Saturday, January 24, 2009

Kettlebell Class on January 24, 2009

Great Saturday session before our "Intro To Kettlebells" workshop today.

Started at 845 AM

For three rounds:

:30 on/:20 rest

Alternating Swings

Right Arm Row

Left Arm Row
Sumo Deadlift

High pulls Left

High pulls Right

Push Ups(Body Weight)

2 Handed Swings

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Friday, January 23, 2009

Baltimore Kettlebell Circuit, January 23, 2009

Today's group went through this circuit 3 times. No rest was prescribed; taken as needed. My students busted this today!

Swings, 10 reps

Jump squats, 15 reps

High Pulls, 10 reps on each side

Racked squats, 5 both sides

Press, 5 both sides

H2H swings, 10 reps

Goblet squat, 5 reps

Spiderman Climbs 20 reps

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Thursday, January 22, 2009

Fells Point Early AM Kettlebell Class

Today we had a very strong group! They did two rounds of a tough circuit and did it while grinning!

Each exercise should be done for thirty seconds with a rest of fifteen seconds between exercises.


Push Ups


Push ups

Jump squats

Clean and Press, right

Jump squats

Clean and Press, left

Sumo Deadlift

H2H swings

Sumo Deadlift

H2H swings

Tactical Lunge

Squat with kick, right

Tactical Lunge

squat with kick, left


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Wednesday, January 21, 2009

Kettlebell Snatch MVO2 Workout as described my Kenneth Jay

Here is the workout for you and just let me know if you have any questions at all.

This is what you do for the VO2 max workout. In almost all cases a man would start with a 16 kg kettlebell and a woman would start with a 12 kg kettlebell. As with all things there are exceptions.

1st minute (8 reps/ 1 per 7 secs) Partner calls out and you keep the bell lock above head until they call.(Keep doing this for the next three minutes)

2nd: 12/1 per 5

3rd: 15 reps/1 per 4

4th: 20/1 per 3 secs

5th: All out Count all of your reps. You need the total for your workout.

You will divide this by 4 and round up for your actual V02max workout. I am currently doing it twice a week and adding 2 minutes per workout.

Basically, you go 15:15 using 1/4 of the reps of your all out effort. So if you did 28 you would do 7 per :15. Work rest is 1:1 ratio. You switch hands after each set.

The goal is to work up to 80 work sets(40 minutes). Once you get there you go back and add a rep and work back up to 80 work sets. Once you do that again you are ready to add yet another rep. Once you complete the cycle again then you would move to the 20 KG bell and re-test your cadence and start over.


Tuesday, January 20, 2009

My individual Kettlebell Workout

31:14 total time

AHR 141

MHR 164

Calories 589

Press ladders , 3 ladders with 3 rungs and pullups in the ladder too.

100 swings, sets of 10 reps x 10 sets

Used the 28 kg Kettlebells

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Baltimore Kettlebell Workout for January 20, 2009

Great 30 minutes of work and rest. 20 minutes on and 10 off for a great Kettlebell Interval. Enjoy!

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Monday, January 19, 2009

Baltimore Kettlebell Workout on MLK Day

Today was a great session. Focused on "Hard Style" tension and quality repetitions with plenty of recovery between sets.

We did three sets of the following and completed all three sets before moving on to the next movement.

3 x 5 left and right, presses

3 x 5 left and right, rows

3 x 5, Goblet Squats

3 x 5 left and right, Windmills

3 x 15 two hand swings

Total work out time was 16 minutes. We rested 30 seconds between sets.

Nice, uncomplicated and results oriented.

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Sunday, January 18, 2009

Great Movement Workout

10 minutes of continuous Turkish Get-Ups

2 sets of 50 one arm Kettlebells swings.

That's all folks

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