Today's Workout 6-18-10

JM
10 R&L Swings w/16kg
10 Goblet Squat w/16kg
10 Good Mornings w/16kg: Also 10 w/28kg
Shoulder Stretch w/12kg

C&J w/Double 20kg: 10 x 1

C&J w/Double 16kg: 5 x 2 4 6 8 10 (150 reps total)
*Also did 5 double front squats, right after completing the last rung, on each ladder (25 total).
*Rest was mostly :20 to :30, but some were :30 to :60. This was my first day back home, and I didn't get to workout at work, so I didn't feel like going for time; I just wanted to get some volume done, without it being too brutal.

Pull Ups: 6 5 4 3 2 x 1

*Great workout! Everything felt real good, physically & mentally.

Will do some wrestling tonight.

Product Recomendation

At the recent Maxbells Bodyweight Trainers Cert., we were introduced to some neat products that Steve & John use in their workouts. One is a push-up board http://www.pushupboard.com/. If your wrists get irritated from doing push ups on the floor, you'll love this board. Also, the quality is truely 'professional grade'. They are very versitle, and a worthy addition to anyones gym.

The other was the new PS Straps, designed by Steve Maxwell ( http://1gsystems.com/ ) (Same idea as the TRX, Jungle Gym etc.). Although, I have never personally used the TRX, I can't imagine it being worth the $180 price, just my opinion. A few months prior, I had purchased a set of Jungle Gym straps from Lifeline, and was very pleased with them, both in terms of price, being user friendly, and high quality. Having used the Jungle Gym, I would not hesitate to recommend the PS Straps to anyone. They are high quality, and when you consider the price, you really can't beat them!

Check them out, I'm sure you will be impressed.

Today's Workout

Warm Up:
Joint Mobility
Bodyweight TGU 3:00
12kg TGU 3:00

Workout:
Pull Ups w/12kg: 8 6 4 2 x 1

C&J: w/Double 20kg (the pull ups were a mistake before the C&J; was shooting for 4:00 LC, and 4:00 Of Jerk; aborted the set after 1:00)
Switched to:
OAJ: w/24kg x 9:00

Double Front Squat: 20kg - 8 6 4 2 x 1

Nothing special for sure...just trying to find my way with these timed sets...could have used a kick in the butt today!

Training in Auburn, AL

I went to Auburn, AL this past weekend, to train kettlebells with Britt Buckingham (grey shirt). He is an excellent coach, associated with the WKC. One of his students, Benton (black shirt) came over to join us, and we had a great day of training!
When I arrived Friday night, Britt brought me to his house to show me his gym, and I noticed a 40kg sitting there, daring me to press it. So, I have been curious, whether or not I could. Pavel says you should be able to press half of your bodyweight, but I've never had access to anything heavier than a 32kg. So...I did it on the first attempt, with my right arm; the left was not so great, I only made it up half way. I set it down, re-grouped, and finally got it up. It's safe to say that a 40kg press WAS a 1RM press for me! Now I know for sure where I stand. I also saw a 48kg, and decided to do a few 1H swings...damn that was heavy!!
This was going to be my first exposure to timed-set workouts, as opposed to the traditional sets & reps format. It's a whole different experience, when you have to keep the bells in your hands, for 5, 10, 15 or 20 minutes. Intervals are tough, and I enjoy them, but doing timed sets is truely what kettlebells are all about. This is the kind of workout that truely separates KB's form any other kind of free weights. This is strength-endurance at it's best. It was a blast, and I look forward to implementing this style of training into my workouts.
I really enjoy traveling to meet new people. In this case I was learning about a style of KB lifting that I was unfamiliar with. I went there willing to learn something new, and having an open mind is the most important thing. When you train outside of your comfort zone, you usually realize there is much more out there, than what you do at home everyday. Best of all, I have two new friends, and I look forward to training with them again.
Last but not least, the real stars...Daisy & Brown Dog (yes that his name; long story!)

Thanks guys!

Maxbells Certified

Proud to announce I completed the Maxbells Bodyweight Trainer Certification yesterday. It was a tough course, and I learned a lot. Steve Maxwell is an amazing coach, and it was a pleasure to meet him, and learn from him. Also John & Maggie from Maxercise Gym in Philidelphia were super cool too, I look forward to training with them again!

Outdoor Workout

The weather was beautiful today, so Shamus and I went to 'The Fly', which is a park on the bank of the Mississippi, and had a great workout from 12:00 to 3:00.
------------------------------------------------------------------------------------------

'Running the Bells': w/20, 24, 28 & 32kg

20kg Goblet Squat: 8 reps, sprint 50 yds and back; no rest, then...
24kg Goblet Squat: Same
28kg Goblet Squat: Same
32kg Goblet Squat: Same: x 1

20kg Swings: 5 reps *(no rest)
24kg Swings: 5 reps *
28kg Swings: 5 reps *
32kg Swings: 5 reps, then sprint 50 yds and back: x 1

Me: 50 yd F-Walk 20 & 28kg, switch hands, return: x 1
Shamus: same with 24 & 32kg's: x 1

Four Corners Circuit: 20, 24, 28 & 32kg. One after the other; no rest!
5 reps each station/bell (Square = 20 yds long; 10 yds across)
*Snatches w/24kg
*C&P w/28kg
*Snatches w/20kg
*C&P w/32kg: x 1

F-Walk: 25 yds w/24kg RH; F-Walk w/32kg LH to P.U. Bar x 5 pull ups
Return: w/32kg RH, to 24, then 24kg LH back to start point. X 2
O-Walk w/Pull Ups: Same template as above.

Four Corners: KB Jump Squats & Pull Ups: 20,24,28 & 32kg: 5 ea. At each bell/station: x 1

F-Walk up hill w/2-32kg; Sumo Squats x 5 reps at top; R-Walk down x 2
R-Walk up hill w/2-32kg; Goblet Squats x 5 reps at top; F-Walk down x 2
F-Walk up hill w/2-32kg; Goblet Squat (Shamus Front Squat) x 5; O-Walk down x 2

Fun stuff!!

Today's Workout

Shoulder mobility work (circles, with arms locked out overhead w/16kg)

Goblet Squats 1 x 5

20kg Double Front Squat: 10 x 8

Will do timed set of Push Press this evening with Shamus; and maybe some wrestling.

---------------------------------------------------------------------------------------------

Jo's first 'timed-set' workout: done 4-7-10. Snatch w/8kg

10 snatches right (30 seconds)
10 snatches left (30 seconds)
For 6 minutes

7 snatches right (30 seconds)
7 snatches left (30 seconds)
For the remaining 4 minutes (total of 184 snatches in 10 minute continuous work)

Any time left after snatches, I just kept the bell in rack position or hang position, until the next minute.
10 minute time set with 18# bell