Training Log - 04/16/08

I love any workout that (a) you can do in 9 minutes, (b) makes you feel like you're heart is going to bounce out of your chest, and (c) leaves you dripping with sweat. Here it goes:

9-minute conditioning circuit

one-arm KB swing R
one-arm KB swing L
one-arm KB clean R
one-arm KB clean L
one-arm KB snatch R
one-arm KB snatch L

3 sets: 20-second work set with 10 seconds of rest.
First and last set performed with a 20 lb kettlebell
Middle set performed with a 35 lb kettlebell

My back and legs didn't know what was going on and they were screaming for me to stop but I went another set to make them scream louder. They've stopped screaming now, but I'm not sure I'm going to be able to stand up out of this chair.

Training Log - 04/09/08

I decided not to take a rest day today to recover from yesterday's workout. I will rest tomorrow because I just about exterminated myself with my workout today.

Long KB Circuit:

[35-lb Kettlebell]

15 two-arm swings as a warmup, then

Front squats x 8
push-ups x 8
one-arm snatch x 8/each side
one-arm bent-over row x 8 each side
clean-n-press x 8 each side
two-arm swing x 8

Go from one exercise to another with minimal rest in-between, then take a two-minute rest between sets. I cheated a little on the last set of clean-n-press. Instead of cleaning on each rep, I did one clean and four presses, then another clean and four presses.

I am toast now. It feels great, though to get back to working out. It really wakes me up.

Training Log - 04/08/08

We had a great time with my Mom and Aunt Thresia here from NM. They came out to celebrate Vivian's 2nd BD and we went to the First Monday Trade Days at Canton. While they were here, though, I let my diet and exercise slip a bit. I was looking forward to getting back to it today, but I knew it would be tough. I decided to keep it short and intense and boy was it intense! I call this workout the "6-minute Kettlebell Explosion". You basically do 6 minutes of kettlebell circuit training and it feels like your chest is about to explode.

One-arm KB Swing R - 20 sec work, 10 sec rest
One-arm KB Swing L - 20 sec work, 10 sec rest
One-arm KB Clean R - 20 sec work, 10 sec rest
One-arm KB Clean L - 20 sec work, 10 sec rest
One-arm KB Snatch R - 20 sec work, 10 sec rest
One-arm KB Snatch L - 20 sec work, 10 sec rest

I did two times through that circuit and my legs felt wobbly, my lower back was screaming, and I couldn't lift the KB overhead anymore. I was even using a lighter (20#) KB. My fitness goal is to be able to do three circuits with my heaviest KB (35# or 16KG for my metric friends).

It seems crazy to think that I am spending no more than 20 minutes at a time working out, but am seeing results. I think the secret is that because I am lifting moderately heavy weights at a cardio pace, I burn calories during and after the workouts. I have lost 13 pounds and 10% body fat since the first of the year. My goal is to lose another 5 lbs by the end of the month. I'll let you know if I reach the goal. I have some ground to make up for last week.

Kettlebell exercise demos

I thought I would show you some of the moves that you've been seeing in my training logs. If you're reading this on Facebook, I'm not sure if the videos are translating here to my notes section so just click "view original post" to go to my blogspot blog and view the videos.

The Two-arm Kettlebell Swing - the foundation of all KB exercises:


The Snatch - a very difficult ballistic exercise. You basically take your KB from the floor to the ceiling in one quick motion:


The Clean and Press - possibly the best exercise for building upper-body strength:


I need to work on my form. They generally swing the KB at the bottom of the movement, but I start each rep from a "dead" position with the kettlebell on the floor between my legs. Swinging the KB at the bottom requires more energy to overcome the momentum. Starting from a dead position requires more energy to overcome static friction (for lack of a better term. It's been a long time since I took physics).

Training Log - 03/31/08

Another smokin' kettlebell workout:

35lb KB:
Two-hand swings x 10
Front squats x 8
Push-up x 8
One-hand snatch x 8 R&L
One-arm bent-over row x 8 R&L
One-arm clean & press x 6 R&L

That circuit 2x with minimal rest between sets, then...

one more 10-rep set of two-hand swings just to make sure I was good and spent.

Legs were a famous gelatin dessert after that.

Training Log - 03/24/08

Well, I was supposed to go and work out with my friend, David, this morning but I couldn't (or wouldn't) drag myself out of bed at 5:30. So I worked out at home with my kettlebells.

15 lb
1-arm swing: 10 right, 10 left, 5 right, 5 left (warm-up)

35 lb
Front squat x 8 super-set with
pushup x 8
3 sets

35 lb LH 15lb+20lb RH
Double Suitcase Deadlifts x 8 super-set with
one-arm bent-over row x 8/each arm
3 sets

35 lb
One-arm snatch x 8 super-set with
Military press x 8
1 set, then 1 set with a 20 lb, then 1 set of 4 reps with the 35 lb again

I was toast after that!