Too busy lately.
No time for practi… no I’m kidding, yes, I do not have time, but I do the following everyday:
Part 1
80 Two Handed Kettlebell Swings
Part2
5 Kettlebell Clean -> Squat -> Press [Right Hand]
5 Kettlebell Clean -> Squat -> Press [Left Hand]
5 Kettlebell Clean -> Squat -> Press [Right Hand]
5 Kettlebell Clean -> Squat -> Press [Left Hand]
or
3 Turkish Get-Ups [Left Hand]
3 Turkish Get-Ups [Right Hand]
2 Turkish Get-Ups [Left Hand]
2 Turkish Get-Ups [Right Hand]
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…
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??? 🙂
After a short holiday down south for 5 days I am back with another Turkish Get Up workout in form of a combo set:
Starting out with 5 Snatches (preferably on your weaker side) then switch to 1 TGU while the kettlebell is over your head, get down then up, rack it on your chest and do 5 squats then 5 presses then 5 cleans and finally 5 1 handed swings where after you switch hands (or if you need to rest, do rest) and do the same super set with your other hand. Repeat this cycle 5 times with appropriate rests in between. I took 1-2 minute rests in 2-1-2 fashion.
This workout was taken from the fine site http://trainersteve.tumblr.com/post/9584433175