Workout 24.2.2011

Another intense set of Kettlebell and bodyweight exercises. Divided into three sections, the first a power/strength section, then a lower intensity double set of bodyweight, then a tough kettlebell circuit.

a) Strength for Time: 4 sets of 4 reps, timed at 3m11s

  • Clean & Press @ 24kg + 16kg (need to get a pair of 24kgs)

b) Bodyweight+: 2 sets of 12 reps

  • Ring Pullups
  • Squats (double) @ 16kg + 8kg

c) Circuit: 3 sets, 30s per exercise, no break between exercises, 90s rest between sets. All performed with a 16kg Kettlebel

  • Snatch L
  • Swing L
  • Clean L
  • Plank
  • Snatch R
  • Swing R
  • Clean R

I should have fully counted my reps per exercise but I didn’t although I was usually hitting from 10-15 reps per exercise with one exception, my first set of snatches on the left where I rocked out 18 snatches and realized that I’d burn out way too fast at that pace.

Circuits are such an intense mental experience; the first one is the kickoff where you start throwing down hard, the second one is where you start questioning why you’re doing this and the third was where I bucked up and pushed through my walls.

Workout 16.2.2011

I spent the last week or so planning and designing a basic workout & diet plan for a good friend of mine who wanted to start training regularly for strength and conditioning. While doing this research I realized I don’t have a plan or schedule for my training, mostly I choose off the cuff what I feel like doing that day, even though I have a general idea of my weekly workouts. Perhaps it’s something to change into the future, currently I don’t hold many goals other than get stronger, be more agile and controlled on and off the rings, keep to it 3-4 times per week. Something to consider.

In the research I picked out a few routines from MyMadMethods.com for him to use in his progression and figured I would give one a try for the day. I chose this one: Strength & Power workout for MMA Fighters #1. I’ve been working on mostly conditioning lately, minus the rough ring series 5x3 day, so a strength workout sounded like a good idea.

Warmup: 30s each, two sets

  • Pushups
  • Squats
  • Plank
  • Mason Twists w/8kg KB

Main: 1-2 min breaks between sets & exercises

  • 3x5 Ring Row (weighted): 1 @ 24kg, 2 @ 16kg
  • 3x8 Clean & Press (double): 16kg & 24kg (I don’t have a matched set of KB)
  • 3x5 Turkish Get Up: @ 16kg (first time doing these, tough exercise)
  • 2x10 Swing (double): Alternating 16kg & 24kg every 5 reps
  • 2x10 ES Overhead Lunge (double): Alternating 16kg & 8kg every 10 reps

There’s supposed to be a whole circuit portion of the workout after this but I ran out of time to meet some friends at this point and packed it in. Regardless it was a stellar workout although I could use a matched pair of KB for doubles and maybe a 30kg for real power focused movement.

Workout 15.2.2011

Hopped back up on the rings for a 5x3 of Ring Series 1 (Muscle Up -> Hang -> Back Lever -> Hang -> Front Lever -> Hang -> Finish) and I struggled a bit with the grip and forearm pump from such long sequences on the rings but overall I think it was good to get back up there. I tired out quickly here so I called it a short workout.

Warmup:

  • Tabata of 16kg Alternating 16kg KB Swings

Main:

  • 5x3 of Ring Series 1: That means 5 sets, 3 reps each set, 1 min rest between sets.

Cooldown:

  • 10 Jump Squats @ 24kg KB
  • 10 Alternating Dead Snatches w/ 5 second hold at top @ 16kg

Workout 12.2.2011

Posting the last few days of workouts. Figured I’d give a few interval sets a go with the kettlebells.

2-Handed Swing @ 24kg: 30s on, 30s off; 18/18/16

1-Handed Swing ES @ 24kg: 30s on, 30s off (no break from 2-handed swing); 18/18

Snatch ES @ 16kg: 30s on, 30s off; 10/10/10

Snatch ES @ 24kg: 30s on, 30s off; 8/8

Renegade Row @ 16kg: 8/8

Workout 10.2.2011

More kettlebell games on my own. Really think these things are going to make such a huge difference when I feel like braving the cold weather to get back up on the rings.

Warmup: All performed for 30s each twice through with a 16kg bell.

  • Around the World
  • Halo
  • Figure 8s
  • Squats

Workout: For time, sets of 21 reps, 15 reps, and 9 reps. Results: 21 reps: 7m46s; 15 reps, 7m26s; 9 reps, 3m06s; Total: 18m21s

  • 1-Leg Deadlift w/ 24kg bell
  • Squat Press w/ 16kg bell
  • Swing w/ 24kg bell
  • Windmill w/ 16kg bell

Overall happy with this even though I was not performing at stellar levels. My ability to push through the mental barrier to keep going has fallen with my lack of regular training over the last month thus I was taking a lot of short breaks until the last set where I pushed through and cut my time down drastically.

Finale: Max Hindu Pushups in 60s, for fun.

  • 22 Hindu Pushups

Workout 7.2.2011

I got a set of Kettlebells from Ader in the mail today after ordering them from Amazon and I really wanted to give them a quick go even though I’ve been on holiday in Australia for three weeks.

Warmup: 2 intervals, 30 sec each

  • Squats
  • Plank
  • Mason Twists w/8kg Kettlebell
  • Punchup w/8kg Kettlebell

Workout: 10 intervals, 2 min per interval, 8 reps per side. 30 second rest.

  • Long Cycle Clean. 2 @ 24kg, 8 @ 16kg
  • Push Press. 10 @ 16kg