Archive for spartan training
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.
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.
