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  1. #121
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    20150303:

    Got up early to do HIIT but both my boys were up and rocking early with me, so I spent some time with them instead.

    Strength training in the PM.

    Standing Press:
    110 for 3x5.

    Full Squats:
    230 for 3x5.

    Chin-Ups:
    BW only for 5,5,4,4,3,3.

    One-Arm Snatches:
    Just did 3 sets of 10, working on some form issues. I tend to snatch RKC-style, but for KB sport competitions it's a much different movement so I'm still ironing out the kinks on it.
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  2. #122
    Hiding otter mode raynerd's Avatar
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    Awesome session Grouchy! Strong squats and chins today!
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  3. #123
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    Originally Posted by raynerd View Post
    Awesome session Grouchy! Strong squats and chins today!
    Thanks raynerd!

    20150305:

    Got pummeled with snow so instead of my HIIT I grabbed my shovel and hit a few driveways and sidewalks, probably shoveled snow for at least a good 90 minutes. I actually enjoy shoveling snow so it was fun for me.

    Strength training in the afternoon.

    Bench Press: 140 for 3x5.

    Deadlift: 280x5.

    Pendlay Rows: 135 for 3x10.

    Kettlebell snatch practice later, no time for it right now.
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  4. #124
    Hiding otter mode raynerd's Avatar
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    Nice strength session, I kinda like shovelling snow as well. Something satisfying about cleaning up the driveway all nice and getting a workout in the fresh cold air!
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  5. #125
    XL > XXXL MooseTequila's Avatar
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  6. #126
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    Originally Posted by raynerd View Post
    Nice strength session, I kinda like shovelling snow as well. Something satisfying about cleaning up the driveway all nice and getting a workout in the fresh cold air!
    You can't beat it.

    Originally Posted by MooseTequila View Post
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    Thanks for dropping by Moose.
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  7. #127
    Registered User mirroroferised's Avatar
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    Snow shoveling fan checking in ....for a little while anyway
    365 255 480 in April! ...2019
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  8. #128
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    Originally Posted by mirroroferised View Post
    Snow shoveling fan checking in ....for a little while anyway
    You know it brother.

    20150307:3

    HIIT in the morning, 12 minutes as I missed two sessions this week but next week adding an interval.

    Strength training in the afternoon.

    Weighted Dips:
    BW+15 for 3x5, then BW only for 10/7/3.

    Front Squats:
    160 for 3x5.

    Pull-Ups:
    5,4,4,3,2,3,2.

    RDL:
    135 for 3x10.

    One-Arm Snatches:
    Just practicing GS technique, did maybe about 70 reps per hand over a few sets with the 16kg.
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  9. #129
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by grouchyjarhead View Post
    Thanks raynerd!

    20150305:

    Got pummeled with snow so instead of my HIIT I grabbed my shovel and hit a few driveways and sidewalks, probably shoveled snow for at least a good 90 minutes. I actually enjoy shoveling snow so it was fun for me.

    Strength training in the afternoon.

    Bench Press: 140 for 3x5.

    Deadlift: 280x5.

    Pendlay Rows: 135 for 3x10.

    Kettlebell snatch practice later, no time for it right now.
    Are you guys still getting snow? Whereabouts do you live ... you must be thoroughly sick of it by now? Must be hard doing deads and pendlays after shovelling snow
    Front squats today are looking good and I like the one-armed snatches ... they are a really good exercise for core strength, stability and speed = popular with crossfitters. 70 reps per hand and I bet you'll have DOMS tomorrow in places you won't imagine
    "Better to wear out than rust out!"

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  10. #130
    Registered User mirroroferised's Avatar
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    Nice session grouchy. That's a ton of one arm snatches.


    Andrew I can't speak for grouchy but I'm so damn sick and tired of this snow it's not even funny.
    365 255 480 in April! ...2019
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  11. #131
    Hiding otter mode raynerd's Avatar
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    Big session Grouchy! Strong front squats and nice job on the dips and pullups! Have to google the 1 arm snatches, but they sound pretty awesome!
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  12. #132
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    Originally Posted by fittofattofit View Post
    Are you guys still getting snow? Whereabouts do you live ... you must be thoroughly sick of it by now? Must be hard doing deads and pendlays after shovelling snow
    Front squats today are looking good and I like the one-armed snatches ... they are a really good exercise for core strength, stability and speed = popular with crossfitters. 70 reps per hand and I bet you'll have DOMS tomorrow in places you won't imagine
    I live in Pennsylvania in the US, we get a lot of snow every year. It's slowed down for now but will probably kick up again later this week.

