300 Workout series - Round 2 Sandbag edition

Its been over 2 weeks. So lets have another go at this thing. Only this time lets bump up the intensity.

I've been having a rough time balancing energy with the new job and still getting some solid training in. Lately I've only been at it 2-3 times a week and usually am too gassed to get some of the more intense work in. Good news is my shoulder feels like its starting to heal. Back is somewhat ok. And I am down a whole 15lbs! Weighed in today at 245. About 2 months ago was about 260. So hopefully I can get a decent routine established, manage my energy (waking up at 4am is a bitch at first), and keep my diet in check and sufficient. But, anyways, onto the workout of the day...teehee- WOD.

300 reps

25 kb swings - 2x40lbs
50 sandbag squats - 45lbs
50 sandbag presses - 45lbs
50 burpees (seriously, fuck these)
50 sandbag rows - 80lbs
50 overhead sledge hits - 18.5lbs (threw a 2.5lb plate on the handle)
25 kb swings - 2x40lbs

Total time- 19:10
Damn thats embarrassing. The heavier swings using two kbs instead of one really set the tone and made an impact. I think that changed the everything for the worse. Not to mention presses were heavier, sandbag was almost twice as heavy, and sledge was 2.5 heavier than original bout.

...and fuck burpees. They can go to hell.

300 workout series - kettlebell

Was talking to a friend of mine this week and started to knock around some ideas in my head on workouts. The following was using the '300' workout template and give it a kettlebell theme.

Reps are the following; 25/50/50/50/50/50/25 for a total of 300 reps. Yay! Math!

Swings - 70#
squats - 45#
single kb press - 30 (weak rotator cuff)
Burpees - bodyweight
Double upright row - 30s
Sledge overhead tire hit - 16lber
Swings - 70#

Total time: 16:30

Those burpees were rough. Lets see how this pans out in a few weeks.

Kettlebell Full Body - Beginner to Moderate Level

This workout mostly hammered upper-body but still was an effective overall workout. I listed this as a beginner to moderate level as the movements themselves are simple but the workout itself can be difficult with some modifications. Also, like any workout, it's best to progress slowly with weights if the client or yourself are still new to training.

Lastly I need to note this was for my new group and it was the 2nd week. Most of the group is still relatively new so I had to go over some things at the beginning. Plus I wanted to do some double kb work however we just didnt have enough equipment. So I cut the double work. In the end it wasn't a prob as we just spent a little more time on warmup.

Warmup:
Usual stuff; shoulder and back movements and stretches
Went over tech a bit and basic movement patterns (swing, clean, press, etc.)

Protocol 1: 1 min each
Clean/ Press/ LC-Push Press

Protocol 2: 30s each , 2 rounds
swing/ clean/ press

Lower: 30s each, 3 rounds
Single KB- Front squat/ Rev. Lunge/ SL RDL (1st round right arm, 2nd rd left, 3rd hold with both hands)

Upper: 30s each, 4 rounds
Single KB- Both hands; Press, curl, Front raise, upright row

Core: 1min each arm
Windmill, SA Crunch, Seated twist

Finisher: x2 KB Pyramid , 30s rest between sets
Swings
5 reps- 10- 15- 20- 15- 10- 5

Quick, easy, but intense Kettlebell workout

I havn't put one of these up in awhile but this ones a doozy.

Setup:
-A few heavier kettlebells are needed. Or at least doubled up on the lighter weights.
-If you sweat a lot chalk may be a good idea

Exercises:
Swings (thats it)

Routine:
Perform 20 swings as fast and as hard as you can. Some know this as 'hardstyle'. I just refer to them as quick swings.
Rest for 1 minuter (60 seconds)
Repeat for 5 to 10 rounds.

Notes:
Check your pulse as you do this workout. Its pretty amazing to watch it spike as high as it will. Especially if you hammer a good weight throughout. I had to get the total weight to around 120-140lbs using a mix of 60's, 70's and a single 125lb KB to get some good results. So don't shy away from the heavy stuff.

If you only have the option of lighter KBs then use only pairs and if that doesn't work go with high swings instead or even snatches.

I wrote a brief summary on my first experience with this workout here - http://thebodyforgeaf.com/effects-of-kb-and-interval.html

Enjoy!

Kettlebell Fitness Complex (slightly advanced workout)

Hammered the KB class tonight...like damn I almost felt bad.

warmup
protocol single, both arms
clean 1:30, press 1:30, long cycle 1:00, snatch 1:00

prot doubles
long cycle 2:00/1:00/2:00

core
TGU's 2:00 each arm

lower
double kb front squat 40s, alt lung 40s, farmer carry 1 lap
repeat 3 times

upper
double kb bentover row 40s, alt press 40s, double twist 40s
repeat 3 times

swing finisher
double 30s ON, 15 rest

Get Random

Sometimes its best to just do something different and say "Screw it lets shake things up a bit."

Yesterday was supposed to be a somewhat dynamic day of jumps, throws, lifts, and some minor GPP since Im still hurting from Wednesday's ME session. Those chains are kicking my ass lately and showing no sign of mercy. Have at it then.

Well that was the plan. Couple 'problems' occurred.
1- The weather, for once, is absolutely awesome. This is Ohio. Well versed in a schizo-bastard-dunno-wtf-im-doing weather area. Never been here? A sampling is that Friday and Friday evening it was in the low 50's. Saturday? Yea screw that. Lets break the heater and crank it to 80+.

2- It was Saturday. I mean, really, who trains hard on a rugby day anyways?

3- I just got out of a meeting with BAT Cage and guess what? Unofficial opening date of THE FORGE - Strength Systems is JULY 1st! Yea buddy. Im excited. So after this news it was a little hard to focus on the task at hand or at least focus on the plan of attack.

Ladder was thrown to the ground for some warmup contacts. Legs were stiff so I rolled and stretched before hand. Got my jumps in then got the tires out;
-Standard 'box' jump to two tires (I think the height is about 40-41")
-Jettison Jumps: 20lb dumbbells that are dropped after one jump, 2nd jump(or third), then up to tire
-Multi-Jumps outside; Bounds, long jumps, single leg hops for distance

This is about when I got bored. I just wanted to throw shit. Im getting the itch. So out come the kettlebells; 18, 26, 30, and 40 pounders. Then it just turned into a crap show of everything I could find, get a grip on, and throw for some distance. All of which included;
-150# tire
-20# chains
-Med balls up to 30#
-110# rock
-Bumpers
-Kettlebells up to 60#
-all fucks given that day



Worked out great actually. Worked on my tan somewhat AND got some decent conditioning at the end. Unfortunately what was also not included on the video is the end where I hit some MB throws and sprints. Battery died.

'Till next time. 

Kettlebell Full Body Complex #1

This routine hits it ALL. I mean in a bad way too. Most of my clients were pretty exhausted after finishing but finish they did.

Warmup 10-15 minutes (series of swings, tech work, stretches, etc.)

1.30 each - Push Press/ Cleans/ Half Snatch - Single arm
45s each - Swings/ Clean/ Long Cycle - Doubles. Rest 45s then repeat once more.

Lower Body- 30s each, 30s rest, 3 rounds
Goblet Squat/ Alt Lunge/ Kneel Downs

Upper- 30s each, 30s rest, 3 rounds again
x2 Kb Alt Row/ Alt Press/ Ribbons

Core- 1min each, minimal rest
1/2 TGU's/ Supermans/ Windmills

Finisher- 20 ON, 10 OFF each, x1 Kb, 4 minutes total
Swings, Burpees, Split jumps, Jack Squats

Cool down stretch


Yea...they were pretty quiet after this one.