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.

Sport Conditioning - 1000 meter shuttle

Theres a couple ways to go about this workout. Realistically it's not a workout by itself by a 'finisher' at the end of one. Whether it be practice, lifting, or some sort of other training.

Structure is simple enough. Need a field and a stopwatch helps. Unless you want to count in your head.

Theres 5 sprints total. 100 meters (length of field) and back. You can use a football field and run yards instead just know the times will be shorter. Running on the clock. Depending on your starting time is the key here. The whole point is to run on set intervals to strictly limit rest. Remember, the title says CONDITIONING. This is not a speed workout.

Once again, depending on the individuals fitness will determine how long the time is. If we are talking young kids you may want to drop the time to 3 minutes. More conditioned athlete under 2 minutes.

Just for an example here was my workout from yesterday;
-Set my intervals at 1:45.
-Hit start and get running there and back for a total of 200 meters. 
-When the time runs out then that starts my next set. So the faster I run the more rest I get.
-Repeat for a total of 5 times for 1000 meters.
-Takes about 9 minutes.

So really thats about it. Pretty simple right? And its easy enough to do. If you want more of a challenge then add a few or knock down the time. Run 1500 on 2 minutes or 1000 on 1:30 if you're going by mine.

I did this after my heavy leg workout and the hammies were pretty gassed afterwards. Still a good finisher to the day regardless. Give it a shot!

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!