    I first picked up kettlebells from the RKC side of things, but with my wife getting into girevoy sport (GS) I've learned the form is different as it's more about efficiency than power. This video sums up the differences really well.

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  13. #133
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    Originally Posted by mirroroferised View Post
    Nice session grouchy. That's a ton of one arm snatches.

    Andrew I can't speak for grouchy but I'm so damn sick and tired of this snow it's not even funny.
    Thanks mirror. My first short term goal is to 100 in 10 minutes with only one hand switch with the 16kg. Eventually I'd like to hit 160.

    Originally Posted by raynerd View Post
    Big session Grouchy! Strong front squats and nice job on the dips and pullups! Have to google the 1 arm snatches, but they sound pretty awesome!
    Thanks raynerd! Just posted a video, go check it out.
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  14. #134
    Recovering Weakling RT1957's Avatar
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    Originally Posted by grouchyjarhead View Post
    You know it brother.

    20150307:3

    HIIT in the morning, 12 minutes as I missed two sessions this week but next week adding an interval.

    Strength training in the afternoon.

    Weighted Dips:
    BW+15 for 3x5, then BW only for 10/7/3.

    Front Squats:
    160 for 3x5.

    Pull-Ups:
    5,4,4,3,2,3,2.

    RDL:
    135 for 3x10.

    One-Arm Snatches:
    Just practicing GS technique, did maybe about 70 reps per hand over a few sets with the 16kg.
    Solid WO grouchy....god working push/pull
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  15. #135
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by mirroroferised View Post
    Andrew I can't speak for grouchy but I'm so damn sick and tired of this snow it's not even funny.
    Snow is for skiing on .... can't see any value in it for anything else Ice for your whiskey is OK though

    Originally Posted by grouchyjarhead View Post
    I live in Pennsylvania in the US, we get a lot of snow every year. It's slowed down for now but will probably kick up again later this week.

    I first picked up kettlebells from the RKC side of things, but with my wife getting into girevoy sport (GS) I've learned the form is different as it's more about efficiency than power. This video sums up the differences really well.

    That's an interesting video. I'm used to it from the Crossfitters point of view which is like the RKC but with a full deweight and usually alternating. In the end though, making it 'efficient' seems to take away from the strength and control aspect and the GS looks a bit more unnatural to me. I can't do any of them because of my shoulder injuries so I'm very jealous regardless
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  16. #136
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    Originally Posted by fittofattofit View Post
    That's an interesting video. I'm used to it from the Crossfitters point of view which is like the RKC but with a full deweight and usually alternating. In the end though, making it 'efficient' seems to take away from the strength and control aspect and the GS looks a bit more unnatural to me. I can't do any of them because of my shoulder injuries so I'm very jealous regardless
    For sport competitions, the goal is to do the exercise for 10 continuous minutes without stopping. You can rest in the top position but you can't put the KB down, and you're only allowed one hand switch. So typically you're snatching for 5 minutes straight on one side, then you do a swing switch and repeat on the other side. It pretty much demands being efficient - I tried doing it RKC style for the straight 10 minutes like that and I pretty much crushed my soul the first time I tried it.

    The guy in the first video is an RKC guy, so his is a little awkward. Here is Sergey Rudnev snatching a 32kg/70.5 pound kettlebell (twice as heavy as the one I was using) where you can see his is a lot more fluid. That's actually half his bodyweight, as he weighs 65kg/143 pounds.



    I used to think the sport was just for skinny guys, but then I started coming across big guys like Ivan Denisov. Here he's demonstrating the long cycle clean and jerk (LCCJ) using a pair of 40kg/88 pound kettlebells. So technically each rep he's cleaning and jerking 80kg/176 pounds.

    Last edited by grouchyjarhead; 03-07-2015 at 09:28 PM.
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  17. #137
    Bloody but unbowed fittofattofit's Avatar
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    Those are great vids! I can see how Sergei Rudnov (first vid) makes that look so much more fluid ... that is seriously hard ... I do KB swings with the 32kg and 20 of those in a set kill me and he is doing snatches non-stop for 5 minutes . Ivan Denisov is an animal ... somewhere along the way he stole my physique
    Last edited by fittofattofit; 03-07-2015 at 11:32 PM.
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  18. #138
    Registered User mirroroferised's Avatar
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    Originally Posted by grouchyjarhead View Post
    That was really impressive. Makes me wish I hadn't bailed on my swings today after 3 sets lol
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    Originally Posted by mirroroferised View Post
    That was really impressive. Makes me wish I hadn't bailed on my swings today after 3 sets lol
    Swings are where everything starts from. Even the one-arm swings for KB sport is different depending on the instructor. It's fun, good conditioning, and makes a quick finisher so I'm planning on keeping them around.
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    Originally Posted by mirroroferised View Post
    That was really impressive. Makes me wish I hadn't bailed on my swings today after 3 sets lol
    Swings are where everything starts from. Even the one-arm swings for KB sport is different depending on the instructor. It's fun, good conditioning, and makes a quick finisher so I'm planning on keeping them around.
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    20150310:

    HIIT in the morning, 13 minutes.

