No for the faint of heart or weak of knees
JM
20 goblet squats
5/5-snatch
1min rest
20 goblet squats
5/5-C&P
1min rest
20 goblet squats
10/10-one-arm swings
1min rest
20 goblet squats
10/10-one-arm heavy swings
1min rest
20 goblet squats
5/5-push presses
1min rest
5/5-push press
10/10-heavy swing
10/10-swing
5/5-C&P
10/10-snatch
2min rest
3 Bears Finisher:
3x3/3/3-light/meadium/heavy swing 10sec on/10sec off
JM+ nerve glides
Enjoy at your own risk!
Saturday, October 24, 2009
Wednesday, October 21, 2009
Doubles on Deck!
5 min. JM
In pairs of like athleticism:
3x5-double FS (front squats)
3x5-double MP (military presses)
3x5/5-renegade rows
3x10-double swings
3x5-double squat thrusters
3x10-two-hand swings
1xbasketball court- single sarm Farmer's/Rack/OH carries
1xhalf-court- double farmer's/rack/OH carries
1x20-alternating swings
3x10/10-swings R/L
JM cool-down
In pairs of like athleticism:
3x5-double FS (front squats)
3x5-double MP (military presses)
3x5/5-renegade rows
3x10-double swings
3x5-double squat thrusters
3x10-two-hand swings
1xbasketball court- single sarm Farmer's/Rack/OH carries
1xhalf-court- double farmer's/rack/OH carries
1x20-alternating swings
3x10/10-swings R/L
JM cool-down
Wednesday, October 14, 2009
Too cold to turn out?
Maybe the mix of not having class last week and the chilly, wet weather scared everyone away? Regardless, we had three troopers (Jill, Sarah, and Reba)enjoy some one-on-one time in class tonight and here's what we did:
JM
3 mintutes alternating Get-ups
6x20seconds on/off- two hand swings or double KB swings
3x5/5-one-leg deadlift (one bell or two)
3x3/3-one-leg MP (military presses)
2x10/10-low/high one-arm swings
2x5/5-low swing/high swing /hi-pull
snatch practice
1x5/5-low swing/ high swing/ hi pull
1x5/5-low swing/high swing/ snatch
3x20 seconds on- hot potato to seated twists
3x20s- plank to v-sit (aka boat pose)
JM cool-down (upper body done seated)
Enjoy at your own risk!
JM
3 mintutes alternating Get-ups
6x20seconds on/off- two hand swings or double KB swings
3x5/5-one-leg deadlift (one bell or two)
3x3/3-one-leg MP (military presses)
2x10/10-low/high one-arm swings
2x5/5-low swing/high swing /hi-pull
snatch practice
1x5/5-low swing/ high swing/ hi pull
1x5/5-low swing/high swing/ snatch
3x20 seconds on- hot potato to seated twists
3x20s- plank to v-sit (aka boat pose)
JM cool-down (upper body done seated)
Enjoy at your own risk!
Friday, October 2, 2009
While I'm Away...
I know you're all chomping at the bit for your next kettlebell class.
But since I'll be out until the 14th, chomp on this:
Warm-up with any joint mobility you like or remember from class
4x5-suitcase deadlift R/L (remember to reach the bell back to your HEEL with each rep.!)
4x4/4-C&P R/L (this is "clean & press")
4x3/3-front squat
4x2-GU to lunge (GU= get-up)
Cool-down with any joint mobility you like or remember from class
Here's the key if you aren't familiar with the above formatting:
The first number is the number of sets to execute.
In this case, you will go through each drill once .Then rest after the get-ups for up to two minutes, then start back over at the top with deadlifts.
The second (and third numbers) are/is the number of repetitions to execute.
In this case, you will perform five (5) deadlifts with the bell on the right side (in the right hand) and then immediately do 5 deadlifts with the bell in the left hand. If you wish, you can rest briefly before moving to four (4) cleans and presses on the right arm and then four (4) cleans & presses on the left arm. Note that one rep of C&P is one clean followed by one press. Meaning you don't clean four times in a row and then press four times in a row. One clean followed by one press equals one rep. Repeat four times (4x). You may rest briefly before moving to six front squats. For the front squat, clean the bell to the right side then squat three times in a row. You do not have to clean between each squat unless you want the practice. After three squats on the right side, dump the bell, swing the bell, switch hands at the top of the swing, then clean the bell to the left side and perfrom three squats on the left side. Go butt-to-heels in your squat if you can do it without any pain and proper form (DO NOT LET YOUR KNEES BOW IN and KEEP YOUR CHEST REACHING FORWARD THROUGHOUT!!!) If you can't safely go butt-to-heels, go either 1/4 decent or below knee level. Do not "go to parallel" in your squat, it's a sure-fire way to blow your knee! You may take a brief break after FS (front squats) before executing two get-ups (GUs) to the lunging position only, on the right side and then on the left side. Remember to "halo" the bell around the top of your head -on the floor- to switch sides. Rest 2-5 minutes after the GUs then repeat the sequence three (3) more times through for a total of four (4) sets.
