Don’t get caught up on getting too fancy folks. You know the oldies are coming back to haunt you.
…and yes, this one is most definitely showing up Tuesday.
…now MOVE!!!
Posts Tagged ‘netterville’
Workout of the Week
Tuesday, November 9th, 2010Ok, so it took a little longer than I planned, but we’re back with the workouts. Please tell me you haven’t been sitting back taking advantage of the situation, Hmm?!?
Ok, here you go. Record your times and loads. Beginner men, try starting with 25# dumbbells and a 16kg kettle. Advanced, start looking somewhere around the 35# or 40# dbs and a 24kg or 28kg kettle. Beginning women, 15#dbs and a 8kg kettle. Advanced women see about something in the neighborhood of 20# or 25# dbs and a 16kg kettle.
ALL LOADS ARE MERELY SUGGESTIONS! WORK ACCORDING TO YOUR CAPACITY AND ABILITY. BE SAFE.
1 man maker
10 overhead kettlebell swings
2 man makers
10 overhead swings
3 man makers
10 overhead swings
and so on through 10 man makers.
oh, and have fun!!
Technique Video: Bottoms Up Snatch
Sunday, November 7th, 2010First off, big time congratulations go to Lorna Kleidman. Lorna just took the gold at the AKC Classic in Vegas by becoming the first American to attain the Master of Sport World Class. You know those athletes that humble you and make you feel like a beginner all over again? She’s that good. Congratulations Lorna.
Now, on with the show!! Building on the bottoms up clean and jerk from a couple of weeks ago, here’s the next step in difficulty. Bottoms up snatch. Have fun kids!
Technique Video: Club Mill Casts
Saturday, October 30th, 2010Ever seen those commercials for 1-800-Dentist? Yeah, it’s like that. If you haven’t taken a trip to Home Depot’s plumbing isle….Seriously, it’s time.
Technique Video: Kettlebell Bottoms Up
Saturday, October 23rd, 2010Sorry for the missed workout of the week last Tuesday. We’ll pick it up again this week. In the mean time:
Ok, time to turn things around a little. Who says a kettlebell has to be lifted handle side up?
Workout of the Week
Tuesday, October 12th, 2010Don’t give me that. You knew this was coming.
Over 4 rounds, the double pump reps remain the same. All others in crease by 5 reps each rnd. Beginner men/women look at starting with a 12lbs/8lbs med ball and a 16kg/12kg kb. Advanced people you might want to start around 20lbs/16lbs (for men/women) and 24kg/16kg. Whatever you decide listen to your body and make adjustments if you need. Be safe. Record times and loads.
10 Double pump wall balls
5 Ball Slam (same load as above)
5 Box Jump
5 OH KB Swings
Technique Video: Double Pump Wall Ball
Sunday, October 10th, 2010The second I saw this one in the gym, I knew I had to have it in my program. Well, that’s not exactly true. My stomach dropped at how much this was going to suck, then I knew I had to have it in my program.
Workout of the Week
Tuesday, October 5th, 2010Fast and furious. This is all about go go go! Very simple movements, very low weight. Beginning guys, look fora 12# or 16# med ball. Experienced men, you’ll probably want to bump it up to 20#. Beginning women, 8# or so, 12 or 16# for experienced. Record what ball you used, all reps and all distances on the rower. Demo videos for reference are listed below.
**NOTE** If you don’t have access to a rowing machine (concept 2 or similar..not selectorized rower) the sub in Sumo Deadlift High Pull. If you do, keep it light. Men, you might want to start at 35# or 45#. Ladies, if you’re not sure, try starting in the 20# or 25# range. If you know what you’re doing and have this kind of thing under your belt already, look at 35# at least.
3 rounds. 1st round 5 minutes, 2nd round 3 minutes, 3rd round 1 minute. Rotate through each movement in each round with no rests in between movements or rounds other than the time it takes to record what you’ve done.
Row for max distance (or SumoDeadliftHighPull)
Double Unders
Wall Ball
Now…MOVE!
Workout of the Week
Tuesday, September 14th, 2010Record your time and your loads. Treadmill intervals should be performed at at least a 1% incline.
Run .13mi
5 Deck Squat Ball Slams
10 OH Kettlebell Swings
Row 250m
15 Sumo Deadlift High Pulls
20 Squat Jumps
Technique Video: Swings and Casts
Saturday, August 28th, 2010And now for something completely different. A while back I posted up a video about making your own indian clubs out of plumbing parts from Home Depot. That video can be found here.
Well as promised, they’re back. If you haven’t made the initial investment, I promise you won’t regret it. I’ve had a complete blast integrating these things into my training over the past few months. Here’s the first video and a couple of movements to get started with.