15-15 Snatches and ISOs

Posted on June 2, 2014 by t00r

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

Posted on May 20, 2013 by t00r

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

Posted on December 7, 2012 by t00r

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

Turkish Get-Up with 40 kg Dumbbell

Posted on August 27, 2012 by t00r

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

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 🙂

Experimental Endurance

Posted on August 9, 2012 by t00r

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).

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

Easy 20 Kettlebell Workout with 32 kg

Posted on January 27, 2012 by t00r

So what was I up to since my last post?

I went back to basics, just as I said, doing the Easy 20 Kettlebell Workout with the 32 kg Kettlebell which is basically a stripped down version of the Easy 30. Just enough load to keep me out of breath nevertheless.

Still can’t do proper one handed swings and, obviously, snatches with the 32 so I try my best with the swings and switch to the 16 kg bell for the snatches, focusing on form and technique.

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 🙂

Mixing weights on the road to 32

Posted on January 11, 2012 by t00r

In order to make the transition to the 32 kg kettlebell smoother I decided to do some moves with the 16 kg kettlebell and more basic ones with the 32 kg. This way I plan to regain proper former which is crucial to handle the heavier weight.

I was fooled by the centered mass of 32 kg dumbbells into believing that I could handle the 32 kg kettlebell just as well. My forearm pays the price (the bell slaming on it as grip is not up to par yet amplified by poor technique). I am embarrassed to admit but the last 2 months just doing TGUs really took away a lot from my swing, pull, press, windmill, snatch… basically from all of the remaining moves in terms of proper form/technique.

Currently I try to focus on the two handed swing, doing the hip move effectively with proper stance as I still strain my lower back trying to adapt to the heavy bell.

Therefore I will use the 16 kg kettlebell to re-polish the technical skills.

Planning for an Easy 20 session using both 32 and 16.

resync

Tag Archives: Interval Training