Old Forum Post your last Session!
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Swann 1
Level 6 Valued Member
Warmed up according to the 5-minute protocol in Geoff Neupert's Kettlebell Express.
32 kg Kettlebell for all KB work:
Clean, Strict Press, Viking Push Press x4 (Left/Right) - Pull-up x1
Clean, Strict Press x2, Viking Push Press x3 (L/R) - Pull-up x2
Clean, Strict Press x3, Viking Push Press x2 (L/R) - Pull-up x3
Clean, Strict Press x2, Viking Push Press x3 (L/R) - Pull-up x2
Clean, Strict Press x3, Viking Push Press x2) (L/R) - Pull-up x3
Caught my breath then...
Push-up x10 - Swings x20 (x5 Sets)
32 kg Kettlebell for all KB work:
Clean, Strict Press, Viking Push Press x4 (Left/Right) - Pull-up x1
Clean, Strict Press x2, Viking Push Press x3 (L/R) - Pull-up x2
Clean, Strict Press x3, Viking Push Press x2 (L/R) - Pull-up x3
Clean, Strict Press x2, Viking Push Press x3 (L/R) - Pull-up x2
Clean, Strict Press x3, Viking Push Press x2) (L/R) - Pull-up x3
Caught my breath then...
Push-up x10 - Swings x20 (x5 Sets)
Jim Lauerman
Level 6 Valued Member
Yesterday- ETK-ROP (V1) 24Kg One legged deadlift and Maxercist Row 3X3
Today - ETK- ROP (M) 16 Kg: C&P 5 X 1-4 (Easy, test with 24 on MondY) Sw 23:37 7:00/142 Ave HR/ 153 Max HR
Resets, FTWSq, Halos, Goblet Squats, Pumps, TGU and Windmill for warm-up and cool down.
Brettzel for cool down
Today - ETK- ROP (M) 16 Kg: C&P 5 X 1-4 (Easy, test with 24 on MondY) Sw 23:37 7:00/142 Ave HR/ 153 Max HR
Resets, FTWSq, Halos, Goblet Squats, Pumps, TGU and Windmill for warm-up and cool down.
Brettzel for cool down
yorkshirecomrade
Level 5 Valued Member
Warm up: 5 min walk, pull ups, 3,2,1,1,2,3. Goblet squats with 16kg 3,2,1,1,2,3
Oly Barbell clean and Front squat with 40kg 3,3,3,3,3
Double 16kg MP 3,3,3,3,3
Rolling thunder 20kg 3, 25kg 3, 30kg 3, 35kg 3, 40kg 3, 45kg 3, 50kg 3
Cool down was 3 x bacon, 2 x sausages, 3 eggs, spinach and garlic... Is that how you cool down? Never bothered with cooling down, I probably should.
Follow me on twitter @halfofTDB
Oly Barbell clean and Front squat with 40kg 3,3,3,3,3
Double 16kg MP 3,3,3,3,3
Rolling thunder 20kg 3, 25kg 3, 30kg 3, 35kg 3, 40kg 3, 45kg 3, 50kg 3
Cool down was 3 x bacon, 2 x sausages, 3 eggs, spinach and garlic... Is that how you cool down? Never bothered with cooling down, I probably should.
Follow me on twitter @halfofTDB
ideaman
Level 3 Valued Member
Having to postpone starting KBM, here is what our group did today.
Warmup of Swing, G-Squat, pushups- 10,9,8,7,6,5,4,3,2,1
TGU 3x L, 3xR
workout of 20 minutes, as many sets (done as a complex) as you can:
narrow stance pushups x5
left arm swing x10
right arm swing x10
reverse lunge (bell overhead) x5 left
reverse lunge x5 right
hip thrusts x15
Finisher was 8 front squats immediately followed by sprints. Repeat 3x.
Next week the sprints will be hill sprints.
Warmup of Swing, G-Squat, pushups- 10,9,8,7,6,5,4,3,2,1
TGU 3x L, 3xR
workout of 20 minutes, as many sets (done as a complex) as you can:
narrow stance pushups x5
left arm swing x10
right arm swing x10
reverse lunge (bell overhead) x5 left
reverse lunge x5 right
hip thrusts x15
Finisher was 8 front squats immediately followed by sprints. Repeat 3x.
Next week the sprints will be hill sprints.
Jim Lauerman
Level 6 Valued Member
ETK-ROP V2 (2nd Variety Day) 20 Kg 3 X Cleans 5L/5R + TGU 1L/1R
Usual Warm-up and Cool Down
Usual Warm-up and Cool Down
Swann 1
Level 6 Valued Member
Yesterday's training:
Usual warm-up, then Deadlifts and Bodyweight Squats. My Deadlifts are pretty light since I'm just getting back to them after a fairly significant back injury. I am sure my back is fine, but better safe than sorry, slow and steady to win this race. That was your warning since the weights are so low...
Deadlift 135x3-Bodyweight Squats x5 (x2)
Deadlift 145x3-Bodyweight Squats x5
Deadlift 160x5-Bodyweight Squats x10
Deadlift 180x5-Bodyweight Squats x10
Deadlift 205x5-Bodyweight Squats x10
Short, light, and easy. Nice active recovery from the previous day though...
Usual warm-up, then Deadlifts and Bodyweight Squats. My Deadlifts are pretty light since I'm just getting back to them after a fairly significant back injury. I am sure my back is fine, but better safe than sorry, slow and steady to win this race. That was your warning since the weights are so low...