So "3x3" is three sets of three reps...4x5 is four sets of five reps...etc...etc...
But since I'll be out until the 14th, chomp on this:
Warm-up with any joint mobility you like or remember from class
4x5-suitcase deadlift R/L (remember to reach the bell back to your HEEL with each rep.!)
4x4/4-C&P R/L (this is "clean & press")
4x3/3-front squat
4x2-GU to lunge (GU= get-up)
Cool-down with any joint mobility you like or remember from class
Here's the key if you aren't familiar with the above formatting:
The first number is the number of sets to execute.
In this case, you will go through each drill once .Then rest after the get-ups for up to two minutes, then start back over at the top with deadlifts.
The second (and third numbers) are/is the number of repetitions to execute.
In this case, you will perform five (5) deadlifts with the bell on the right side (in the right hand) and then immediately do 5 deadlifts with the bell in the left hand. If you wish, you can rest briefly before moving to four (4) cleans and presses on the right arm and then four (4) cleans & presses on the left arm. Note that one rep of C&P is one clean followed by one press. Meaning you don't clean four times in a row and then press four times in a row. One clean followed by one press equals one rep. Repeat four times (4x). You may rest briefly before moving to six front squats. For the front squat, clean the bell to the right side then squat three times in a row. You do not have to clean between each squat unless you want the practice. After three squats on the right side, dump the bell, swing the bell, switch hands at the top of the swing, then clean the bell to the left side and perfrom three squats on the left side. Go butt-to-heels in your squat if you can do it without any pain and proper form (DO NOT LET YOUR KNEES BOW IN and KEEP YOUR CHEST REACHING FORWARD THROUGHOUT!!!) If you can't safely go butt-to-heels, go either 1/4 decent or below knee level. Do not "go to parallel" in your squat, it's a sure-fire way to blow your knee! You may take a brief break after FS (front squats) before executing two get-ups (GUs) to the lunging position only, on the right side and then on the left side. Remember to "halo" the bell around the top of your head -on the floor- to switch sides. Rest 2-5 minutes after the GUs then repeat the sequence three (3) more times through for a total of four (4) sets.
So "3x3" is three sets of three reps...4x5 is four sets of five reps...etc...etc...
Have fun, be safe and see you when I return.
If nothing else, practice full get-ups without any weight or a light weight (dumbbell, kettlebell, can of soup, etc).
Wednesday, September 30, 2009
Biggest Class Yet!
A whopping 11 people turned out for kettlebell fun tonight!
It was quite the mix of experience. I have to thank my veterans for having the patients to re-learn the basics as well as the brand-spankin' newbies for keeping up. There's a tough line to toe between the two and it takes perseverance on every one's part to stay with that balance. An additional class is immanent.
Here's the run-down:
7 min. JM warm-up
Get-up "review"
2 get-ups to sit-up position R/L
2 get-ups to hip bridge R/L
2 full get-ups R/L
We had trouble with disconnected shoulders and bent elbows, so they got plenty of reminders!
Swing time
2x10-2-hand swings
2x10/10-1-hand swings
2x20-alternating swings
Carries
50ft. clean/rack walks R/L
50ft OH carries R/L
50ft. farmer's carries
Clean intro. & practice
1x5/5-face-the-wall cleans
2x5/5-standing next to wall cleans
1x3/3-clean
1x3/3-C&P
3x3/3-C/P/FS (clean, press, front squat)
3x5-butt-to-wall straight leg DL
7 min. JM cool-down
I was pleased to see returning faces (Jill, Amy, Tim, Jennifer, & Lisa) as well as returning faces from further back (Reba!). Reba invited her trainer Lois along and commented that I made Lois sweat. :) Of course I always appreciate my die-hards Ian, Sarah, and Joanna, they make training easy and fun- ideal clients in every way and all around good people to have in my life here on little ol' Pope AFB. And I have to thank Chad for coming out before heading to his RKC Oct 9th (get those glutes working on every swing, Chad) ;)
I feel like this will be a good steady group to progress like my old Nellis group. We had fun times at the Youth Center, backyards, side yards, the Community Center, Runner's World, patios, and spare rooms.
