Category Archives: Bodyweight

15-15 Snatches and ISOs

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Working on my grip so I’m doing dialed back 15-15 snatches and also some ISOs… Not that I know what ISOs are but anyway here is what I did:

15 seconds Right Hand Snatch
15 seconds rest
15 seconds Left Hand Snatch
15 seconds rest
for 10 reps and my hands started to lose it…
5 minutes rest
2 minutes straight arm plank
1 minute rest
1 minute straight arm plank
30 seconds rest
30 seconds straight arm plank
1 minute rest
1 minute plank
1 minute rest
1 minute Right Hand over head lockout
30 seconds rest
1 minute Left Hand over head lockout
30 seconds rest
45 seconds Right Hand over head lockout
15 seconds rest
45 seconds Left Hand over head lockout
105 seconds rest
210 seconds Two handed deadlift top lockout

Basic Kettlebell Move Combos

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Was doing the following routine for the last couple of months in a 60-15 interval fashion:

- Kettlebell Squats (KB in Right Hand)
- Pushups
- 1 Handed Kettlebell Swings (Right Hand)
- Turkish Get-Ups (Right Hand)
- Kettlebell Squats (KB in Left Hand)
- Pushups
- 1 Handed Kettlebell Swings (Left Hand)
- Turkish Get-Ups (Left Hand)
- Kettlebell Goblet Squats
- Pushups
- 2 Handed Kettlebell Swings
- Turkish Get-Ups (Right Hand then Left Hand)

This is one set of 20 minutes with 30 seconds of lead and 90 seconds of trail time.
Usually one set will do but you can repeat as many as you want, just watch your form and grip strength.

Last two weeks I alternated the above with this one, exercises are back to back with 1 minute or so rest in between:

- 3 1H KB Swings (R)
- 3 KB High Pulls (R)
- 3 KB Snatches (R)
- 3 KB Windmills (R)
- 3 KB Squats (R)
- 3 KB Reverse Lunges (R)
- 3 KB Jerks (R)
- 3 KB Presses (R)
- 1 TGU (R) (First down the up)
- 3 Pushups
- 3 1H KB Swings (L)
- 3 KB High Pulls (L)
- 3 KB Snatches (L)
- 3 KB Windmills (L)
- 3 KB Squats (L)
- 3 KB Reverse Lunges (L)
- 3 KB Jerks (L)
- 3 KB Presses (L)
- 1 TGU (L) (First down the up)
- 3 Pushups

2 sets of the above is a decent workout, I sometimes dared to complete 3 sets 🙂

This week I added another flavor to the mix:

- 5 Double KB Push Presses
- 5 Double KB Rows
- 5 Double KB Swings
- 5 Double KB Squats
- Double KB Farmers Walk (for about a minute)
- Rest for a minute or less

As I do not own a second 24 kg KB, I did a asymmetrical double with a 16 kg KB. 4 sets of this and I was good to hit the showers 🙂

Basics 300 Heavier Variation

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Warm up, stretch routines
All moves except TGUs done with 24 kg KB
80 Kettlebell Swings
30 seconds rest
10 Turkish Getups (2L-2R-2L-2R-1L-1R) (24 + 16 kg strapped by belt)
10 Diamond Pushups
10 Goblet Squats
10 Diamond Pushups
10 Goblet Squats
30 seconds rest
60 Kettlebell Swings
30 second rest
50 One Armed Rows (9L-9R-30s rest-8L-8R-30s rest-8L-8R)
30 seconds rest
20 Windmills (5L-5R-5L-5R)
30 second rest
40 Kettlebell Swings
Stretch and cool down

Basics 300 Kettlebell Workout

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Warm up, stretch routines
80 Kettlebell Swings
30 seconds rest
10 Turkish Getups (3L-3R-2L-2R)
30 seconds rest
60 Kettlebell Swings
30 seconds rest
20 Windmills (5L-5R-5L-5R)
30 second rest
50 One Armed Rows (9L-9R-30s rest-8L-8R-30s rest-8L-8R)
30 second rest
40 Kettlebell Swings
30 seconds rest
10 Pushups (as strict and slow as possible)
10 Squats (slow)
10 Pushups (as strict and slow as possible)
10 Squats (slow)
Stretch and cool down

HKC Run Away

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Apparently the 3 moves I do lately (Swings, TGUs and Goblet Squats) are the nuts and bolts of the HKC (Hardstyle Kettlebell Challenge).
In my previous post I mentioned that I intended to add 400m sprints to the mix.
Well I did.
That Friday I did exactly as written in that post.

