Active Recovery....

After my last three says of hard training I just did some light stretching this morning and threw around the 12lb shot to get the blood flowing.

Clubbell "Anabolic Bruiser Conditioning"...

I used the 45lb clubbell this morning and increased my total reps from 90 last time to 144 by going from 3x5 to 3x8.

My training looked like this:
Front Swing - 3x8- 24 reps
Clean to Order - 3x8 - 24 reps
Front Pendulum Lunge - 3x8 each leg - 24 reps each leg
Barbarian - (Gama Cast to Flag Position) - 3x8 -24 reps
Whack a Mole - (Gama Cast into Flat Foot Squat in Order Position) - 3x8 - 24 reps
 
I finished with:
Brusier Clubbell Front Swing - 50 reps
Kettlebell Snatches - 16kg - 50 reps

Escalating Density Training (EDT)...

My training looked like this:

PR One - 10 Minutes:
Smith Machine Incline Press - 185lbs - 40 reps
Kettlebell Snatches - 16kg bell - 80 reps

3 Minute Rest
PR Two - 5 Minutes:
Bear Crawls - 32kg bells - 20 steps
Triple Crush- 16kg bell - 20 reps

I finished with:
Farmers Walk - 32kg bells - 10 reps @ 150 feet each
Shrugs - 40kg bells - 50 reps

Viking Warrior Conditioning - Vo2max - 30 Sets of 8 & Clubbell "Trial by Fire" Practice...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps

Then:

I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

50 Double Swipes (2 Clubbells)
50 Mills Alternating (25 Right / 25 Left)
50 Hammer Swings (two-handed: 25 Clockwise /25 Counter-Clockwise)

I finished with:

Double Snatches - 16kg bell - 25 reps

For more info on the above workouts click below:

Kettlebells - Viking Warrior Conditioning
Clubbells - Circular Strength Training

Kettlebells - 6 Years And Counting....

I got to thinking today that at 40 years old I feel the best that I have ever felt (physically and mentally) in my life. I think I owe a lot of it to kettlebells!

 It was about 6 years ago last month that I bought my first kettlebell after seeing an ad in Muscle Media 2000. My wife was just about to give birth to our triplets and I know getting to the gym on a regular basis would be an even tougher task than it already was with one child who was 5 at the time.

Little did I know that the one decision to buy that single 16kg kettlebell would have such and pronounced affect on my thoughts about training. Since then I have become certified from various places in kettlebell lifting (RKC, AOS & AKC) and got my wife Fabiana hooked as well! She and I became RKC's this April and she is currently training local clients at an rapidly increasing pace.

I started this blog about 3 years ago as a way to track my training and it has morphed into a great way to share ideas with like minded individuals. The kettlebell, clubbell and "alternative" training community has been a great place to spur my growth physically and mentally as it relates to training and nutrition.

My life was changed forever when I found out I was going from one child to four - in one pregnancy but I think also having the kettlebell enter my life at the same time made the process easier to tackle and also more enjoyable.

I think that any other girevik would agree!

Day Off...

I am taking Thursday off from training. First day off in a week. I may shoot for 80x8 on Friday in Viking Warrior Conditioning.

Anabolic Bruiser Conditioning...

I used the 45lb clubbell this morning and it was a commitment to say the least. I kept it short as to not over-do it and stopped after 3x5. I was aiming for 5x5 but felt that my form was deteriorating.

My training looked like this:

Front Swing - 3x5- 15 reps
Clean to Order - 3x5 - 15 reps
Front Pendulum Lunge - 3x5 each leg - 15 reps each leg
Barbarian - (Gama Cast to Flag Position) - 3x5 -15 reps
Whack a Mole - (Gama Cast into Flat Foot Squat in Order Position) - 3x5 - 15 reps

Snatch Challenge Update - 38,438

At the end of October 2008 I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.

It is - http://www.personaltrainingmanager.com/sc.asp

According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

I have moved away from snatching multiple days a week and have been only doing "Viking Warrior Conditioning" about once a week. I am going to ramp up the volume as the year ends to get the 50,000 done!

As of today my snatch total is 38,438. I hope to break 50,000 by my 41st birthday - February 3, 2010.

Got "The Bruiser"

My 45lb clubbell came today. It seems crazy heavy. I am going to have to take it easy at first so I do not end up at Mass General Hospital with a separated shoulder. Good times!

The picture with the wrestling shoe is just to show you the dimensions of the club.

Triples...

