Swing and Step

Posted on Mar 10, 2008 - 11:07pm by MarkFu in Training Log

I warmed up using tips from “Kettlebells 101″ dvd. This consisted of 2 rounds of 10-15 reps of Figure 8’s, Halos, Goblet Squats, Deadlifts, Overhead Squats, Half Swings, Slingshots and some High Pulls, all with a light kettlebell.

With the 24 kilo kettlebell, I did 6 rounds of kettlebell swings for 30 seconds followed immediately by 30 seconds of box jumps on a 24″ plyo box. I got at least 15 swings each round. Total time, of course, was 6 minutes.

Following a rest, I did 5/5 snatches with the 24 kilo bell and switched to this:

3 rounds of high pulls alternating with snatches; 10 of each for each arm and a total of 60 for each of the two exercises.

How To Master the Kettlebell Swing Unclear of the Concept Originally uploaded by MarkFu2U Having just done 180 swings last night, this article on the best kettlebell swing height by PT Brett Jones gives some of the best tips on how to get the most powerful swing. (Hint: it's all in the hips!) Be the King of Swing! (Sorry,...
Training Log, Week Ending 4/13/08This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up! Monday, 4/7 Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20 Kettlebell Swings, 24 kg. 20/30. Kettlebell Swing/Walk, 24 kg. 15/15/15/15....
How Not To Enjoy a Day Off From TrainingWhat was supposed to be a "day off" turned into a pretty good kettlebell session. I have had few good workouts lately and due to a general lack of interest in lying around the house, I grabbed a 24 kilo bell and headed to the gym to see what I...
Training Log, Week Ending 7/20/08Monday, 7/14/08 Burgener Warm-ups x 3 Barbell Snatch: 65x3/75x3/88x3/88x3/95x3/115pc/120pc/120/120f/120 Kettlebell Swing + Burpee Ladder, 24 kg 10 kettlebell swings + 1 Burpee 10 kettlebell swings + 2 Burpees 10 kettlebell swings + 3 Burpees 10 kettlebell swings + 4 Burpees 10 kettlebell swings + 5 Burpees 10 kettlebell swings +...
Lift, Pull, Swing and RunI knew I would be rusty doing a metcon session and I was but it was fun trying something a little different than what I had planned. The end result was what I expected and I got worked. To paint the picture, I had 3 kettlebells, 24 kg, 20 kg...
It Adds Up Quickly!What a difference two different types of workout makes! Yesterday, I did max single deadlifts, including a PR, and my total volume was 2,405 lbs. Today, I did low weight and high reps and finished with a total volume of 11,120 lbs. Both workouts were different, but both were tough...
Calling the Kettlebell BlackNow that I am finished with the shopping part of Christmas, I can settle in to watch a great game between the Packers and the hated Chicago Bears. Wrong! The Bears punched the Packers repeatedly in the face and beat them badly. The Packers are locked in as the #2...