Deadlift 135x3-Bodyweight Squats x5 (x2)
Deadlift 145x3-Bodyweight Squats x5
Deadlift 160x5-Bodyweight Squats x10
Deadlift 180x5-Bodyweight Squats x10
Deadlift 205x5-Bodyweight Squats x10
Short, light, and easy. Nice active recovery from the previous day though...
GTG Front Lever throughout the day
Kettlebell Bent Press 3 x 24 kg, 2 x 28 kg, 2 x 28 kg, 2 x 32 kg, 1 x 36 kg
Deadlift 117,5 kg 5x, 3x, 2x
Pistol with kettlebell 5 x 20 kg, 3 x 24 kg, 2 x28 kg
Kettlebell Bent Press 3 x 24 kg, 2 x 28 kg, 2 x 28 kg, 2 x 32 kg, 1 x 36 kg
Deadlift 117,5 kg 5x, 3x, 2x
Pistol with kettlebell 5 x 20 kg, 3 x 24 kg, 2 x28 kg
yorkshirecomrade
Level 5 Valued Member
Pavel... How you holding the bell in your pistols... just wondering.
yorkshirecomrade
Level 5 Valued Member
That was a question, how you holding the bell in pistols? just wondering
yorkshirecomrade: the usuall way, with both hands, by the horns, bottom down.
Btw. i am doing my program it in Easy Strength format, this was my day 14; today i was really sore (front lever!), so i did a bit for fun, bent press 24x3, 28x2, 32x2, 32x2, 32x2 and barbell deadlift 120 kg 5, 3,2. Tomorrow day 15!
62 kg of bodyweight kind of limit my strict military press (PR 36 kg right hand, 32 kg left and right), but as for bent press, sky is the limit - 32 feels pretty easy, i am sure in time i can bent press much more - i have to admit that i really, really like that lift.
Btw. i am doing my program it in Easy Strength format, this was my day 14; today i was really sore (front lever!), so i did a bit for fun, bent press 24x3, 28x2, 32x2, 32x2, 32x2 and barbell deadlift 120 kg 5, 3,2. Tomorrow day 15!
62 kg of bodyweight kind of limit my strict military press (PR 36 kg right hand, 32 kg left and right), but as for bent press, sky is the limit - 32 feels pretty easy, i am sure in time i can bent press much more - i have to admit that i really, really like that lift.
Jim Lauerman
Level 6 Valued Member
ETK-ROP Test Day
20Kg C&P 5L/5R Will start ladders with this bell now
16 Kg Sn- 5:00/ 80 Reps (40L/40R) Aver HR 159; Max HR 169 60 snatches @ 3 minute mark.
(So much for age-adjusted max heart rate. Mine is supposed to be about 156)
Jim
20Kg C&P 5L/5R Will start ladders with this bell now
16 Kg Sn- 5:00/ 80 Reps (40L/40R) Aver HR 159; Max HR 169 60 snatches @ 3 minute mark.
(So much for age-adjusted max heart rate. Mine is supposed to be about 156)
Jim
ES, Day 15: Bent Press 3 x 24, 2 x 28, 2 x 28, 1 x 32, 1 x 32; deadlift 110 5x, 3x, 2x; Pistol 16 x 3, 20 x 3, 24 x 2
Joel the Savage
Level 6 Valued Member
1×16: 5l 5r ondl + 10gosq + 10halo l, 10r
2×16: 5l, 5r ondl + 10frsq + 10c&p
1×32: 5l, 5r ondl + 5gosq + 5 l, 5h c&p
32kg: 3TGU L, 3H
24kg: One arm swings 10L, 10H 200rep (I think), 5m 20sek
2×16: 5l, 5r ondl + 10frsq + 10c&p
1×32: 5l, 5r ondl + 5gosq + 5 l, 5h c&p
32kg: 3TGU L, 3H
24kg: One arm swings 10L, 10H 200rep (I think), 5m 20sek
prowler83
Level 3 Valued Member
Fun session!
1) Swings 10 x 20 = 200reps
(30 second rest between swings.)
2) Heavy bag Striking combos 5 x 3 minute rounds
( 1 minute rest between rounds)
3) Roundhouse kicks Power Kicking Logs! 25 kicks Right 25 kicks Left
4) Knuckle press ups 50 reps
5) Ab work Weighted situps 2 x 5
weighted russion twists 2 x 5
6) Relaxed stretching full body.
1) Swings 10 x 20 = 200reps
(30 second rest between swings.)
2) Heavy bag Striking combos 5 x 3 minute rounds
( 1 minute rest between rounds)
3) Roundhouse kicks Power Kicking Logs! 25 kicks Right 25 kicks Left
4) Knuckle press ups 50 reps
5) Ab work Weighted situps 2 x 5
weighted russion twists 2 x 5
6) Relaxed stretching full body.
Kristen Hitchens
Level 1 Valued Member
Catalyst athletics warmup
Rack pulls, sets of 3 with 30 lb jumps to 255
Front squats, sets of 2- 95, 115, 115, 135, 135
Rack pulls, sets of 3 with 30 lb jumps to 255
Front squats, sets of 2- 95, 115, 115, 135, 135
jgruginski
Level 3 Valued Member
In preparation for the SFG in May, I've started doing 100 swings at the end of every non-snatch workout or during "rest" days. Basically, almost every day. This was recommended to me a few years ago and I had forgotten about it. Either way, last session was 6+6 swings/min x 5 min with the 32 followed by 5+5/min snatches x 5 min with the 24.
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