Face the Nation and Kettlebells

The economy, current events and kettlebells...

Intervals

1 minute work/1 minute active rest

Single LCCJ alternating arm every minute/alternating swings

10 sets for a total of 20 minutes

Several minutes of rest

25 deck squats

Kneeling power jumps

Duck walks

Duck hops

Low walking lunges

Side lateral walking lunges

Side twisted horse walking lunges

Walking dragon twisting 

Walking dragon twisting with leap

Crawling lizard

Walk ins and outs

The week in review.

02/21/2009

Warm up with a combo of alternating swings, cleans, snatching,, and jerks.

Double LCCJ with 2/24kg bells

• 4 minutes for 42 reps
  

6 minute rest

• 4 minutes for 40 reps
  

6 minute rest

• 2 minutes for 24 reps

02/24/2009

Warm up with alternating swings, cleans, snatching, and figure 8's.

Double LCCJ

• 6 minute set with 2/16kg bells for 80 reps

6 minute rest

• 6 minute set with 2/16kg bells for 80 reps

6 minute rest

• 4 minute set with 2/24kg bells for 30 reps

Over fatigued left shoulder and tweaked it slightly.

02/25/2009

Group Class

Pistol Training

Balance

• Standing on one leg with opposite leg out in front for 30 seconds R/L
• Leg in front while turning head R to L for 30 seconds R/L
• Leg in front while turning head R to L with eyes closed for 30 seconds R/L
• Single leg dead lift with eyes closed R/L

Flexibility

• Squat progression
• Hamstring stretch on box or step
• Hip swings
• Duck walks and hops forward and backward
• Standing supported leg extensions
• Walking lunges with hip extensions

Strength

3 sets of the following with no more than 1 minutes between

• Double kbell squat x 10
• High box body weight pistols L/R x 5
• Band assisted pistols L/R x 5
• Doorway assisted pistols L/R x 5
• Deck squats with medicine ball x 10

A deceptively devious training session...

02/19/2009

200 alternating swings with 16kg bell

2 minute rest

1 minute work/1 minute active rest

Double clean and jerk/alternating swings

2-24kg bells/16kg bell

10 times through

1. 12 reps/alt sw
   
2. 11 reps/alt sw
   
3. 12 reps/alt sw
   
4. 12 reps/alt sw
   
5. 10 reps/alt sw
   
6. 10 reps/alt sw
   
7. 10 reps/alt sw
   
8. 10 reps/alt sw
   
9. 10 reps/walking
   
10. 10 reps/walking
    

5 minute rest

10 minute alternating swings 16kg bell

Group fun!

02/18/2009

Medball Warmups

• Standing horizontal twists
• Diagonal chops
• Alternating reverse lunge/knee lift/overhead ball raise
• Reverse diagonal chops
• Circles in front of the body
• Figure 8's in front of the body
• Seated twist
• Seated reverse chops

15-12-9-6-3-11 minimal rest

Doubles

• Swings
• Dead lifts
• Cleans
• Squats
• Bent over rows

3 minute rest

Learning the bent press, waiter's press, and get up sit up

Training continues...

Valentine's Day

1 minute intervals with 1 minute rest

Doubles

Cleans

Swings

Alternating cleans

Rack

Overhead hold

Jerks

High pull right

High pull left

Snatch right

Snatch left

5 minute rest

10 minute double long cycle clean and jerk with 16kg bells for 119 reps

5 minute rest

4 minute single jerk set switching on the minute with 24kg bell, R28, L22, R15, L14

5 minute rest

2 minute 2 hand swing set with 32kg bell 

I have returned!

Sorry for the lapse in logging all of my personal and group training.  My father was in the hospital for almost 2 weeks and ended up having quadruple bypass heart surgery.  He is making a great recovery.  

Warmed up with a few minutes of alternating kettlebell swings and snatching. 

4 minute sets of kettlebell long cycle clean and jerk with 2/16kg bells/4 minute rest between sets.

• 15, 15, 15, 15
• 10, 10, 10, 10
• 14, 13, 12, 12

4 minute sets of kettlebell one arm long cycle clean and jerk with 20kg bell/4 minute rest between sets.  

• R 15, 15, 14, 13
• L 14, 13, 12, 12 

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