    Strength training in the PM.

    Standing Press:
    115 for 3x5.

    Full Squats:
    235 for 3x5.

    Chin-Ups
    BW+5 for 5/4/2, then BW only for 3/3/4.

    One-Arm Snatches:
    4 min set (2 min per hand, one hand switch) with the 16kg. 10 RPM so 40 reps total.

    Finished with some abdominal work (100 reps total).
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    Nice work Grouchy! Strong pressing and squats! Great work on the chins and 1 arm snatches.
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    really...just really DieselsMom's Avatar
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    looking good, I have to pull out my KB again need to see if the swings bug my hip still or not - maybe that is bad form issue?
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    Some good work as of late Grouch. Squats, Press, Kettlebells all good stuff!
    Where the mind goes the body follows.

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    Originally Posted by raynerd View Post
    Nice work Grouchy! Strong pressing and squats! Great work on the chins and 1 arm snatches.
    Thanks raynerd!

    Originally Posted by DieselsMom View Post
    looking good, I have to pull out my KB again need to see if the swings bug my hip still or not - maybe that is bad form issue?
    Tough to tell without seeing any video of you, but if you try again and it starts bugging you I'd write it off. No sense risking it.

    Tracy Reifkind is the woman to look at if you like swings. My wife is a big fan of hers and started doing her swing workouts right after she gave birth to our youngest. This is a decent video of her explaining how to swing.



    Originally Posted by baker View Post
    Some good work as of late Grouch. Squats, Press, Kettlebells all good stuff!
    Thanks baker!
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    I've probably already mentioned this, but I love seeing someone else knowledgeable about kettlebells talking so much about them.

    "Hinge, not squat..." sounds exactly like what I told mirrorofrised in his journal when I was explaining kettlebell swings in the video I shot for him.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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    I've used them off and on for years, I really like them. Wish I had stuck with them better, but for the longest time I didn't do much with them.

    Turkish get-ups are probably my favorite, mostly because I have "weird strength" as my wife says and I'm good at them.
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    Nice kettle info... I want to do it all NOW (Noob enthusiasm), but I think I need to wait to finish at least one cycle of AP
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    Originally Posted by MooseTequila View Post
    Nice kettle info... I want to do it all NOW (Noob enthusiasm), but I think I need to wait to finish at least one cycle of AP
    Kettlebell is good conditioning work, even just a few minutes after a strength training session won't wreck you too much. On the program I'm running, I'm allowed 10 minutes of conditioning max at the end of each workout so I just do some higher rep KB work and call it a day.

    20150312:
    Took the day off and spent time with the family. We took the boys to a gymnastics play place and they got to romp around, jump off of things, climb walls, jump on trampolines, and play with rings and bars. They offer classes, so I'm going to take a look into it for them - they had fun and gymnastics is great for boys. I had actually wanted to do it when I was a kid, but my old man was old school and thought it was for sissies. We then went out to eat, had an awesome lunch (steak, eggs, and potatoes), and hung out at home for a while and let the wife take a nap. Then did some shopping, finished it off with a nice dinner for just the two of us and watched "The Following".

    20150313:
    Woke up early with energy to spare, so decided to do a quick ruck around the neighborhood. I live in PA so we have plenty of hills and I have a 1.55 mile route I like to take around it that incorporates all of the good ones around. Just did the loop twice today (3.1 miles), finished in 45 minutes which was my goal. 25# brick in my backpack with water, so maybe closer to 30#.

    Strength training in the afternoon, I'll update it when I do it.
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    Hiding otter mode raynerd's Avatar
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    Cool vids man! Something I may look at in the future. My training is ever-evolving as I learn more from the doods!
    My wife and I are big "the following" fans as well. Every Sunday..walking dead, every Monday...the following....waiting for Game of Thrones to start back up. Faaak my life has changed!!!
    Lol, wouldn't change now for the world!!
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