Iron Kettlebell Fitness

Kettlebell Sport Training Log Week 20

Thu, 09 Feb 2012 05:22:00 +0000

Workout #1 – 1-30 20 min5 Min Jerks @ 2-24kg (7rpm) – 32 reps completed
5 Min Snatch @ 24kg (16rpm) – 40R / 40L – 80 total reps

Notes:
Tweaked my upper back during jerks. Able to complete snatches but might have to take a day or two off to recover. Most likely I didn’t warm up and stretch enough.

Workout #2 – 2-2 46 min

2 X 3 Min Jerks @ 2-24kg (8rpm, 7rpm) – 24 / 21 reps completed
6 Min Snatch @ 24kg (15rpm) – 45R / 41L – 86 total reps
1 X 45L/45R Swings @ 32kg – completed

Notes:
Was forced to take off 2 days to recover from stained upper back during workout 1. Felt fine today and no issues with the workout.

Workout #3 – not completed

2 X 5 Min Jerks @ 2-20kg (10rpm, 9-10rpm)
8 Min Snatch @ 20kg (18rpm)
2 X 35l/35R Swings @ 32kg

Workout #4 – not completed

4 Min Jerks @ 2-24kg (7-8rpm)
2 X 1 Min Jerks @ 2-24kg (9-10rpm)
6 Min Snatch @ 24kg (14rpm)
1 x 40L/40R swings @ 32kg

Notes:
Because of the injury sustained during workout 1 and a crazy schedule this week, I was only able to get in two workouts this week. No problem though because I needed the rest.

Kettlebell Procreation

Mon, 06 Feb 2012 04:12:28 +0000

I saw this video and I could turn away even though I knew I should. There are hundreds of different kettlebell exercises and variations of exercises but this ain’t one of them. Perhaps he is attempting to make little kettlebells or maybe his girlfriend just left him. Either way, please don’t try this at home or anywhere for that matter.

Dennis

Kettlebell Sport Training Log Week 19

Sun, 29 Jan 2012 18:16:49 +0000

Workout #1 – 1-24 - 20min

4 Min Jerks @ 2-24kg(8rpm) - 29 reps completed
10 min Snatch @ 20kg (16rpm) - 80R / 80L – 160 total reps

Workout #2 – 1-26 – 43min

4 Min Jerks @ 2-24kg (7rpm) - 28 reps completed
2 X 2 Min Jerks @ 2-24kg (8rpm) – rest 3 min between sets - 16 reps / 16 reps
5 Min Snatch @ 24kg (16rpm) - 40R / 40L – 80 total reps
1 X 40L/40R Swings @ 32kg - completed

Workout #3 – 1-27 -

7 Min Jerks @ 2-20kg (10rpm) - 66 reps completed
6 Min Snatch @ 24kg (14rpm) - 42R / 42L – 84 total reps completed
2 X 30L/30R Swings @ 32kg - completed

Notes: Snatches felt good. Probably the best set of snatches with a 24kg for this length of time yet.

Workout #4

4 Min Jerks @ 2-24kg (7-8rpm) - 29 reps
3 X 1 Min Jerks @ 2-24kg (9rpm) – rest 1-1 min between sets - 9 / 9/ 9 – reps completed
5 Min Snatch @ 24kg (15rpm) - 38R / 38L – 76 total reps
3 X 30L/30R Swings @32kg - completed

Notes: Knees don’t feel great but don’t seem to be getting any worse. Stretching them has made a difference as well as the squats I’ve been performing.

Kettlebell Training and Back Pain

Sun, 29 Jan 2012 03:15:18 +0000

One of the complaints that I get from many people when I try and introduce them to kettlebell training is that kettlebells, and weight training in general are bad for the back as well as the shoulders. I explain to people that while injuries are a part of any fitness routine, more often than not, when you injure yourself, it’s because you have done something wrong. Maybe your form was bad or you failed to warm up properly but kettlebells in and of themselves are not bad for you back. On the contrary, kettlebells will build you a back of steel that is resistant to injury. I have been training with kettlebells for 8 years now and I have never injured my back during a kettlebell training session.

There is an interesting study conducted by Danish researchers that will offer some proof that kettlebell training is not only not bad for your back but good for it, even if you have suffered from injuries in the past. Click here to be taken to the article that discusses in depth the study.

Kill it!

Dennis

kettlebell Sport Training Log Week 18

Sat, 21 Jan 2012 20:09:41 +0000

Workout #1 – 1-16 23 minutes

4 Min Jerks @ 2-24kg (7rpm) - 28 reps completed
6 Min Snatch @ 24kg (14rpm) - 40R / 42L – 82 total reps
No assistance

Workout #2 – 1-17 44 minutes

3 Min Jerks @ 2-24kg (8rpm) - 24 reps completed
3 Min Jerks @ 2-20kg (9rpm) - 27 reps completed
4 Min Snatch @ 24kg (16rpm) - 32R / 32L – 64 total reps
6 Min Snatch @ 20kg (15rpm) - 45R / 45L – 90 total reps
1 X 35L/35R Swings @ 32kg - completed

Workout #3 – 1-19 40 minutes

8 Min Jerks @ 2-20kg(9rpm) - 72 reps completed
8 Min Snatch @ 20kg (18rpm) - 72R / 72L – 144 total reps
1 X 35L/35R Swings @ 32kg - completed

Workout #4 – 1-20 48 minutes

3 Min Jerks @ 2-24kg (8rpm) - 24 reps completed
5 Min Jerks @ 2-20kg (8-10rpm) - 47 reps completed
5 Min Snatch @ 24kg (16rpm) - 40R / 40L – 80 total reps
2 X 30l/30R Swings @ 32kg - completed

Notes:
Although I hit the rep goal on every set, I felt flat pretty much all week. I have been extremely busy lately which probably has something to do with it. Overall though it wasn’t a bad week.