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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03-03-2015, 05:45 PM #121
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03-03-2015, 07:59 PM #122
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03-05-2015, 03:30 PM #123
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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03-05-2015, 04:58 PM #124
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03-05-2015, 05:09 PM #125
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03-05-2015, 05:46 PM #126
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03-05-2015, 09:39 PM #127
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03-07-2015, 05:30 PM #128
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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03-07-2015, 05:52 PM #129
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!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-07-2015, 07:45 PM #130
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03-07-2015, 07:49 PM #131
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03-07-2015, 08:38 PM #132
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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03-07-2015, 08:40 PM #133
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03-07-2015, 09:00 PM #134
- Join Date: Dec 2012
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"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
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-07-2015, 09:17 PM #135
Snow is for skiing on .... can't see any value in it for anything else Ice for your whiskey is OK though
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"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-07-2015, 09:22 PM #136
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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03-07-2015, 09:46 PM #137
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.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-07-2015, 10:26 PM #138
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03-08-2015, 11:55 AM #139
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03-08-2015, 11:56 AM #140
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03-10-2015, 05:11 PM #141
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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03-10-2015, 05:45 PM #142
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03-11-2015, 07:41 AM #143
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03-11-2015, 11:33 AM #144
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03-11-2015, 01:38 PM #145
Thanks raynerd!
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.
Thanks baker!
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03-11-2015, 01:41 PM #146
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
Also, taxation is theft.
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03-11-2015, 01:49 PM #147
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03-11-2015, 02:36 PM #148
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03-13-2015, 08:00 AM #149
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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03-13-2015, 08:14 AM #150
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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