Condition Kettlebell Gym

This is going to sound really girly, but I got (a really bad) haircoloring today and was told that if I washed it before Sunday it might turn pink, so instead of the VO2Max training I had planned for tonight, I switched out for one of the PTTP - inspired RKC Prep trainings.

1 pistol R/1 pistol L (TRX assisted)

1 tactical pull-up

5 presses R/ 5 presses L (16kg)

1 pistol R/1 pistol L (TRX assisted)

1 tactical pull-up

5 presses R/ 5 presses L (two 8kg’s stacked)

1 pistol R/1 pistol L (TRX assisted)

5 sumo deadlifts (two 48kg’s)

1 tactical pull-up

1 pistol R/1 pistol L (TRX assisted)

1 tactical pull-up

5 sumo deadlifts (two 40kg’s)

1 pistol R/1 pistol L (TRX assisted)

1 tactical pull-up

Get-ups: 5 each side with a 16kg

Hey guys - if you want the link to the online workouts, it’s www.pacefit.wordpress.com.  They are all one bell workouts meant to be performed 3 times with rest in between exercises.  Ignore the word “kettleball” title, please

If you are wondering why there were no RKC II prep trainings posted last week, it was because I took a detour to shoot some online workouts for a company called PaceFit.  I wanted to wait until their site was up to post this and give the link, but since it’s just launching it’s taking a little longer than expected.  Stay tuned for those links…  But for now, it’s back to the plan:

4/21/09  10:30AM

Today I felt the need to have some heavy iron in my hands.

TGU 2R/2L w/24kg

2 pistols each side, 2 pull-ups (using TRX and assistance band.)

3 presses each side w/20kg

2 pistols each side, 2 pull-ups (with assistance)

2 presses each side w/20kg (was going for 3/3 but couldn’t get the 3rd one up on the left)

2 pistols each side, 2 pull-ups (with assistance)

5 Sumo deadlifts w/two 48kg’s

2 pistols each side, 2 pull-ups (with assistance)

5 Sumo deadlifts w/2 40 kg’s

2 pistols each side, 2 pull-ups (with assistance)

Off to the dog park with my computer to start writing the outline for the kettlebell DVD we are shooting on Sunday!

This is actually yesterday’s workout. I didn’t post yesterday because I was in a hurry to eat pizza and drink beer - the beauty of training for strength vs training to wear a sparkly swimsuit and clear heels on stage.  I forgot to start with get-ups and my deadlifts felt weak so I started with presses instead:

4/09/09 7:15PM

1 tactical pullup, 1 pistol r/1 pistol l no assistance

5 presses R with two 8kg’s in one hand

5 presses L with two 8kg’s in one hand

1 tactical pullup, 1 pistol r/1 pistol l (used TRX for pull-ups and pushed my toes off the wall a little for the pull-up (the pull-up bar is close to and facing the wall))

5 presses R with two 8kg’s in one hand

5 presses L with two 8kg’s in one hand

1 tactical pullup, 1 pistol r/1 pistol l (TRX and toes)
5 sumo deadlifts two 48kg’s

1 tactical pullup, 1 pistol r/1 pistol l (TRX and toes)

5 sumo deadlifts two 40kg’s

1 tactical pullup, 1 pistol r/1 pistol l (TRX and toes)

Turkish Get-ups 5/5 with a 16kg

Today I warmed up with light get-ups and moved onto heavy deadlifts and presses , greasing the groove with pistols and tactical pull-ups in between.   I am hit or miss with pistols and pull-ups - some days I have no problems and some days I can’t do them at all.

Began with Z-Health neural warm-up, then 5/5 TGU’s with a 12kg

1 pistol L/1 pistol R/ 1 pull-up (used the TRX and a resistance band for pistol and pull-up assistance today)

5 deadlifts with 2 48kg’s

1 pistol L/1 pistol R/ 1 pull-up

5 2kb military presses with 16kg’s

1 pistol L/1 pistol R/ 1 pull-up

5 deadlifts with 2 40kg’s

1 pistol L/1 pistol R/ 1 pull-up

5 seesaw presses with 2 16’s

1 pistol L/1 pistol R/ 1 pull-up

This weeks marks 12 weeks from the Level II Russian Kettlebell Certification.  I have mapped out Phase I of IV three week training blocks.  In addition to being able to pass the requirements of level II, I have a couple of other goals to accomplish by the time the cert rolls around.  One goal is to be able to press the 24kg, the other is to be able to do a pistol with a 12kg.  The training program I developed for Phase I is “basically” a blend of the Power to the People deadlift and press protocol with get-ups for warm-ups, greasing the groove with pull-ups and presses in between sets, and MVO2 for cardio on days I am not doing any heavy lifting.  I have some ideas for the next phases, but any suggestions are welcomed and appreciated.  This plan has nothing to do with trying to lose weight, but I am going to document weight as well as the info from my HRM on MVO2 days just to track data.  Here is training day one…

4/7/09 5PM

I haven’t been training nearly as hard or as often as I should be lately, and I haven’t noticed any detriment to my strength (although I havent noticed any gains either) but today I really felt the effects when doing a more cardiovascular training session.  I had planned on doing MVO2 with a 12kg at 8 reps/set for 30 mins (60 sets) which was no problem back in Novbember/December before I fell of the training wagon.  What I ended up with was 10 mins (20 sets) with a 12kg for 8 reps per set and 10 mins (20 sets) with the 12 kg for 7 reps per set.  Then I felt so lame for only doing 20 minutes that I did 3 two kettlebell get-ups with 12kg’s just to make myself feel better. I kept the HRM on for 5 minutes after the MVO2, recordeded the information, then stopped it before the get-ups.

MHR= 162

Cals burned: 201