This Wednesday and today I did it the following way:

With 32kg Kettlebell
20 A1H KB Sw | 1L-1R TGUs | 10 Gob. Sqts. | 90 s walk | 400 m sprint | 90 s walk
20 A1H KB Sw | 1L-1R TGUs | 10 Gob. Sqts. | 90 s walk | 400 m sprint | 90 s walk
With 24kg Kettlebell
30 A1H KB Sw | 2L-2R TGUs | 15 Gob. Sqts. | 90 s walk | 400m sprint | 90 s walk
30 A1H KB Sw | 1L-1R TGUs | 15 Gob. Sqts. | 90 s walk | 400m sprint | 90 s walk

Took me about 35 minutes to complete. As you see by dividing the reps with sprints I am back at my original rep counts (100 A1H KB Swings, 10 TGUs and 50 Goblet Squats) with the added sprint distance of 1600 meters (1 mile) and I’m not counting the distance I walk in between (which is about 900 meters).

Feel the burn 🙂

Easy 30 Kettlebell Workout with Mixed Weights

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Its been three months since my last post, no spectacular changes, only consistency and perseverance.

Not trying to downplay anything, being consistent and persevering is not a small deed. At least not for me anyway. It requires mental strength and discipline. Both very prone to reluctance, one of the major diseases of our age ruled by attention deficit disorder.

My grip was quite weak when I first started using the 32 kg kettlebell, this is still work in progress.

The Easy 30 Kettlebell Workout from www.liftkettlebells.com is a good mix of ballistic and strength moves with the Kettlebell with some bodyweight exercises thrown in to help balance the load and enhance recovery. Here is how I do it these days:

30s Jumping Jacks 
30s Body Squats 
60s 2H Swings 32kg 
30s Rest 
30s Front Squat L 16kg 
30s Front Squat R 16kg 
30s Rest 
60s Windmill L 32kg 5 reps only then rest
60s Windmill R 32kg 5 reps only then rest
30s 2H Swings Waist High 32kg 
30s 2H Swings Head High 32kg 
30s Swings L 16kg 
30s Swings R 16kg 
60s Rest 
30s Military Press L 16kg 
30s Military Press R 16kg 
30s Rest 
60s Jumping Jacks 
30s Pushups 
60s Rest 
60s 2H Swings 16kg 
30s 2H Swings Overhead 16kg 
60s Rest 
60s One Armed Rows 8 on each side 32kg 
30s Rest 
30s One Armed Rows 4 on each side 32kg 
30s Rest 
45s Pullovers 16kg 
30s Floor Press L 16kg 
30s Floor Press R 16kg 
30s Floor Press L 16kg 
30s Floor Press R 16kg 
30s Pullovers 16kg 
60s Rest 
60s One Armed Rows 8 on each side 32kg 
30s Rest 
30s One Armed Rows 4 on each side 32kg 
30s Rest 
60s Jumping Jacks 
60s Rest 
30s Snatch L 16kg 
30s Snatch R 16kg 
60s Snatch L 16kg 
60s Snatch R 16kg 
30s Snatch L 16kg 
30s Snatch R 16kg

So Actually I Was Over-training Lately…

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How do I know? Well, I rested during the weekend, read this article about over-training and thought “Wait a minute…”

So today I was able to do a full set of 75 reps of two handed swings before my grip gave way after warming up with jumping jacks and squats.

And I was able to go for 10 inclined push-ups, 10 pistol squats and 10 TGUs (with 24 kg dumbbells but still) after that intense swing session.

Brought in the 16 kg KB to work more on my technique of several moves.

Definitely going to take tomorrow off, over-training is so painful and annoying, makes you feel weaker then you actually are 🙂

Plain Swinging

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Done 150 two handed kettlebell swings in 6 sets of 25 reps, calluses becoming back part of my appearance.

Added 10  inclined push-ups, 10 pull-ups (from the edge of a table) and 10 pistol squats. Lots of stretching and rest in between as I still kind of strain my lower back a bit, trying to get used to the much heavier weight.

I will try to increase the reps and decrease the sets, maybe 3 sets 0f 50 reps? I hope my hands and forearms do agree with this 🙂

Back to Square One

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Going straight to 32 kg today after 20 months with 16 kg (last 2 months doing TGUs with 24kg) got my arse kicked properly.

I feel like I’m starting anew. I originally planned on doing the GtG routine I do lately then throw in a 10 minute 40-20 swing session to kill me off for good.

Well, I only managed 10 TGUs (5L-5R), 10 Pistol Squats (5L-5R), barely did the 40-20 for two minutes and I was done. Sitting on the floor… barely, because I had to work my thighs like I haven’t in a looong time. After doing 5 inclined pushups I called it a day.

I might consider going back to the Easy 20 Kettlebell Workout to get things rolling again with the 32 kg.

Never look back, never back down, stay alert and act sensibly.