Compound Attack by Heartrate

Warm up and cool down with a set of 100 Leg-Lifts, then using the 80# kettlebells, perform the following exercises with an ascending repetition scheme, while keeping the heartrate above 137 bpm:

• Floor Press 3, 4, 5, 4, 5, 6
  
• Clean 3, 4, 5, 4, 5, 6
  
• Press 3, 4, 5, 4, 5, 6
• Clean & Press 3
  
• Clean & Press (switched to the 62# kettlebell) 3, 4, 5, 4, 5, 6
• Squat 3, 4, 5, 4, 5, 6
• Clean & Squat 3, 4, 5, 4, 5, 6
• Press & Squat 3, 4, 5, 4, 5, 6
  
• Clean & Squat Press 3, 4, 5, 4, 5, 6

Time: 54:02, calories burned 550

Core Offensive

Using a pair if 53# kettlebells, one 80# bell, and one 62# bell, perform the following exercises in the following scheme:

150 Leg-Lifts

10 Renegade Rows
10 Double Windmills
10 Deadlift/Upright Rows
09 Renegade Rows
03 Double Windmills
08 Deadlift/Upright Rows
04 Renegade Rows
07 Double Windmills
05 Deadlift/Upright Rows
06 Renegade Rows
06 Double Windmills
05 Deadlift/Upright Rows
07 Renegade Rows
04 Double Windmills
08 Deadlift/Upright Rows
03 Renegade Rows
09 Double Windmills
02 Deadlift/Upright Rows
10 Renegade Rows
10 Double Windmills
10 Deadlift/Upright Rows

This PT session was a variation of the January 25th workout, with a third exercise included. Time: 45:00

*Renegade Rows were done with the pair of 53# kettlebells.
*Double Windmills were performed with one 80# and one 62# kettlebell.
*Deadlift/Upright Rows were performed with one 80# kettlebell and a four-count movement.

Compound Attack

Using a pair of 62# kettlebells, perform 20 repetitions of the following exercises:

• Floor Press
• Clean
• Press
• Clean & Press
• Squat
• Squat Clean
• Squat Press

To complete this PT session, I reached the required 20 repetitions in the following manner:

• Floor Press 20
• Clean 10 x 2
• Press 10 x 2
• Clean & Press 10 x 2
• Squat 10 x 2
• Clean & Squat 7 x 3
  
• Squat Press 7 x 3

Cleans, Presses, and Clean & Squat Press

Using a pair of 53# kettlebells, perform two-arm Cleans and Presses in the following manner:

01 Clean 10 Presses
02 Cleans 9 Presses
03 Cleans 8 Presses
04 Cleans 7 Presses
05 Cleans 6 Presses
06 Cleans 5 Presses
07 Cleans 4 Presses
08 Cleans 3 Presses
09 Cleans 2 Presses
10 Cleans 1 Press

Having a few minutes left before I had to prepare for work, I decided to use a pair of the 62# k-bells and knock out a set of 10 Clean & Press Squats. This is an extremely demanding exercise, involving Cleans, Presses, and Squats, essentially every muscle in the body.

The first set did not go very well. I was feeling it and quit at rep number seven, so after a brief rest, I hoisted them up and began once again. My form became a little sloppy at rep number eight, so I had to concentrate my every movement. After arriving at 10 reps, I felt good about the workout that I had put together in the short amount of time that I had. Now it's time to get ready for work.

Snatches and Renegade Rows

Using a pair of 53# Kettlebells, perform the two-arm Snatch and the Renegade Row for the following repetitions:

10, 11, 12, 13, 14, 15

Kettlebell Cardio by Heartrate

With the 62# and 80# kettlebells, maintain heartrate above 125 bpm using the following routine:

• Leg-Lifts 100

• Single kettlebell One-Arm & Two-Arm Swing (10, 10, 10) x3)
  
• Single kettlebell One-Arm High-Pull (10 x 3)
  
• Single kettlebell Two-Arm Deadlift/High-Pull (10 x 3)
  
• Single kettlebell Snatch (10)
  
• Double kettlebell Jerk Press (10 x 3)
  
• Man-Makers (5 x 3, 6 x 3, 7)
  
