The week in review...

1-24-2009

• 3 minute alternating kettlebell swings

2 minute rest

1 minute interval work/rest, twice through

• Double cleans
• Double swings
• Alternating cleans
• Double rack
• Double OH hold
• Double jerks
• Single high pulls R
• Single high pulls L
• Single snatches R
• Single snatches L                  

5 minute rest

• 10 minute set of kettlebell LCCJ, Jason double 16kg/87 reps, Kim single 12kg/L69 - R73 reps

1-22-2009

• 10 minute set of kettlebell LCCJ, Jason double 16kg/77 reps, Kim single 12kg/L66 - R70 reps

5 minute rest

1 minute interval work/rest - 16kg kettlebell

• Double cleans
• Double swings
• Alternating cleans
• Double rack
• Double OH hold
• Double jerks
• Single high pulls R
• Single high pulls L
• Double cleans
• Double swings

1-21-2009

This week we welcome our newest lover of pain and suffering, Johanna.  Welcome!

Warm ups

• Hip crossovers, scorpions, cobra stretches, stationary lunges lead elbow to lead ankle alternating, walking lunges with hips tilted forward and shoulders back, body weight squat progression, upper body joint mobility.

6 minute sets - 1 minute alternating between 2 exercises on the minute/1 minute rest between sets

• 2 hand kettlebell swings/body weight squats
• 1 hand kettlebell swings/push ups or floor med ball presses
• Alternating kettlebell swings/ stationary alternating lunges
• 2 hand kettlebell swings/plank variations
• 1 hand kettlebell swings/step ups

Qi - Gong

1-20-2009

• 3 minute set of alternating kettlebell swings

2 minute rest

• 5 minute set of kettlebell LCCJ, Jason double 24kg/20 reps, Kim single 20kg/R 2:45, 15 reps

5 minute rest

• 5 minute set of kettlebell LCCJ, Jason double 16kg/62 reps, Kim single 20kg/L2:30, 15 reps

5 minute rest

• 4 minute set of kettlebell jerks switching hands at 2:00, Jason single 32kg/R15-L15, Kim single 16kg/R20-L18

5 minute rest

• 10 minute set of alternating kettlebell swings, Jason 16kg/366 reps

Saturday morning session

Our merry group of masochists were Jason, Kim, Justin, Joe and Eric.  A great time was had by all!

• 3 minute alternating kettlebell swings

2 minute rest

• 4 minute 1 H swing and snatch, 2:00R/2:00L

2 minute rest

• 6 minute clean and jerk, 3:00R/3:00 L

2 minute rest

• 8 minute 1 H cleans, 4:00R/4:00 L

2 minute rest

• 2 minute overhead hold, 1:00R/1:00L

2 minute rest

• 2 minute rack hold, 1:00R/1:00L

2 minute rest 

• 4 minute high pulls, 2:00R/2:00L

2 minute rest

• 5 minute TGU

1-15-2009

Kim and Jason's GS training continues...

• 3 minute alternating kettlebell swings

2 minute rest

• 15 minute LCCJ (Jason) double 16kg for 110 reps, (Kim) single 12kg R44/L46 for 90 reps

5 minute rest

• 3 minute jerks single (Jason) 24kg/R35, (Kim) 12kg/L21

2 minute rest

• 3 minute rest single (Jason) 24kg/L31, (Kim) 12kg/R29

2 minute rest

• 5 minute high pulls 2:30R/2:30L

2 minute rest

• Jumps Squats with kettlebells at the sides, (Jason) 16kg x25, x35, 24kg x25, x35, (Kim) 12kg x25, x35, 16kg x25, x35

1-13-2009

My GS training continues...