My training looked like this:

Barbell Clean & Press - 135lbs - 3x3 - 9 reps
Smith Incline Press - 225 - 3x3- 9 reps
Barbell Squats - 185lbs - 3x3 - 9 reps
One Arm Row - 48kg - 3x3 each arm - 9 reps each arm
Kettlebell Pullover - 36kg - 3x3 - 9 reps

Swings & Push Ups....

I backed off today and took it easy on purpose. My shoulders need a rest as I get ready to get "The Bruiser" clubbell this week.

My training looked like this:

Swings - 24kg bell - 100 reps
Push Ups - 50 reps

Snatches, Swings & Swipes...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.


Snatch - 16kg bell - 20 sets of 8 - 160 reps

Then I:
 
Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
 
I finished with:
 
Swings - 24kg bell - 100 reps
Double Swipes - 15lb clubbell - 100 reps

"Crazy 8's"...

My training looked like this today:

Double Swipes - 25lb clubbells - 8x5 - 40 reps
Two-handed Shield Cast - 25lb clubbell - 8x5 each direction - 80 reps
Hammer Swings - 25lb clubbell - 8x5 each direction - 80 reps

I finished with:

Bear Crawls - 24kg bells - 8x10 - 80 steps
Snatches - 24kg bells - 8x5 each arm - 80 reps

Kettlebell & Clubbell Escalating Density Training (EDT)...

My training looked like this:


PR One - 10 Minutes:
Kettlebell Incline Press - 32kg bells - 50 reps
Double Clubbell Snatches - 15lb clubs - 50 reps

4 Minute Rest

PR Two - 5 Minutes:
Bear Crawls - 24kg bells - 40 steps
Two Hand KB Curls - 32kg bell - 40 reps

Training & Diet Reference Materials...

I often get asked about different training methods I use and where one might find good information on my diet or different diets available. So I decided to put together a list. It has been somewhat updated since my last post on this subject.


Training Books:

The Big Book of Clubbell Training - Clubbell® Training provides a unique blend of functional, full-range, three-dimensional muscular development that stands in stark contrast to the problematic limitations of conventional two-dimensional linear training. Practicing this system revitalizes, reenergizes and reorganizes every unused and overabused cell in your body from head to toe, core to periphery, and bones to skin. https://rmaxinternational.3dcartstores.com/The-Big-Book-of-Clubbell-Training_p_52-154.html154.html)

Muscle Logic - Trainers and Olympic athletes agree that Escalating Density Training (EDT) really works. Now everyone who works out can learn how to benefit from this superbly effective, time-efficient system. (http://www.amazon.com/Muscle-Logic-Escalating-Density-Training/dp/1594860831)


Enter The Kettlebell - “Pavel’s Kettlebell Training System—The Shortcut To Extreme Strength and Elite Conditioning. Guaranteed.” (http://www.dragondoor.com/b33.html?affid={subid})

Viking Warrior Conditioning - The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training - (http://www.dragondoor.com/b39.html?affid={subid})



Diet Books:

Men's Health TNT Diet - The Explosive New Plan to Blast Fat, Build Muscle, and Get Healthy in 12 Weeks (http://www.amazon.com/Mens-Health-TNT-Diet-Explosive/dp/1594869766/ref=sr_1_1?ie=UTF8&s=books&qid=1238100855&sr=1-1)


Better Than Steroids - The meat of the book is the eating plans. I have reviewed the top four eating plans for guaranteed success. They come with detailed instructions on how they work, when they work best, and how to design one for yourself. From leaning up to bulking up, these are the eating plans that work. They teach you how to use the most powerful drug out there, food, to your advantage. I say it all the time, "Anyone can exercise, but only the ones who know HOW to eat make improvements!" (http://www.amazon.com/Better-Than-Steroids-Warren-Willey/dp/1425103391/ref=sr_1_1?ie=UTF8&s=books&qid=1238100970&sr=1-1)

5x5...

I decided to train for strength today and mix in a few exercises that I normally do not perform.

My training looked like this:

Barbell Clean & Press - 115lbs - 25 reps
Smith Incline Press - 205 - 25 reps
Double Suitcase KB Deadlift - 40kg bells - 25 reps

Viking Warrior Conditioning & Clubbell MVo2 (Mills) ...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.
Snatch - 16kg bell - 20 sets of 8 - 160 reps
 
Then I did:
 
Clubbell Viking Warrior Conditioning - MVo2 - 40 Sets of 7...

I did timed One-handed Mills with the 15lb clubbell today. I did sets of 7 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 7 in 9 minutes and 45 seconds.

One-handed Mills - 15lb club - 20 sets of 7 - 140 reps
 
300 total reps in 10 minutes total work time.