• Single kettlebell Two-Arm Swing (50)

Time: 51:27

Kettlebell Cardio by Heartrate

With the 62# kettlebells, perform the following kettlebell exercises, keeping the heartrate above 125 bpm:

• Double Windmills (5 x 10 each side)
  
• Front Squats (5 x 7)
• Basic Swing (2 x 25)

• Leg-Lifts 100 (no weight)
  

Time: 45:00, calories burned 489

Kettlebell Cardio by Heartrate

Maintain the heartrate above 125bpm while performing the following kettlebell exercises:

• Floor Press 3 x 10
• Alternating Bent Over Rows 3 x 10
• Clean & Press 4 x 5
• Clean 4 x 10
• Press 2 x 10
• Basic Swing 2 x 25

I took it easy for the past two days, nursing a couple of budding injuries. I'm feeling chronic pain in my right hip/groin area where the femur fits into the pelvis, near the rectum. I usually feel this pain when I increase my running mileage too quickly. I use it as a sign that I should back off. Rest and Motrin usually do the trick; however, this time it's proving to be a bit stubborn. I also feel this injury during weight baring movements such as when ruck marching or carrying heaving kettlebells from one place to another. I fear that this is the cause of my current problem. Recognizing that I need to do something to burn some calories, I elected to do a short workout, keeping my heartrate above 125 bpm. Time: 35:03, 350 calories burned.

Suitcase Squat - Push-up Combination

Perform the Suitcase Squat-Push-up Combination for ascending sets in the following manner:
10, 12, 14, 16, 18, 20, 22, 24, Time: 42:00, 136 total reps

Full Body Attack

Execute the Full Body Attack (FBA) in the following manner:
12, 14, 16, 18, 20, 22
Perform Alternating Bent-Over Rows with Mountain Climber Push-ups in ascending sets 1 - 10

I used a pair of 62# kettlebells for the Full Body Attack; however, my variation of this exercise is done by performing a Bent-Over Row and then a Push-up, using an eight count. This was total cardio and left me feeling as though I had been in a fight with a bear. I chose the rowing movement to rest my shoulders as well as to give my back some work without further damaging my left hand, which felt a little less sensitive today. It took me 30 minutes to get through these 102 reps of the Full Body Attack. Once I finished though, I spent 15 minutes experimenting with a new combination that I had just put together, four-count Alternating Bent-Over Rows and then four-count Mountain-Climber Push-ups in ascending sets. I did first one rep, then two, then three reps, then four. I had to cut it short at the eighth set. Had to get ready for work. This is a good one, an excellent cardio and strength conditioner.

Time: 48:00, 102 FBA, 36 ABORw/MC 36, (Push-ups 138)

Kettlebell Cardio by Heartrate

Today I used the 62# kettlebells to perform Snatches for 40 minutes. Again, the purpose was to maintain my heartrate between 135 and 150 bpm. To accomplish this I could only perform five Snatches at a time before having to set the kettlbell down to keep my heartrate from becoming too elevated. I would then resume the Snatches with my other arm. This is a slow process, but surprisingly, not very boring. By observing my heartrate, I find myself too preoccupied to become bored. After 40 minutes, I had done 200 Snatches and felt as though I had come from a run. However, after feeling that burning sensation once again, I look down and find a gaping hole in the palm of my left hand. My right hand had just recovered after I had ripped it open a few days ago. Going forward, I'm going to save this type of workout for the exercises that combine various kettlebell movements with free exercise such as the Money-Makers. Time: 40:00, 200 Snatches, 488 calories burned

Midnight PT: 100-rep drill - Inclined Crunches

Kettlebell Cardio by Heartrate

Yesterday my Polar heartrate monitor arrived, so today I thought I would put it to the test. A heartrate monitor is an excellent tool to experiment with while lifting weights because it allows you to maintain a specific intensity.

After entering such information as my height, weight, birth-date, and sex, I elected to use the heartrate limit that the unit calculated for me, which was between 71 and 85 percent of my maximum heartrate. The system worked well, and allowed me to keep my heartrate between 136 and 151 bpm (beats per minute) for the 45 minutes that it took me to complete the repetitions.

