Wednesday, November 18, 2015

My Main Gig :)

Wanna swing?  Here is the workout that I'll be leading in class this weekend, it starts with a 10 minute "warm up", starting with 3 sets of 10 reps, progressively working up to the workout's theme of 30 rep sets.  I never to a "second take" when I practice, so bear with me as I stay in order best I can :)



The workout consists of 10 sets of 30 reps.  It is a classic TracyStyle "one hand swing sandwich"!  Each set starts with two hand swings, completes a one hand swing ladder, and ends with more two hand swings!  Enjoy :)



6/9/9/6
7/8/8/7
8/7/7/8
9/6/6/9
10/5/5/10
11/4/4/11
12/3/3/12
14/2/2/14
30 two hand swings :)

My own kettlebell workouts, on average, take about 90 minutes.  This old body needs at least 15 minutes of light swings to warm up, and then, depending on what's on the agenda, swings, snatches, presses, squats, the next 30 minutes will focus on one or more of those skills.  There is always at least a 30 minute swing routine, which, if I'm training the other skills will come at the end of the workout. Since my 16kg snatch Sport set is a priority these days, after my warm up I spend 20-30 minutes on sport, then I'll continue on with that days skill practice.

1st workout
GS snatch volume
snatch
swings (14kg, this is when I practice and design the week's class routine)
walk

2nd workout
GS heavy snatch
squats
swings (double bells and super heavy two hand 24kg-32kg)
ruck

3rd workout
GS speed snatch
"Snatch Vo2"
presses + complexes
swings (16kg +, then 14kg for 30 minutes in class)
Get Ups
yoga (this is the only time I do KB's and yoga on the same day)

If I wasn't training sport I'd simply increase the time I spend on the other stuff by about 20 minutes, which is easy to do when you''re having so much fun!  I haven't made it 100% consistent, but I also do some pull up practice, both strict and kip, push ups, barbell presses, sandbag, and I just added one legged step up in preparation to train my pistol again.

I'm going to be posting videos of my sport sets, but I will not be including much commentary. They are really for my own study and archive.  My main gig is using kettlebells for exercise, health and fitness, this sport stuff is completely different, but requires thoughtful programming and a critical eye on technique.

I really, really, really want to start posting about more than training again.  So much cooking, and now baking, so little time!  The nutritional side of health and fitness is about more than the food we eat, it's how we eat it and how we think about the food we eat :)  Health and nutrition for our bodies as well as our brains, combining the physical with the non physical for general well being and longevity. 

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I did not get a chance to write or upload video from Saturday's speed practice.  It's a combination of Hardstyle and GS (sport).  After my warm up I practiced and ladder up short 15 second sets of 8 HS snatches, with fast and light GS snatch.  This is my last round, top of the ladder, 8 sets of 8 12kg HS snatch (15/15 work/rest), with a two minute set, 29 R/31 L



8 R/ 8 L x 1 (2 sets total) + 30 sec set, 14 reps
8 R/ 8 L x 2 (4 sets total) + 1 min set, 28 reps
8 R/ 8 L x 3 (6 sets total) + 1.5 min set, 42 reps
8 R/ 8 L x x 4 (8 sets total) + 2 min set, 60 reps (video)
This was my first week of speed training, and again, it was to take some baseline data.  Not counting my warm up reps the workload equalled 304 snatch reps.  Looking over the results I will plan the next 7 weeks progressions and post them this weekend.

Tuesday volume

Whew, I'm soooo glad this workout was already programmed!  It made going in the gym at 5:00am so much easier knowing I didn't have to think, I only had to do!
25/25 x 4 sets w/14kg
60/60 x 1 set w/12kg
This was a very humbling workout!  200 snatch reps before I got to the last 120 was a bit much, but it was an important experience in the fact that looking at next week's progression I think it's going to be "just right"!  It was more challenging that I anticipated, and I'm fine with that :)  Reviewing the video I caught a HUGE error in technique on that last set of 25/25.  I tried to correct it best I could on my set of 60/60 with the lighter weight.  Now I'm so grateful I saw it because since I'm practically starting from scratch again I'll get try my best make the correction while I'm using the lighter weights.
set 1


set 2


set 3


set 4


set 5 60/60



3 comments:

Tonya B said...

I would love to read about how you incorporate strength training into your kettlebell workouts.

Monika said...

I'm so glad you are posting here again. I'm not on FB and for some reason I'm no longer able to read there, without login in. So, thanks!

Reading Mark's Daily Apple post from yesterday, "A Case against Cardio", I'm so very glad I found kettlebell training!

Hanneke Schiffleger said...

Did 30/30 today. It was good, thanks! :)