Archive for spartan training
training blog 10/24/08
Posted by: | Comments3 pullup ladders 5 rungs (5+10+15+5+10+15+5+10+15)
with a 36lb kettlebell
left side very little rest
5 clean and press
15 swings
5 clean and press
5 clean and squat
5 clean and press
5 turkish getups
5 clean and press
8 snatches
5 clean and press
repeat on right side
1 pullup ladder (5+10+15)
1 bent press with each side
training notes = Felt a bit sore and fatigued which may be a symptom of overtraining, probably from refilming the exercises that I lost. Zach EvenEsh’s worldwide pullup contest was changed to Thanksgiving day which gives me a longer training window for it. Total pullup count for today is 120
training blog 10/8/08
Posted by: | Commentsall movements done with a 53lb kettlebell
1 minute swings
rest 30 seconds
clean and press left 5 reps
rest 30 seconds
clean and press right 5 reps
rest 1 minute
1 minute swings
rest 1 minute
clean and front squat left 8 reps
rest 30 seconds
clean and front squat right 8 reps
rest 1 minute
swings 1 minute
rest 1 minute
turkish getups 10 reps (alternating sides)
rest 1 minute
swings 1 minute
rest 1 minute
snatches left hand 5
rest 30 seconds
snatches right hand 5
rest 1 minute
swings 1 minute
pry the pump stretch
training notes = grip felt tired today. Not sure why.
This was a variation of a workout written by Brett Jones Master RKC
training blog 10/7/08
Posted by: | Commentsall movements done with a 36lb kettlebell except for the towel pullups
5 ipsi lateral* pistol squats with overhead press on the left side
5 ipsi lateral* pistol squats with overhead press on the right side
5 ipsi lateral* pistol squats with overhead press on the left side
5 ipsi lateral* pistol squats with overhead press on the right side
5 ipsi lateral* pistol squats with overhead press on the left side
5 ipsi lateral* pistol squats with overhead press on the right side
5 ipsi lateral* pistol squats with overhead press on the left side
5 ipsi lateral* pistol squats with overhead press on the right side
5 ipsi lateral* pistol squats with overhead press on the left side
5 ipsi lateral* pistol squats with overhead press on the right side
50 snatches switching hands every 5 reps
1 ladder of clean and press alternating hands 9 rungs
5 towel pullups
60 swings
*ipsi lateral is when the kettlebell is held in the same hand as the foot that is down.
training blog 10/6/08
Posted by: | Commentsall movements done with a 53lb kettlebell
1 ladder of clean and press 5 rungs (switching sides between rungs)*
rest 30 seconds
5 left 5 right high pulls
rest 10 seconds
5 left 5 right high pulls
rest 10 seconds
5 left 5 right high pulls
rest 10 seconds
5 left 5 right high pulls
rest 10 seconds
5 left 5 right high pulls
rest 1 minute
2 turkish getups (alternating sides)
rest 30 seconds
2 turkish getups (alternating sides)
rest 30 seconds
2 turkish getups (alternating sides)
rest 1 minute
pistol squats 3 left
3 right
3 left
3 right (didn’t time rests during pistol squats)
*ladders are sets that get progressively higher in reps. The rungs refer to the reps.
training blog 10/4/08
Posted by: | Commentssnatch testing
I wanted to see where I was compared to where I needed to be in the snatch test so I did it RKC style without having the kettlebell touch the ground, switching hands only once and with a minimum of a 1 second pause at the top of each rep. I also did not employ the technique of switching hands mid snatch. I still have to experiment with that. 48 are required for the RKC in my weight class. Today I did 43.
21 with the left side and 22 with the right
note = I was a bit tired today and was on an empty stomach which I normally don’t do so my number probably would be higher. I also didn’t go to my absolute max. If I had I would have made it but it isn’t required of me yet.
