Just finished Day 8 of my program
Double 24k bells
5 ladders of 2,4,6 rep scheme
19:18
I beat my last session by a minute!!
Stay tuned for a 1 month update!!
Thursday, August 11, 2011
Tuesday, August 9, 2011
Long cycle clean and jerk update!
This program is amazing. I am feeling stronger every workout and my back feels better than ever. I still cannot believe how hungry I get after these workout!! I will have a one month blog post coming up soon with before and after pics as well.
Day 5
5 ladders of 2, 4, 6 rep scheme with double 24k bells
24 min flat
Day 6
5 ladders of 2, 4, 6 rep scheme with double 24k bells
22:46
Day 7
5 ladders of 2,4, 6 rep scheme with double 24k bells
20:20
Each time is faster, I am hoping to complete 5 ladders under 19 min then progress to the next step from the program in Return of the Kettlebell!!
Here is a quick video from Day 6!!
Enjoy and please ask if you have any questions!!
Day 5
5 ladders of 2, 4, 6 rep scheme with double 24k bells
24 min flat
Day 6
5 ladders of 2, 4, 6 rep scheme with double 24k bells
22:46
Day 7
5 ladders of 2,4, 6 rep scheme with double 24k bells
20:20
Each time is faster, I am hoping to complete 5 ladders under 19 min then progress to the next step from the program in Return of the Kettlebell!!
Here is a quick video from Day 6!!
Enjoy and please ask if you have any questions!!
Thursday, August 4, 2011
Anyone can swing a kettlebell
I hear it all the time. Kettlebell swings are easy. If you think that Kettlebell swings are so easy then you should....
1. Maintain the box-squat alignment during swings or when picking up or setting down the kettlebell
2. Not shrug or move the shoulders forward
3. Maintain vertical shins at the bottom of the swing
4. Keep the kettlebell above the knees at the bottom of the swing
5. Extend the knee without forward movement
6. Keep the heels down and tracking the toes at all times
7. Keep the foot turnout less than 45 degrees
8. Extend the hips and knees fully at the top of the swing. Your body should form a straight line
9. form an extension of the straight and loose arm(s) at the top of the swing
10. Use the biomechanical breathing match
11. Not overgrip the bell to avoid fatique
12. Tighten glutes and stomach at the top of the swing
13. Keep your eyes on the horizon
14. Allow the hips to drive the bell while the arms(s) guide it
15. Enjoy the float at the top of the swing
I am sure that you do all of these because anyone can swing a kettlebell ;)
Monday, August 1, 2011
Days 3 and 4 of the new program
This is NOT easy but it gets better each time I train. I can't believe how hungry I get on the days I train. I will keep everyone updated on my progress.
Day 3 Long cycle clean and jerk
4 ladders with double 24k bells, 2, 4, 6 rep scheme
time 18:01
Day 4 Long cycle clean and jerk
4 ladders with double 24k bells, 2, 4, 6 rep scheme
time 17:31
This will be a long process but well worth it!!
Day 3 Long cycle clean and jerk
4 ladders with double 24k bells, 2, 4, 6 rep scheme
time 18:01
Day 4 Long cycle clean and jerk
4 ladders with double 24k bells, 2, 4, 6 rep scheme
time 17:31
This will be a long process but well worth it!!
Subscribe to:
Posts (Atom)