SATURDAY STRENGTH DAY

WARM UP

3 Pumps
10 OH Sqts
5/5 Cossack Stretch
*2 Rounds

10 Goblet Sqt w/ 16kg
5 MP Lt/Rt
5 Windmill Lt/Rt
* 2 Rounds

STRENGTH

A1) Db 24kg C&P 5x5/5
A2) 7kg Ring Pull Ups 5x4

B1) Dbl 24kg Front Squats 5x5
B2) Dbl 24kg Windmill 5x5/5

CONDITIONING

24kg Snatch 8x5/5 "On the Minute"

YESTERDAY'S WORKOUT AND MY MORNING CUP O' JOE.

WARM UP (Yesterday)

3 Dbl 16 Kg Bent Rows
3 Dbl 16 Kg Front Squats
3 Dbl 16 Kg Military Presses
3 Pumps
X 3 Rounds

STRENGTH

A1) Dbl 24 Kg Military Press 5x5
A2) Dbl 24 Kg Bent Row 5x5
B1) Dbl 24 Kg Front Squats 5x5
B2) 24 Kg TGU 4x5/5
"Cup O' Joe" CONDITIONING (Today)

A1) 50,40,30,20,10 Swings w/ 32 Kg
A2) 10, 20 ,30, 40, 50 Sledgehammer Tire Chops w/ 8lb Hammer

COMMENTS

* I'm getting a lot deeper in my front squats, which means my hip flexibility is improving. I haven't felt any strain in my lower back since going heavy on these, which is good. I can attribute that to staying tight during the eccentric part of the life and snapping my hips forward at the top of the lift.

* My TGUs are feeling really strong. I feel I'm right on the threshold of the 5th set.

THE WASP THREAT HAS BEEN ELIMINATED

WARM UP

Foam Rolling

2x16 kg Dbl Front Squat to Military Press 5,4,3,2,1

STRENGTH

A1) Dbl C&P w/ 2x24kg 5x5
A2) KB Pull Ups w/ 7kg x 4,4,4,3,3

B1) Dbl Front Sqt w/ 2x24kg 5x5
B2) TGU w/ 24kg 4x5/5

FINISHER

Driveway Dbl 16kg Lock Out OH
Dbl 16kg Swings x 10
Driveway Dbl 16kg See Saw Press
*2 Rounds

COMMENTS

* Felt great today, but I need to get out there a little earlier. I replaced the double 24kg swings in the strength portion and replaced them w/ the TGU that way I can have two days to focus on conditioning with the swing and snatch.

WOD 100209

WARM UP

10 min of Chaos

STRENGTH

A1) Dbl 24kg Military Press 5x5
A2) KB(7kg) Ring Pull Up 5x4

B1) Dbl 24kg Front Squat 5x5
B2) Dbl 24kg Swings 5x5

C1) 24kg TGU 3x5

FLOO PRESS? I'D RATHER OVER HEAD PRESS.

WARM UP

10 min of kettlebell "free style" w/ walking w/ 2x16kg locked out over head (used 16kg for the free style)

STRENGTH

A1) KB Floor Press 3x5w/ 2x24kg & 2x5 w/ 2x31 kg (gripped two 7kg w/ each 24kg)
A2) KB Bent Row 5x5 w/ 2x24kg

B1) Dbl Front Sqt 5x5 w/ 2x24kg
B2) Dbl Snatch 5x5 w/ 2x16kg

C1) Dbl Windmill 5x5 w/ 2x24kg

COOL DOWN

Walked Jack to the park and did 5x5 Hindu Push Ups and 5/5x5 Sampson Stretch

Stretching and Foam Roll when I got home.

COMMENTS

* Didn't really get into the floor press. It's not one of the lifts taught at the RKC so I'm going throw it out and stick to overhead press variations.

* The Dbl Front Sqts w/ the 24 were hard, but I know they will make me stronger. Think I'll use them as a warm up when I go back to ROP.

*Dbl Windmills rocked, but really need to focus on TGUs

KETTLEBELLS FOR SIZE AND STRENGTH

WARM UP (w/16kg)

30sec Sling Shot L
30sec Sling Shot R
30sec Halos
30sec Goblet Squat
30sec Swing Mix
30sec High Pulls L
30sec High Pulls R
30sec Clean L
30sec Clean R
30sec Snatch L
30sec Snatch R
* One Time Through w/o Rest

STRENGTH

Round 1: Upper Body (5 Sets of Each)

A1 - Dbl 16kg Clean and Press x 5
A2 - 7kg KB Pull Up x 3

Round 2: Lower Body (5 Sets of Each)

B1 - Dbl 16kg Front Squats x 5
B2 - Dbl 16kg Swings x 5

Round 3: Finisher

C1 - 25kg TGU 1 set of 5/5

COMMENTS

* I fasted today so I didn't want to go too heavy since this was my first time to do this routine. I will be  following Mike Mahler's The Kettlebell Soulution For Size and Strength for the next 4-6 wks. I'm more interested in increasing strength than size, but a little more muscle wouldn't hurt.

* I chose this program b/c it still uses the foundational lifts, but with double kettlebells. Mahler states that;

It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious more resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further. When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and biceps. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises?

Makes since to me. I only did 1 set of TGU's instead of 5. Like I said before, just getting a feel for it. Wed will have heavier weight and more TGU sets