I have to give my Nellis group mad props for seeing me through some hot, windy, and even cold, desert weather. I taught them a lot, but they taught me all the good stuff that makes a great, rounded trainer. Thanks to my Nellis friend-clients, my new Pope friend-clients started ahead in the kettlebell game.
I just talked to an old friend-client, Amy, from Nellis today. It's funny how you get to know someone through bells, or start doing bells with them after befriending them. It adds a different layer to a friendship that would otherwise be missing. You see them in a different light because you see them at some extremes not only during a workout, but through their training progression. Getting to know them like a hairdresser- some issues they'd never talk about to their other friends and seeing them do things their spouses would never think they have the strength to do. Good stuff! Empowering stuff. This training on top of all their other life demands, like the unknown by gen pop of "simply" being a military spouse.
I am truly blessed to be bringing kettlebells to the military community, they're just down-right good people. period. My life rocks!
It was quite the mix of experience. I have to thank my veterans for having the patients to re-learn the basics as well as the brand-spankin' newbies for keeping up. There's a tough line to toe between the two and it takes perseverance on every one's part to stay with that balance. An additional class is immanent.
Here's the run-down:
7 min. JM warm-up
Get-up "review"
2 get-ups to sit-up position R/L
2 get-ups to hip bridge R/L
2 full get-ups R/L
We had trouble with disconnected shoulders and bent elbows, so they got plenty of reminders!
Swing time
2x10-2-hand swings
2x10/10-1-hand swings
2x20-alternating swings
Carries
50ft. clean/rack walks R/L
50ft OH carries R/L
50ft. farmer's carries
Clean intro. & practice
1x5/5-face-the-wall cleans
2x5/5-standing next to wall cleans
1x3/3-clean
1x3/3-C&P
3x3/3-C/P/FS (clean, press, front squat)
3x5-butt-to-wall straight leg DL
7 min. JM cool-down
I was pleased to see returning faces (Jill, Amy, Tim, Jennifer, & Lisa) as well as returning faces from further back (Reba!). Reba invited her trainer Lois along and commented that I made Lois sweat. :) Of course I always appreciate my die-hards Ian, Sarah, and Joanna, they make training easy and fun- ideal clients in every way and all around good people to have in my life here on little ol' Pope AFB. And I have to thank Chad for coming out before heading to his RKC Oct 9th (get those glutes working on every swing, Chad) ;)
I feel like this will be a good steady group to progress like my old Nellis group. We had fun times at the Youth Center, backyards, side yards, the Community Center, Runner's World, patios, and spare rooms.
I have to give my Nellis group mad props for seeing me through some hot, windy, and even cold, desert weather. I taught them a lot, but they taught me all the good stuff that makes a great, rounded trainer. Thanks to my Nellis friend-clients, my new Pope friend-clients started ahead in the kettlebell game.
I just talked to an old friend-client, Amy, from Nellis today. It's funny how you get to know someone through bells, or start doing bells with them after befriending them. It adds a different layer to a friendship that would otherwise be missing. You see them in a different light because you see them at some extremes not only during a workout, but through their training progression. Getting to know them like a hairdresser- some issues they'd never talk about to their other friends and seeing them do things their spouses would never think they have the strength to do. Good stuff! Empowering stuff. This training on top of all their other life demands, like the unknown by gen pop of "simply" being a military spouse.
I am truly blessed to be bringing kettlebells to the military community, they're just down-right good people. period. My life rocks!
Monday, September 28, 2009
Intermediate/Advnaced Saturday Class
I don't know if you could really call this one a class just yet...Sarah, Joana, and Ian are my regulars. They're the only three that picked-up my tracks before summer and have seen me through to the fall. Granted, we DO have a fluctuating population on base ;)
So here's how Saturday went down:
JM
3 min GUs
3x5-dbl push-press
3x3/3-box pistol
3x3/3-1leg dbl DL (two bells, one leg deadlift)
3x3-hack squat (new move!)
3x3-2arm 1leg row (new move!)
3x5/5-alt. press
3x10-dbl swing
3x5/5-snatch
Enjoy at your own risk!
So here's how Saturday went down:
JM
3 min GUs
3x5-dbl push-press
3x3/3-box pistol
3x3/3-1leg dbl DL (two bells, one leg deadlift)
3x3-hack squat (new move!)
3x3-2arm 1leg row (new move!)
3x5/5-alt. press
3x10-dbl swing
3x5/5-snatch
Enjoy at your own risk!
Thursday, September 24, 2009
Nine turned-out for class last night!
Whoo-hooo word is spreading and I'm stoked. The club is growing and we're all having a great time!