Today's workout: with the 62# kettlebells, perform 30 repetitions of the Renegade Rogue, 30 of the Man-Maker, and 30 reps of the Money-Maker movements. These are all compound movements that end with a push-up, so it was very easy to elevate the heartrate. I found the pace to be extremely slow compared to that of most athletes engaged in weight training of any type; however, the purpose was complete systemic fatigue as well as muscle strength and endurance. Time: 45:00, 90 Push-ups, 60 Cleans, 30 Presses, and 500 calories burned

Beginner Kettlebell Training Workshop

Initially, I learned how to workout with kettlebells by watching others on youtube. I also bought a couple of Pavel Tsatsouline's books, and while they did contain helpful information, if you've read one, you've read them all. Pavel is reputed to have begun the kettlebell revolution in the West; however, in print, he seems to hold back information. Often, where an important point should logically follow from a given topic, Pavel referrers the reader to his other titles, for the purpose of selling more books. It also seems like the first quarter of his books are filled with nothing but appeals to the reader on the benefits of lifting with kettlebells as well as sales pitches for his books. I like to call them "printfomercials!"

Today I had the opportunity to checkout one of Mike Mahler's strength training DVDs, entitled "Aggressive Strength, Beginner Kettlebell Training Workshop". By now, I've been training with kettlebells for a few years; however, I was surprised at how much I really didn't know. For example, while I have by most standards respectable amount of core muscular strength, I have never been able to execute a Renegade Row, not even partially. During this, the final section of the DVD, I learned how beginners to that movement can make an adjustment, which is an excellent core-builder in it's own right. As well, I learned a better way to perform the double kettlebell Front Squat, shifting the kettlebells from the racked position to high on the backs of the shoulders. I also learned how performing alternating (see-saw) movements such as alternating Cleans and alternating Presses, further develops the midsection, which plays an essential role in stabilizing the body, during sport and exercise. It's obvious that I highly recommend Mike as a kettlebell strength and conditioning coach. Not only are his DVDs a more economic way of attending his workshops, but for us SOF types, who are constantly training and deployed, we can carry them with us for future reference.

100 Dips & 100 Inclined Crunches

Perform 100 Parallel Bar Dips and 100 Sit-Ups by any means.

Just like the last one, this is one of the PT sessions that I sneak in while working. For this one, I simply performed as many reps of one exercise as the other. I started with 25 Dips then did 25 Inclined Sit-Ups at a 45 degree angle. I continued with 20 followed by 15 then four sets of 10. Time not recorded.

For a second workout of the day, I practiced my kettlebell snatch technique. During the commercial breaks of the NFL playoffs, I performed the following sets of single-arm Snatches with the 53# kettlebell: 20, 15, 10, 10, and 10, for 65 reps on each side, 130 total.

50 Dips

Perform 50 Parallel Bar Dips by any means.

Nothing much to write about here. I decided to give my right palm a break. Although, I probably should have taken the day off to allow my callus to heal, I decided to sneak in a quick one at work, knocking out sets of 10.

Push-ups/Kettlebell Cleans

Continuously, for 45 minutes, perform 10 Push-ups on the Perfect Push-up handles, then using the 62# kettlebells, perform 5 Cleans.

That was the plan; however, after about 35 minutes my right palm started to peel. So, I called it a day. Time: 35:50, 200 Push-ups, and 100 Cleans.

Kettlebell Cleans & Push-ups Top to Bottom

This is an excellent TOTAL body workout. Once you get started, if performed continuously, your stomach contents will want to come up and visit.

I executed this routine with a pair of 62# kettlebells, performing 10 Cleans and 1 Push-up, then 9 Cleans and 2 Push-ups, 8 Cleans - 3 Push-ups, etc... Once I arrived at 10 Push-ups, I began ascending reps with 1 Clean - 10 Push-ups, 2 Cleans - 9 Push-ups, 3 Cleans - 8 Push-ups, until I reached 10 Cleans again. Time: 20:14, 110 Cleans & 110 Push-ups. Stomach contents knocking!

