Iron Kettlebell Fitness

Reposted by request

Today starts the first week of explosive block training.   My main focus during this block will be the long cycle clean and jerk.  Before each jerk, the kettlebell must be cleaned.  I will still be performing ladders but they will look a little different.  Each rung represents 2 reps,  2, 4, 6, 8, 10.  I will eventually climb 5 ladders which will total 150 reps.  The other major difference is that I will not be performing this lift with 2 different size kettlebells.  My heavy day will consist of 2 24kg bells and my medium day, 2 20 kg kettlebells.  Same number of ladders and rungs on both days, the difference is the weight of the bell.

On light days, I will not perform the long cycle C & J, substituting the Viking Push Press instead.  Also performed on the light day will be the kettlebell front raise snatch.  (both these lifts will be explained in latter posts)

Day 15 – 9-28-09

Explosive block - light day

Viking Push Press 16kg

• 2,4,6 x 3 cycles ea. arm

Front Raise Snatch  16kg

• 10 (reps) x 2

Total workout time (not including warm up) 21 minutes

Random Thoughts

• Today was a first for a couple of lifts.  The Viking Push press I have practiced with to get the feel for the lift but I have never performed it in during a workout.  Performing this lift properly is all about getting the timing down.  The first couple of cycles were an issue in that my timing on the left side was off and I found the kettlebell bouncing off my chest awkwardly.  On the right side I was fine.  By the 3rd cycle, I had the timing almost perfect and the lift felt really good.  One thing to note is that Pavel calls for performing this lift with 2 kettlebells.  I only have 1 16kg bell so I elected to perform the lift with just the one alternating hands after each cycle.  I think it is actually slightly more work that way because there is no rest after each rung is performed on each side.  Once I comeplete the first rung consisting of 2 reps on the right side, I switch hands and complete it on the left.  Switch hands and then complete the next rung, swithch hands and so on.
• The other new lift is the kettlebell Front Raise Snatch.  Again, I have only toyed around with this lift in the past.  The verdict is in, I love this lift.  This movement targets not only the entire shoulder and the muscles of the upper back but it does a number on the body as a whole.  To perform this lift properly, one must become as rigid as a steel beam.  My thighs actually started to feel a little bit of a burn form tensing them up so hard at the top of the lift.  (Stay tuned for a vid explaining this lift)

Day 16 - 9-29-09

Variety

Kettlebell Swings  16kg

• 20 x 3 alternating hands

Misc. body weight only (explosive movements)

• Push-ups  5 x 4 – performed these explosively attempting to see how far I could come of the ground.
• Standing broad jump – 5 x 2

Stretching – emphasised on upper body and hips.

Deck of cards tear – 1 deck x 2

Total workout time - 25 min

Music selection – Stone Temple Pilots

Day 17 - 9-30-09

Explosive Block – medium day

Long Cycle Clean and Jerk – 2 20kg kettlebells

• 2, 4, 6, x 3 cycles – 3 minute rest between cycles

Total workout time – 15 minutes

Music selection – random artists

Random Thoughts

• Today was another first.  First time I have performed the clean and jerk with 2 kettlebells and the first time I have performed this lift employing the ladder protocol.
• This lift is a very good systemic workout that really gets the heart pumping.
• Amazed how much this lift targeted my thighs.  On the last rung of 6 reps they were starting to burn.  Good stuff!
• You will not that the workout time was only 15 minutes.  The first thing to recognize is that this is the first workout employing this protocol so it will be the shortest.  By the ime I’m done, I will be racing the clock to get the workout completed in 45 minutes.  I will also be performing 150 reps per workout at the top of the ladder.  And remember, we are cycling so in the beginning, the workouts will be easier then towards the middle and the end.  Trust me, I have been cycling for years and as you progress further and further into the cycle, you will be praying for an easy workout.  Cycling involves a cumulative effort.  It’s not today’s workout or tomorrows workout that counts, it’s today’s workout and tomorrows and the day after that and so on that counts.

Day 18 - 10-1-09

Variety

Front raise snatch  16kg kettlebell

• 10 (reps) x 2

Viking conditioning 15/15 protocol  16kg

• 20 cycles, each consisting of 7 reps.

Misc Stretching

Windmill  16kg

• 3 x 3 ea. side

Total workout time – 30 minutes

Music selection – various artists

Day 19 10-2-09 – Rest

Day 20 - 10-3-09

Explosive Block – heavy day

Long cycle clean and jerk  24kg / 24kg

• 2, 4, 6 x 3cycles – 3 minutes of rest between cycles

Random Thoughts

• First explosive block heavy day and it was short but brutal.

Day 21 - 10-4-09 – Rest

Week 3 wrap-up

• First explosive week in the books.  The workouts this week were short but very intense.  This is the first time I have jerked 2 kettlebells in a workout and I feel like I am adjusting nicely.
• First time doing the kettlebell front raise snatch.  Loved it so much I performed in on a variety day.
• The long cycle clean and jerk is a real systemic killer.  My entire body feels it when I’m down.  Completing 5 ladders of 5 rungs with the last rung being 10 reps is going to be a bitch but I will be a better man for completing it.

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it and don’t forget to leave a comment below and let me know what you think about the post.  ironkettlebellfitness@gmail.com

Check out my latest Kettlebell Training video here.

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen. Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable. In other words, if you hurt yourself, it’s your fault.