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]
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 🙂
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
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
Did the 200 snatches mentioned in this dragondoor article today with the 16 kg Kettlebell as an off day(!)  exercise 🙂
I was able (obviously) to do it under 10 minutes and finished off with 10 Turkish GetUps (5 on each side).
Now I have swollen calluses which I didn’t have for a long while. Reason for this, I have short fingers and the handle of the cheap @ss 16 kg KB is quite thick. So I can not do a finger lock properly which would have made things much easier.
Warm up, stretch routines 80 Kettlebell Swings 30 seconds rest 10 Turkish Getups (3L-3R-2L-2R) 30 seconds rest 60 Kettlebell Swings 30 seconds rest 20 Windmills (5L-5R-5L-5R) 30 second rest 50 One Armed Rows (9L-9R-30s rest-8L-8R-30s rest-8L-8R) 30 second rest 40 Kettlebell Swings 30 seconds rest 10 Pushups (as strict and slow as possible) 10 Squats (slow) 10 Pushups (as strict and slow as possible) 10 Squats (slow) Stretch and cool down
Today was exercise day, so I did my swing, TGU, goblet squat routine with 32 and 24 kg KBs.
Then tried 46 kg dumbbell get ups as part of the GtG effort. Did a really sloppy, bad shape, injury bordering get up on my strong right side. Tried on the left but my hand was too sweaty and I was not really ready to push. So I removed two 2.5 kg plates and only(!) did it with 41 kg on the left.
No point injuring yourself. I think I’ll stick to 44 kg GtGs for another week or so before uping it.
Two weeks after doing Turkish Get Ups (TGUs) with a 41 kg dumbbell for the first time, I decided to give it a go with a 44 kg (97 lbs) Dumbbell on my rest day.
Considerably better form, solid up, with some stability corrections but nonetheless successful on both side on the first try 🙂
I will need to put up some videos and pictures or nobody is going to believe me anymore 😛
Greasing the Groove (GtG) is fun and motivating.
Adding the weight of the dumbbell bar it turns out to actually be 41 kg (90 lb).
Today I just did this TGU to grease the groove (GTG).
Did it first try on my strong side (right) after two warm up TGUs with 21 kg.
Took me three tries on my weak side (left) after same warm up.
Form and flow not perfect… yet. 🙂
But thats why we do GTG exercises.
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