MarkFu’s Barbarian Blog

Enter Through the Barbarian’s Gate

Training Log, Week Ending 6/1/08

Tuesday, 5/27/08

Not yet recovered and rested from a very busy and active weekend, I went ahead with an Oly session tonight. Light on sleep, sloppy on diet doesn’t make for a good workout. Nevertheless…

3 rounds of Burgener Warm-ups

Hang Squat Snatch + Behind-the-Neck Press + Overhead Squats, 3 x 3
65/75/88

Hang Squat Cleans + Front Squats + Push Jerks, 3 x 3
95/115/135

Sit-ups
30/30

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Wednesday, 5/28/08

DE Deadlifts,

Warmed up with 155×5 x3 snatch grip deadlifts and 155×5 x3 standard deadlifts
Deadlift single, 245

5×2 @ 60% 1RM (275#)
5×2 @ 70% 1RM (315#)

1-1:30 minute between doubles

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Thursday 5/29/08

Kettlebell Swings

No Energy, no grip, no strength and no power and no stamina, and the mosquitoes were out in force. WTF! A confluence of crap.

24 kg 2H to 12:00: 3 x 10
32 kg 2H: 3 x 10
24 kg 1H: 3 x 20
32 kg 1H: 3 x 10

Short rest intervals were used to swat mosquitoes.

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Friday 5/30/08

Active Rest, which meant I did 3 rounds of Burgener warm-ups followed by 3 x 3 empty bar snatches and called it a day.

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Saturday, 5/31/08

3 rounds of Crossfit warm-ups followed by

Kettlebell Swings, 24 kg 1H: 20/30/30/30.

Kettlebell Snatches, 24 kg. 10/10/20/20/20/20/20.

This was better than the other night.

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Sunday, June 1, 2008

Rest Day

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Not the most productive week of training, but I had to catch up on sleep, diet and just back off a little.

Back at it, hard chargin’ next week!

Photo from straighttothebar

June 1st, 2008 Posted by MarkFu | Training Log | one comment

Painted Kettlebell

Painted 24 kg Kettlebell

Pictured above is the first of my kettlebells to get painted, the 24 kg. It turned out well, don’t you think? Not as easy as coloring easter eggs, though. Should you desire your own painted kettlebells, you’ll find the “how-to” to be straightforward.

My warm-up today included use of the Elite rings.
Ring Pushups: 25/25.
Ring Dips: 5/5.
Ring Push-ups: 25/25.
Ring Pull-ups: 4/4/4.
Sit-ups: 40/40.
Overhead Squats and Dislocates: 15/15/15.
Back Extensions: 25/25

The rest of the workout was all 24 kg kettlebell.
Deadlifts: 3×10
Swings, two-handed (2): 30/30; hand-to-hand (H2H): 30. (90 reps)
Snatch: 5-5/5-5/5-5/10-10/10-10/12-12/10-10. (114 reps)

April 5th, 2008 Posted by MarkFu | Training Log | no comments

Kettlebell Basics-The Swing

A number of people at my gym have been buying kettlebells lately and have asked me how to do some basic movements to get started. I suggest buying some training from an RKC instructor like Steve Belanger, as I did or get some video training or buy Pavel’s “Enter the Kettlebell” book and/or dvd.
The starting point should be the two-handed swing, seen here.

 
Once you get good at that, here are some other things you can add to your kettlebell routines.

February 24th, 2008 Posted by MarkFu | Video | no comments

Starting Slowly and Then Tapering Off

 

After taking up too much time chatting it up with a few of the regulars about the day’s Super Tuesday primary voting, I got down to the business of training and working up a good sweat. I did that and got the heart rate up, but it wasn’t totally exhausting and that was good.

 

I wanted to get some reps of light bench pressing in since I hardly ever do it and mix in some 24 kg kettlebell swings. 

 

The benches were 5 reps at 135/155/155/155. In between and after, I did 5 sets of 20 kettlebell swings; both one and two-handed. That wasn’t too tough, but I was warmed up and ready for more.

 

Add in 5 sets of kettlebell snatches with the 24 kg at 10/20/20/10/10. Form started breaking down and the bell was slipping so that ended that.

 

For my finisher, I went to the slosh pipe and did 3 x 100 yards with a Zercher carry and another one overhead. That cinched it for me and ended a good and gradual increase of heart-pounding work.

 

Technorati Tags:Slosh Pipe, Snatch, Bench Press

February 5th, 2008 Posted by MarkFu | Training Log | no comments