• 10 minute LCCJ double 16kg for 72 reps

5 minute rest

• 2 minute OAJ 32kg/R for 8 reps

2 minute rest

• 2 minute OAJ 32kg/L for 8 reps

2 minute rest

• 2 minute OAJ 32kg/R for 30 reps

2 minute rest

• 2 minute OAJ 32kg/L for 30 reps

3 minute rest

• Jumps squats with kettlebells at sides, 2/16kg x25, x25, x35, x35, x45

End of the week...

• 3 minute set alternating kettlebell swings

2 minute rest

• 5 minute set kettlebell jerks, Jason 24kg/60R, Kim 16kg/30R

2 minute rest

• 5 minute set kettlebell jerks, Jason 24kg/55L, Kim 16kg/30L

2 minute rest

• 5 minute set kettlebell OALC, Jason 16kg/59R, Kim 12kg/41R

2 minute rest

• 5 minute set kettlebell OALC, Jason 16kg/58L, Kim 12kg/42L

2 minute rest

• 5 minute set kettlebell LCCJ double 16kg, Jason 24 reps

2 minute rest

• 2 minute set heavy kettlebell swings

Thursday GS training

Jason

• 5 minute set LCCJ double 12kg kettlebells for 38 reps

2 minute rest

• 5 minute set LCCJ double 16kg kettlebells for 44 reps

2 minute rest

• 10 minute set OALC 24kg kettlebell, 36R/34L for a total of 70 reps

5 minute rest

• 5 minute set jerks double 24kg kettlebells, very fatigued and lost count

5 minute rest

• 5 minute set high pulls 16kg kettlbell, 79R/75L for a total of 154reps

Kim

• 10 minute set snatch 12kg kettlebell, 63R/42L for a total of 105 reps

5 minute rest

• 10 minute set jerks 12kg kettlebell, 47R/40L for a total of 87 reps

First group class of 2009

• 3 minute set of alternating kettlebell swings

2 minute rest

• 6 minute set of kettlebell military press, switching hands every minute

2 minute rest

• 9 minute set of 1 handed kettlebell swings, swing 30 seconds/rack 30 seconds, switching hands on the minute

2 minute rest

• 12 minute set of kettlebell snatch, snatch 1 minute/overhead hold 1 minute, switching hands every 2nd minute

3 minute rest

• 2 minute set of kettlebell cleans at fast pace, switching hands at 1 minute

Preparing for the Arnold...

My wife Kim and I have decided to compete in the GS at the Arnold Classic this year. This will be our first competition. So, our training will be one of trial and error.

• 3 minute set of alternating kettlebell swings

2 minute rest

• 6 minute set of kettlebell snatch, 3R/3L

2 minute rest

• 6 minute set of kettlebell jerks, 3R/3L

2 minute rest

• 10 minute set of double kettlebell LCCJ or 5 minute set of single kettlebell LCCJ

5 minute rest

• 2 minute set of heavy 2 hand kettlebell swings

2 minute rest

• 2 minute set of heavy double kettlebell rack

Penn State Ho!!!

Monday night's workout was a farewell workout for Justin. He will be greatly missed. Hopefully he will drop in now and then for a workout. Good luck at main campus!

• Round 1 - 4 minute set/1 minute double swings/1 minute double squats/1 minute double jerks/1 minute double cleans

2 minute rest

• Round 2 - 8 minute set/same as round 1, twice through

2 minute rest

• Round 3 - 12 minute set/ same as round 1, three times through

5 minute rest

• 5 minute set/double LCCJ

Working off those holiday goodies!

My Vision!!!

• 05 minute kettlebell squat and press set, hand switch at 2:30

2 minute rest

• 10 minute kettlebell snatch set, hand switch at 5:00

2 minute rest

• 15 minute kettlebell jerk set, hand switch as needed

2 to 4 minute rest

• 20 minute kettlebell alternating swing set

Welcome 2009

Friday January 2, 2009

• 10 minute kettlebell snatch set, hand switch at 5 minutes, 16kg

5 minute rest

• 20 minute kettlebell LCCJ set, hand switch as needed, 24kg, 200 total reps