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 ๐Ÿ™‚ ‘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? ๐Ÿ™‚
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??? ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ™‚

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 ๐Ÿ˜€

Alternative names to call it, among others, can be ‘Fast Path to Injury 300’ ‘Racing Inefficiency 300’ etc. ๐Ÿ™‚
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 kneeย 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 ofย 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 Heavier Variation

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 Rowsย (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

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 ๐Ÿ™‚

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

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 ๐Ÿ™‚

Experimental Endurance

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).

Quasi Reverse Pyramid Training with Kettlebells

For the last two weeks I went for a single routine with a 24 kg Kettlebell:

  • 100 Alternating One Handed Kettlebell Swings
  • 10 Turkish Get-Ups (5 Left 5 Right)
  • 50 Goblet Squats (Holding the KB right under my chin)

50 proper goblet squats with a 24 kg back to back is hard for me, so I take micro breaks (~15-30 seconds) in between the following sequence: 25-15-10-5

Well, you might ask where is the RPT (Reverse Pyramid Training) in that? A RPT usually involves the usage of different weights not just decreasing numbers of reps, right?

This week (so far), I did the above 40% with a 32 kg Kettlebell and 60% with a 24 kg Kettlebell:

  • 40 A1H KB Swings 32 kg – 60 A1H KB Swings 24 kg
  • 2 TGUs Left 32 kg – 3 TGUs Left 24 kg – 2 TGUs Right 32 kg – 3 TGUs Right 24 kg
  • 20 Goblet Squats 32 kg (10 break 10) – 30 Goblet Squats 24 kg (15 break 10 break 5)

Feel the burn baby ๐Ÿ™‚