675 Reps BAM (By Any Means)

Perform 25 reps of the following, for three rounds:

• Perfect Push-up
• Kettlebell Curls
• Leg-lifts
• Crunches
• Kettlebell Side Pulls (right and left sides)
• Kettlebell Abs Twisters
• Knee-ups (4-count)
• Step-ups (18")
  
• Side Straddle Hop (4-count)

Originally, I had scheduled a circuit of 10 exercises for four rounds, but I forgot to include kettlebell "Halos." So, I figured three rounds and 46 minutes were enough.

Time: 46:00

Secret Service Snatch Test (SSST)

Using a 53# kettlebell, perform as many repetitions of the Snatch as possible in 10 minutes. More than one hand change is acceptable, and the kettlebell may be set down for rest.

After a thorough application of chalk, I began on my right side, performing 30 reps before having to switch hands. My 9-year-old, acting as my head coach, used my "Perfect Push-up Timer" to keep both the time and count. Every time I extended the kettlebell she touched the unit which emitted an audible "beep," recording my repetition. This seemed to work extremely well. I finished up my first 60 reps with about five minutes in. Then, switching back to my right hand, I cranked out a set of 15. Evenly distributing the work, I performed an equal number of reps on the left side. I still had some time on the clock so with my lower back and shoulders screaming, I continued to crank out reps. Ten more on my right and 10 on my left, 110. The salty torrent of sweat rolling down my face was burning my eyes, but with the seconds counting down, I pick up the pace and squeezed out five final reps on my left. Time 10:00, 120 reps.

Man-makers & Money-makers

Man-makers & Money-makers for five rounds of 6, 7, 8, 9, and 10 reps

This first exercise is probably called Man-makers because they make you breathe so hard that you think you're going to puke! They combine the movement of the 10 or 12-count bodybuilders with the weight of the kettlebells.

Begin by "Cleaning" a set of kettlebells. Then bring them back to the floor, and while continuing to grasp the handles, perform a push-up. Come back to the starting position. The Money-makers are executed in the exact same manner except that they begin with a Clean & Press and end with a push-up.

Today's PT Time 45:00, 40 reps of each exercise, and 80 push-ups

OOOPS!

While attempting to delete a draft, I kind of screwed things up and deleted the last post. Oops!

Today and yesterday were rest days; however, the following workout was actually performed on Tuesday, December 30th.

1000 Reps BAM (By Any Means)
Perform at least 100 reps of the following by any means necessary:

• 62# Kettlbell Floor Press
• Flutter Kicks
• Perfect Push-ups
• Knee-ups
• 53#Kettlebell Side Pull left
• 53# Kettlebell Side Pull right
• 53# Kettlebell Halos
• 18" Step-ups
• Leg-lifts
• Crunches

This morning, when I woke up, I knew that today's PT was going to hurt. My entire back was feeling pretty sore due to yesterday's workout.

To get through this -- by any means necessary -- I started by pairing the Floor Press with Flutter Kicks for a 100-rep drill. Feeling surprisingly strong on the floor press, I started the time and cranked out 20 reps, followed immediately by 80 4-count Flutter Kicks. I continued the pattern of 20 Floor Presses, then 60 Flutter Kicks. Then another 20 Floor Presses, 40 Flutter Kicks. Then 15 Floor Presses, 25 Flutter Kicks, 15 and 10, then I finished of the final 10 Floor Presses. I finished that segment in 15:25, with a total of 100 Floor Presses and 215 Flutter Kicks.

Next, I continued to work my chest by pairing the Perfect Push-up handles with Knee-ups for. My chest musles were still burning, but I cranked out five sets of 15, a set of 13 and a set of 12 on the Perfect Push-up handles followed by 155 knee-ups. I was now at 36:30 and a little less than half-way through this workout.

I performed 100 Side-Pulls, (five sets of 20) on both my left and right sides, with the 53# kettlebell.

Halos are another amazing kettlebell exercise for developing fighting fitness. Using the 53# kettlebell, I knocked out five sets of 20 in a 100-rep drill, performing 18" Step-ups in place of rest, for a total of 200 steps. I was now at 1:15:03 and ready to quit.

I finished off today's PT with 100 Leg-Lifts followed by 10 sets of 10 Crunches.

Time: 1:28:53, 1,270 total reps and 250 vertical feet