15-15 Snatches and ISOs

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

Back to basics

After 2 months not working out, I thought its better to make my way back taking things slow, so I did the following for 5 sets with about a minutes rests in between:

With a 24kg Kettlebell:
5 Kettlebell Presses Over Head
5 Kettlebell Rows
5 Kettlebell Swings
5 Kettlebell Squats
First all right handed then all over left handed
15kg per hand Dumbbell Farmers Walk for 1 minute

This routine pretty much did it for me, especially grip was fading towards the end.

On an unrelated side note, some small people with over-inflated egos defaced the site with a script kiddie page like it was a big deal.
Yeah I use WordPress, yeah it used to have, has, will have exploitable bugs, I am well aware of it and this is just a personal site sharing personal experiences. Don’t pat yourself on your puny hung shoulders for this so called accomplishment. This does not make you uber hackers, just lazy lamers.
I pity you fools 🙂 ‘nouf said…

5-10-20-10-5 Pyramid Workout Kettlebell Basics

So the other week I thought, “Lets try a pyramid style workout with kettlebells”.
I would the 5 basics combo (press, row, swing, squat, farmers walk), single handed on each side in sets of 5 reps, 10 reps, 20 reps, 10 reps and finally 5 reps again.
Start and end with the 24 kg kettlebell for the 5 rep sets and use the 16 kg kettlebell for the 10 and 20 rep sets.

Sounds easy and decent right? 🙂
Here are the sets:

Back to back with no or minimal rest between moves, first for right hand all the way, then left hand (24 kg Kettlebell):
5 Kettlebell Presses Over Head
5 Kettlebell Rows
5 Kettlebell Swings
5 Kettlebell Squats
Kettlebell Farmers Walk (SHORT side of Basketball field and back)

Rest for a minute or less

With 16 kg Kettlebell, same pattern as above:
10 Kettlebell Presses Over Head
10 Kettlebell Rows
10 Kettlebell Swings
10 Kettlebell Squats
Kettlebell Farmers Walk (LONG side of Basketball field and back)

With 16 kg Kettlebell, same pattern as above:
20 Kettlebell Presses Over Head
20 Kettlebell Rows
20 Kettlebell Swings
20 Kettlebell Squats
Kettlebell Farmers Walk (Around the Basketball field)

Now we go back down on the Pyramid;
With 16 kg Kettlebell, same pattern as above:
10 Kettlebell Presses Over Head
10 Kettlebell Rows
10 Kettlebell Swings
10 Kettlebell Squats
Kettlebell Farmers Walk (LONG side of Basketball field and back)

And finally with the 24 kg Kettlebell:
5 Kettlebell Presses Over Head
5 Kettlebell Rows
5 Kettlebell Swings
5 Kettlebell Squats
Kettlebell Farmers Walk (SHORT side of Basketball field and back)

No big deal I tought, but was extremely wasted afterwards, I wondered why since I originally figured it would a 50 reps (5 10 20 10 5) workout.

Only after the third workout session I really added up all the reps and the number come out as 400 reps total! Well these reps are for each hand over four different moves:

(5+10+20+10+5)x 2 x 4 = 400
Farmers walk around the basketball field for 3 laps!

Taking in account I used a 24 kg and a 16 kg kettlebell this yields to a total 1760 kg moved arround for each move (press, row, swing, squat) and a grand total of 7040 kg ~ 7 metric tons about 15500 lbs. WTF??? 🙂

Basic Kettlebell Move Combos

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 🙂

Fast Basics 300 Kettlebell Workout

This is most probably not for everyone, not even for me actually, but I did it anyway since I can be dumb at times 😀

Alternative names to call it, among others, can be ‘Fast Path to Injury 300’ ‘Racing Inefficiency 300’ etc. 🙂
Try it at your own risk, if you need some rest then DO rest, warm up and cool down properly unless you are as stupid as I am (btw. I did not get injured or sore doing this with a 24 kg Kettlebell but towards the end of the workout my right knee signaled a potential for injury and my lower back told me I sacrificed form to gain speed).
This took me 25 minutes to complete, whereas the Basics 300 takes me about 35-40 minutes but although I do the same moves for the same numbers of repetition, its not quite the same.

Do the following back to back (no rest where possible):
20 Two Handed Kettlebell Swings
10 Turkish Getups (5R-5L)
20 Two Handed Kettlebell Swings
20 One Armed Kettlebell Rows (10L-10R)
20 Two Handed Kettlebell Swings
20 One Armed Kettlebell Rows (10L-10R)
20 Two Handed Kettlebell Swings
10 Goblet Squats
10 Strict Pushups
20 Two Handed Kettlebell Swings
10 Goblet Squats
10 Strict Pushups
20 Two Handed Kettlebell Swings
10 Windmills (5L-5R)
20 Two Handed Kettlebell Swings
10 Goblet Squats
20 Two Handed Kettlebell Swings
10 Windmills (5L-5R)
20 Two Handed Kettlebell Swings

Basics 300 Kettlebell Workout

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

44 kg (97 lbs) Dumbbell Turkish Get Up TGU

Two weeks after doing Turkish Get Ups (TGUs) with a 41 kg dumbbell for the first time, I decided to give it a go with a 44 kg (97 lbs) Dumbbell on my rest day.

Considerably better form, solid up, with some stability corrections but nonetheless successful on both side on the first try 🙂

I will need to put up some videos and pictures or nobody is going to believe me anymore 😛

Greasing the Groove (GtG) is fun and motivating.

Turkish Get-Up with 40 kg Dumbbell

After a condensed session of latest exercise routine:
2x (20 A1H KB Swing 32 kg – 2 TGUs Left/Right 32 kg – 10 Goblet Squats 32 kg – 90s walk – 400m run – 90s walk)
1x (60 A1H KB Swing 24 kg – 6 TGUs Left/Right 24 kg)

I have put 4 10 kg (22 lb) plates on a dumbbell bar and tried the TGU on my strong side (right).
1. try: I was dripping wet with sweat (hot day) and immediately sliding all over when laying on the floor, so I put down the weight right after I was able to hold it above my chest.
2. try: This time I was laying on a non slipping surface (piece of carpet) so sweat was not an issue but I was not concentrated enough and had to quit after a half TGU.
3. try: Put on Machinehead by Bush got in the “Zone” and pulled a decent TGU (although not quite Khalos Stenos style).

Happy 🙂

Note: It’s about 41 kg (90 lb) including the weight of the dumbbell bar.
My current bodyweight is 82 kg (180 lb) at 178 cm (5ft 10in) height