups
• 40 Box Jumps
• 40 Sit-ups

Workout:

• 30 Push-ups
• 21-15-9 of Dumbbell Bench Press (50-45-55)
• For time:
  • 100 Wallballs @ 20 lbs
  • 100 1-arm dumbbell situps @ 15 lbs
  • 1K row
  • 16:23 (or was it 17:23?)
• 6:00 of non-continuous (gotta let go of the bar w/each rep, and start again), hanging (no bending knees or hips) pull-ups: 28
• 40 double kettlebell cleans @ 2 16 kg

Workout:

• Type: Other
• Date: 07/28/2008
• Time: 07:00:00
• Total Time: 1:00:00.00

End of the week workout for 5/30/08 May 29, 2008

Posted by hardly 100 of... for time, Bar, Box Jumps, Dumbbell, Jump Rope, Medicine Ball, Pullups, Row Digg! this story. , 1 comment so far

Warmup:

• Jump rope -or- 300 M run
• 30 dumbbell swings
• 20 pull-ups
• 30 wall-balls @ 18 kg

Workout:

• 100 Loaded Sit Ups for time - 45 lbs
• 60 Push Presses @ 95 lbs
• 5 Minute Row for max distance, but keeping the Strokes/Minute at 18 or under: 1280 or better
• 21-15-9:
  • Dumbbell Chest Press 60 - 65 - 70
  • Alternating 1-arm Dumbbell Deadlifts @ 75 - 85 - 95
  • Box Jumps
• 40 Overhead Squats @ 45 lbs

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