Archive for 300
training blog 10/27/08
Posted by: | Commentsall movements except for dragon flags done with a 53lb kettlebell
clean and squat 8 reps left side
rest 30 seconds
clean and squat 8 reps right side
rest 30 seconds
1 handed swings left side 25 reps
rest 30 seconds
1 handed swings right side 25 reps
rest 30 seconds
clean and squat left side 8 reps
rest 30 seconds
clean and squat right side 8 reps
rest 30 seconds
clean and press alternating sides 10 reps (from dead position)
rest 30 seconds
clean and squat left side 5 reps
rest 30 seconds
clean and squat right side 5 reps
rest 30 seconds
turkish getups alternating sides 10 reps
rest 30 seconds
clean and squat left side 5 reps
rest 30 seconds
clean and squat right side 5 reps
rest 30 seconds
snatches left side 8 reps
rest 30 seconds
snatches right side 8 reps
rest 30 seconds
clean and squat left side 5 reps
rest 30 seconds
clean and squat right side 5 reps
rest 30 seconds
dragon flags 5 reps
training notes = Drowsy today from the weekend and the weather. Used the warmup and cool down routine from “Official Kettlebell Foundation dvd Series” by Scott Sonnon and the pry the pump stretch.
training blog 10/18/08
Posted by: | CommentsEven though this isn’t a day training with kettlebells any kind of training is still going to have an effect beneficial to my overall strength and fitness and thus will be beneficial for the RKC.
12pm
1 pullup ladder of 5 rungs starting on the 5th rung (5+6+7+8+9+10)
1pm
1 pullup ladder of 5 rungs starting on the 5th rung (5+6+7+8+9+10)
2pm
1 pullup ladder of 5 rungs starting on the 5th rung (5+6+7+8+9+10)
3pm
1 pullup ladder of 5 rungs starting on the 5th rung (5+6+7+8+9+10)
training notes = total pullup count for today is 180. Anybody know any good charities that I could donate the money to if I win Zach EvenEsh’s internet pullup competition?
got hardcore?
Posted by: | CommentsFollowing that post about the 300 workout yesterday I posted the original 300 workout on the wall in a corporate fitness center where I moonlight. In here there are a couple meatheads that think they are in shape and use the same old 3 sets of 10 Variation of Delorme’s findings which so many think is the be all end all of training programs. Well one of the people I train recently completed the workout and challenged them to do it. We will see how they fare but quite frankly I don’t believe they are going to be willing to expose their weaknesses and won’t even attempt it.
Here is the 300 workout if you are unfamiliar with it
training blog 10/2/08
Posted by: | Commentsall movements done with a 53lb kettlebell
swings (timed sets of 1 minute)
30 seconds rest
swings (timed sets of 1 minute)
30 seconds rest
2 turkish getups (alternating sides, lunge style)
30 seconds rest
swings (timed sets of 1 minute)
30 seconds rest
swings (timed sets of 1 minute)
30 seconds rest
2 turkish getups (alternating sides, lunge style)
30 seconds rest
swings (timed sets of 1 minute)
2 turkish getups (alternating sides, lunge style)
30 seconds rest
swings (timed sets of 1 minute)
2 turkish getups (alternating sides, lunge style)
30 seconds rest
hand to hand swings (timed sets of 1 minute)
2 turkish get ups (alternating sides, lunge style)
30 seconds rest
using a clean and press to get kettlebell into position
30 seconds overhead walking with kettlebell in left hand
30 seconds overhead walking with kettlebell in right hand
then with 10 second rest periods
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
5 kettlebell high rows left side (a swing with a pull on the top)
5 kettlebell high rows right side side (a swing with a pull on the top)
pry the pump stretch at the end.
