Return of The Kettlebell-Training Log-08/08/09 "Heavy Day"

A beautiful Saturday made even better by the fact that it's also the first day of my vacation.

Today is also "Heavy" day, meaning double 32 kilo clean and jerks.

Last week I did three ladders of 2,4,6 rep rungs. I was contemplating trying four ladders, but I decided to play it safe by staying with 3. The last thing I want to do is to get injured before going to the HKC certification.

I started with my speed rope and got 250 reps to get the blood moving.

Then I set my timer and did my squats/halos (w/16kg)/pumps, spending extra time with the pumps as my lower back was a little tight after doing yard work this morning.

Once I finished, I set up my 32s and got to work, er, I mean, began to have some fun...

My first ladder was a little rougher than I wanted. I'm finding that with the heavy weight, a lighter warm-up of a couple reps might be a good idea to get the feeling of the movement down.

My second ladder went better than the first after a 2 minute rest. My reps felt a lot more solid and controlled.

For my third ladder, I waited about three minutes, then powered through with about 30 seconds rest between rungs.

I then rested for a few minutes before doing 20 Janda sit-ups and stretching out.

That's it for the first explosive block. Next week I'll be starting my second grind block.

My diet has remained pretty consistent throughout the first month of the Return of The Kettlebell program. I've added one protein shake per day, and added BCAAs before and after working out, as well as before bedtime.

I've been able to maintain 190 lbs. without too much effort and am very pleased with this program so far.

Grinds on Monday!

Check out my latest posting on my training with the Return of The Kettlebell program - http://ping.fm/EckvT

RTK Training Log - 08/05/09 - "Medium" Day

Medium day is probably my favorite day with this program. Using two 24 kilo kettlebells is enough weight to make you feel like your actually pushing something, while not so heavy that you struggle through the reps.

After warming up with rope jumping and my basic circuit, I set up my 24 kilo bells and got to work.

As this is my second week of the "explosive" block, I decided to up my ladders to four. However, I've also learned my lesson when it comes to doing too much too soon and getting injured, so I kept my rungs to three this time.

For my first set, I did my two reps, concentrating on snapping the clean up and then keeping my hands neutral at the top of the jerk (lockout). on the way down, I paid the rack a brief visit before I dropped the bells down and back.

It's important to remember to snap the hips forward and bring the bells up close to the body, into the rack. You'll have more energy and strength to drive the bells up in the jerk.

With only 30 seconds rest between the rungs, you can really feel the effects of this whole body exercise. I can see where quick ladders with 2,4,6,8,10 reps would have you in killer condition in no time!

Next week I'll be on vacation and back to the grind block. I'm taking my bells with me, though, as I want to be ready for the Hardstyle Kettlebell Cert in September. By then, I plan to have hit 5 ladders of 2,4,6,8 in the clean and jerk with the 32 kgs.

So goes my somewhat conservative estimate but with luck and hard work, I should be able to make it.

Return of The kettlebell "Light" day. See my training log at http://ping.fm/qIzwi

RTK Training Log - 08/03/09 - "Light" Day

Light day is for the Viking Push Press (VPP) and front raise snatches.

Warm-up with a quick 200 reps rope jumping to get the blood flowing, then squats/halos/pumps for 4 rounds.

Using two 16 kg kettlebells, I snatched them to lockout and did two VPPs. I parked them, waited about 20 seconds, then got 4 reps for my second rung.

After resting for 20 seconds again, snatch them up again, and get 6 reps for my third rung. Rest for 1 minute.

Last week I did 3 ladders as per the program recommendations. However the weight was moving smoothly, so I went for all 5 ladders today with 2,4,6 rep rungs.

After finishing the Viking Push Presses, I rested for a few minutes and set up one of my 16 kg bells for front raise snatches.

I started on the right side and got 20 reps, then switched to the left side and got 20 more. Rest for 1 minute then 20 and 20 again.

That's it! Light day in a nutshell. A set of 20 Janda sit-ups and stretching and that's all until tomorrow.

Return of The Kettlebell Explosive block heavy day. Double 32 kg clean and jerks...

RTK Training Log - 08/01/09 - "Heavy" Day

My first "explosive" heavy day was a real eye-opener. Double 32s will show you just what your made of. And I'm made of jello right now.

I started with rope skipping and a couple rounds of warm-ups, then went straight to the clean and jerks.

My first two rungs of 2 and 4 reps went well. However my first set of 6 made me question why I was using 32s. I was breathing like a steam engine going up a mountain when I finished.

For my first ladder, I took 45 seconds between rungs and 2 minutes between my first and second ladder.

These were not easy.

The 2 and 4 reps sets get you breathing hard, so when you reach the third rung, you have to be switched on and focused or you'll most likely injure yourself with the heavy bells. For my second ladder, I took 1 minute between my rungs and 3 minutes rest after my second set of 6.

By the time I got to my fourth rep of the third rung, I had to shoot a couple quick breaths in while the bells were racked before I could jerk the bells overhead. You certainly have a sense of accomplishment when you beat that last rung.

I can see how this program will force you to grow. Provided you can make the reps and rungs, your muscles will be forced to adapt.

I'm looking forward to progressing through the rest of my blocks.

Viking Push Presses on Monday...