Fast Basics 300 Kettlebell Workout

Posted on December 25, 2012 by t00r

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

HKC Run Away

Posted on August 17, 2012 by t00r

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:

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

Posted on May 4, 2012 by t00r

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…

Posted on January 16, 2012 by t00r

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

Posted on January 12, 2012 by t00r

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

Posted on January 6, 2012 by t00r

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.

What I am up to lately? Turkish Getups :)

Posted on November 1, 2011 by t00r

Two months have passed since my last post.

I have slowed things down a bit since then, exercise-wise.

With more focus on the Turkish Getup and complementary body weight movements doing them SLOW!

Yes, you heard me, slow. I realized I was rushing the moves lately, resulting in sloppy style not utilizing the core muscles properly. For some moves slower is better if you are not opting for cardio and/or endurance. Well you kinda get the endurance bit with slow.

Last time around I mentioned doing TGUs with the 36-36 HIIT protocol and I did. I was able to squeeze (literally) 4 TGUs inside 36 seconds. I thought I was super, I thought “Well this has gotten easy with the 16 kg kettlebell, I definitely need to move up to 24 kg”.

While I still should get the 24 kg for the ballistic moves (swings snatches etc.) I couldn’t be more wrong about my mastery of the TGU using the 16 kg bell.

I took it the other way around, stretching a single full TGU cycle over 40-50 seconds, doing proper footwork, stance and the bridge.

Turned out that 5 reps on each side at this pace was a complete workout on its own. Really working all the muscles that should get involved… properly! 🙂

Now I am taking the slow path for non-ballistic kettlebell moves to improve form, stability and balance. I also slowed down the cardio moves like for example the squat thrust.

This way I revisited the 300 Meltdown Kettlebel workout. Taking it slower to improve and emphasize proper form instead of rushing the moves trying to beat the time made a world of difference as how my muscles feel and look 😉

httpv://www.youtube.com/watch?v=SRpbM9nzDcM

Kettlebell Workouts combined with Warrior Diet

Posted on September 10, 2011 by t00r

This week I started yet again another serious session of Intermittent Fasting as described in the Warrior Diet.

I discovered and started doing it Mid-January last year and was able to drop from 89kg (196lb) to about 76kg (168lb) in about 4 months prior to really getting into gear with Kettlebells.

I continued with the way of the Warrior feeding 🙂 after I started doing Kettlebell workouts on a regular 3 times a week basis. I gained weight as I was building muscles. After a while I loosened up on the way of the Warrior and along with muscles came back some bodyfat.

On an important side note, I have the Auto-immune disorder Hashimoto’s thyroiditis. I read one article and a couple of comments in forums that Intermittent Fasting actually has a positive effect on Auto-immune disorders. On my annual full body check-up it looked good. All values within the healthy range. And the ever so annoying tiredness in the afternoons gone.

Anyway, this year went less effective regarding my Warrior Diet style eating and although I didn’t put back on much of a belly but I was on the fattening road. Hashimoto’s has one interesting side-effect (at least in my case), changes occur slowly, no matter whether good or bad.

And this year I also decided to completely cut off supplements as well and did go that way. But now that I will do a low carb calorie deficit diet and shed some stubborn fat, I went out to get myself some liquid L-Carnitine for before the workouts, some Whey protein for right after the workouts and some vitamins for those days where I can not eat sufficiently.

With the decreased calorie intake the 16kg Kettlebell wasn’t that easy anymore but I still intend to move up to 24kg and 32kg soon. Less reps with more benefits.

Here is this weeks workouts I did on Monday, Wednesday and Friday:

Monday: 50 Snatches (25L 25R) 50 Plank to Pushup 75 2 Handed Kettlebell Swings 25 Burpees 5-10-5-10-5-10-5 (TGU & Windmills alternating hands, see former workouts) 50 Mountain Climbers

Wednesday: 50 Snatches (25L 25R) 25 Pushups 100 Two Handed Kettlebell Swings 25 Burpees 5-10-5-10-5-10-5 (TGU & Windmills) 50 Mountain Climbers

Friday: 50 Squats 50 Jumping Jacks 50 Snatches 25 Pushups 100 Kettlebell Swings (25L 25R 50 Two Handed) 6 TGUs with 24Kg dumbbell (3L 3R) <— sufficient to kill me off

I started with a 16 kg Kettlebell one year ago still use it and …

Posted on August 24, 2011 by t00r

Well I finally realized that despite my intention to stay with it and increase the difficulty of the moves that I have reached a plato in my progress.

Ballistic moves, most notably the swing, are not effective anymore and what is even more important, since I am not challenged by the weight, my technique has suffered severely. I have lost my form.

After doing 150 2H swings, 150 mountain climbers and 20 clean presses (10 on each side), I decided to tried the Turkish Get Up with 24 kg dumbbells and 2H swings with both 24 kg and 32 kg. Tough job, especially the TGU.

Hence I decided to get myself both the 24 kg and the 32 kg, for strength moves and ballistic moves in that order 🙂

Back from a 4 week break

Posted on August 8, 2011 by t00r

We went on vacation for 11 days and then I had a track day on the Istanbul Park circuit. A whole day, seven sessions of 20 minutes from 9 am to 4 pm a very hot day.

17 years after I bought this 1994 Aprilia RS125 we made it onto the intended race track 🙂

I alternated the sessions with my friends Honda CB600F, stings like a hornet 😀

Even though I must have drunk around 6 liters of water and no need to go the toilet I was apparently still dehydrated at the end of the day which took its toll on the rest of the week. I decided to skip workouts until fully recovered and then some.

So today I was back behind my kettlebell doing the last exercise routine in a 40-20 interval fashion for to sets and I was breathless. 🙂

I won’t rush back into pace and pick it up slowly.

resync

Tag Archives: Fitness