Here's the low-down on class last night:
Quick toe-to-head joint mobility... A question was posed as we reached the final drill, "Why do you mobilize the jaw?" Good question! It's the last joint in the gait cycle. Meaning that every time you take a step, that energy from the ground enters your heel, travels up to your ankle, knee, hip, sacroiliac joint (pelvis), up your lumbar (low back) spine, to your thoracic (mid-back) spine, to your C-spine (neck), wraps up and around the side of your skull to your jaw. So every time you take a step, your jaw takes a hit. A lot of people have jaw clenching, teeth grinding, and tension headaches because of stress both physically and emotionally. Doing joint mobility all the way up and down this chain of events, so to speak, helps alleviate that tension and the resulting pain issues.
Moving on to the workout (I use that term with resistance mind-you). With six new faces, I taught the get-up A-Z for a few reps and then had my seasoned 'bellers teach a few reps themselves. It proved beneficial for their learning process and allowed me to walk around and provide hands-on corrections and assistance to the newbies. Get-ups can be overwhelming in the beginning, and there are always refinements and variations. But everyone did a nice job of hanging in there and we all got a solid get-up session under our belts.
After a solid 20 minutes of get-up work, I introduced the swing. The three that have been working with me for a bit did swing variations and snatches as I taught the new kids and they did their first night of swings. First of many to come!
We moved into super-setting suitcase deadlifts with hot potato. Then crush-curls and planks (planks being another "favorite" for the newcomers).
"Holy back, legs, arms, and chest" batman!" one newbie wrote me this morning (not a direct quote, but pretty close) ;) I felt a little work in my chest this morning myself and thought if I'm feeling it, they're definitely feeling it today! Good stuff!
So here's a wrap-up of the night's events as it turned-out for the fresh faces:
5 minutes joint mobility (JM)
20 minutes get-ups (GUs)
10 minutes two-hand swings
3x3/3-suitcase deadlifts (DL)
3x20seconds-hot potato
3x5-crush curls
3x20seconds-plank
4 High Pay-off JM drills (4 HPOs)
And for the three vets:
JM- 5 min.
GUs-20 min
1x40-alternating swings (alt swings)
1x10/10/10/10-one-arm swings
1x5/5/5/5-snatches or high-pulls
3x3/3-suitcase DL
3x20s-hot potato
3x5-crush curls
3x20s-plank
4HPOs
More fun in store next week!
Here's the low-down on class last night:
Quick toe-to-head joint mobility... A question was posed as we reached the final drill, "Why do you mobilize the jaw?" Good question! It's the last joint in the gait cycle. Meaning that every time you take a step, that energy from the ground enters your heel, travels up to your ankle, knee, hip, sacroiliac joint (pelvis), up your lumbar (low back) spine, to your thoracic (mid-back) spine, to your C-spine (neck), wraps up and around the side of your skull to your jaw. So every time you take a step, your jaw takes a hit. A lot of people have jaw clenching, teeth grinding, and tension headaches because of stress both physically and emotionally. Doing joint mobility all the way up and down this chain of events, so to speak, helps alleviate that tension and the resulting pain issues.
Moving on to the workout (I use that term with resistance mind-you). With six new faces, I taught the get-up A-Z for a few reps and then had my seasoned 'bellers teach a few reps themselves. It proved beneficial for their learning process and allowed me to walk around and provide hands-on corrections and assistance to the newbies. Get-ups can be overwhelming in the beginning, and there are always refinements and variations. But everyone did a nice job of hanging in there and we all got a solid get-up session under our belts.
After a solid 20 minutes of get-up work, I introduced the swing. The three that have been working with me for a bit did swing variations and snatches as I taught the new kids and they did their first night of swings. First of many to come!
We moved into super-setting suitcase deadlifts with hot potato. Then crush-curls and planks (planks being another "favorite" for the newcomers).
"Holy back, legs, arms, and chest" batman!" one newbie wrote me this morning (not a direct quote, but pretty close) ;) I felt a little work in my chest this morning myself and thought if I'm feeling it, they're definitely feeling it today! Good stuff!
So here's a wrap-up of the night's events as it turned-out for the fresh faces:
5 minutes joint mobility (JM)
20 minutes get-ups (GUs)
10 minutes two-hand swings
3x3/3-suitcase deadlifts (DL)
3x20seconds-hot potato
3x5-crush curls
3x20seconds-plank
4 High Pay-off JM drills (4 HPOs)
And for the three vets:
JM- 5 min.
GUs-20 min
1x40-alternating swings (alt swings)
1x10/10/10/10-one-arm swings
1x5/5/5/5-snatches or high-pulls
3x3/3-suitcase DL
3x20s-hot potato
3x5-crush curls
3x20s-plank
4HPOs
More fun in store next week!
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