Tag Archives: endurance

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

Turkish Get-Up with 40 kg Dumbbell

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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

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 🙂

Experimental Endurance

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I’m pretty happy with the RPT exercises I started doing lately. It takes around 20-25 minutes to complete depending on how good a day I am having.

Since I have made progress in gaining some strength, I decided it’s time to add some endurance enhancing routines.

First form of endurance training I will try to add will be running. 4 x 400 meters with about 90 seconds of rest in between.

I will cut back on my kettlebell reps and add the running as a finisher.

So tomorrow I will try this (not over strain myself):

Kettlebell Golden 3 Routine:
60 A1H KB Swings (24 with 32 kg – 36 with 24 kg)
6 TGUs (1L 32kg – 2L 24kg – 1R 32kg – 2R 24kg)
30 Goblet Squats (10 with 32 kg – 20 with 24kg)

Running Routine (Repeat 4 times):
90 second rest
400 m run as fast as possible (aiming for a time around 90 seconds or faster).

36-36 20 Sets of Kettlebell Turkish Getups & Windmills!

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So on Monday i managed to form some nasty calluses on both of my hands doing the 15-15 50 Set Kettlebell Snatches workout. Still I liked this cardio-strength-endurance combo style and wondered if I could be doing Turkish Getups this way and to take it easier combine them with Windmills.

The 15-15 would be to short (so I thought) as the full TGU takes more time then a Snatch. I decided to do the following:

36 seconds doing 2 TGU’s and 2 Windmills with a 16 kg Kettlebell

36 seconds of rest

20 sets like this.

Turned out I was actually able to do 4 TGU’s and 2 Windmills in each set. So after the first 5-6 sets that’s what I did. I did my share of sweating, I was not fatigue at the end so this was a nice workout, given the fact that the TGU is pretty much a whole body workout.

In the end I did 71 TGUs and 40 Windmills in 26 minutes 🙂