Phew, it’s been a while since I posted an update. That’s what you get with an injury that just doesn’t go away. Luckily, that’s behind me now, so it was time for a new program. I found that in Geoff Neupert’s program, Kettlebell Express Ultra. Started today and it was a double kettlebell routine, 20 [...]
Focus: strength TG 32 kg 1L 1R Clean (32 kg 1L, 1R x1) & (24 kg 5l 5r x1) x 3 Swing 32 kg x 20 x 3 Push press 3L 3R x 5 32 kg swing x 20 x 3 24 g snatch 1L 1R x 3 Side press 20 kg 3L 3R x [...]
Focus: stamina 20 kg swing x 50 x 40 x30 x 20 x 10 16 kg high pull 10L 10R x 3, no break 20 kg swing x 50 x 3 16 kg 1-hand swing 10L, 10R x 5 no break, 2 repeats 12 kg snatch 5L, 5R 1 repeat Need to move the snatch [...]
Focus: Power Turkish Getup 32 kg 1L 1R x 2 (second left fail at the end) Swing 32 kg x 15 x 5 Goodmorning 32 kg x 5 x 3 Swing 32 kg x 15 x 3 Clean 24 kg 3L 3R x 5 Swing 32 kg x 15 x 3 High pull, double 20 [...]
24 kg swing x 25 x 5 24 kg swing x 20 x 3 16 kg Clean 5L 5R x 3 sets, no break 24 kg swing x 15 x 3 16 kg highpull 5L 5R x 5 24 kg swing x 15 x 3 23 minutes, 327 KCal 12 kg snatch 5L 5R x [...]
TG 32 kg 1L 1R x 1 Swing 32 kg x 15 x 5 finish 5.57 Goodmorning 32 kg x 5 x 3 High pull 24 kg 3L 3R x 3 10.00 – 10.54 same 11.30 – 12.15 Swing 32 kg x 15 x 5 13.30-17.00 Push press 24 kg 1L 1R x 3 x [...]
TG 24 kg 1L 1R 3 sets end 4:32 24 kg swing x 25 x 3 sets x 20 x 5 sets x 15 x 5 sets end 16.02 High pull 16Kg 5L 5R, no break set 1: 17.09 – 19.01 set 2: 19.50 – 22.00 Snatch 12 kg 5L 5R x 5 set 1: [...]
Did not feel too well today, so it was a lighter workout than usual – swing 32 kg x 15 x 3 – c&p 20 kg 5L, 5R x 2 – swing 24 kg x 25 x 2 – swing 24 kg x 20 x 5 – good morning 24 kg x 5 x 3 [...]
I wanted to see what the impact of the different exercises was on my heart rate. So I manually recorded which kettlebell exercises I did, when I started and when I stopped. That data was used to create the graph below (click to get it full size) The next step will be to change [...]
Today’s workout – endurance According to Polar, this workout improved maximum performance Duration: 23 minutes 32 Kg swing x 15 x 1 24 k swing x 50, 2 burpees swing x 40, 4 burpees swing x 30, 6 burpees swing x 20, 8 burpees swing x 10, 10 burpees 32 kg swing x 15 x [...]