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JANEKB Posts: 917
1/26/10 4:58 P

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No workouts over the weekend.

I am helping some friends get started with kettlebells. I am also checking out going up in weight.

Mon 1/25 Still working on left hand snatch. Right hand I can do 5-6 snatches in a row (I start with one arm swing, then couple high pulls, then into the snatches). So progress. Did 20 lb for two arm swings, 15 lb for one arm swings & snatches. Didn't really count what I did.

Tues 1/26. I tried out a 25 lb KB - just fine for two handed swings. Then tried 35 lb KB - I could swing to chest high/shoulder high, so obviously I can do this weight. Only 15 swings a set, really felt heavy 1/2 way thru, but form stayed good.
Also, got left handed snatch working with 15 lb KB - yeah. Needed a stronger hip snap and a stronger punch and works fine - feather light, could do several in a row. Snatches - right arm can do 20 lb KB, left arm can't yet.
Goals to meet by Friday, be able to do snatches with 20 lb kb for both arms.
I am now looking for a heavier KB - will try out caps (smooth finish so don't need chalk) then decide.
Workout - didn't write it down but think it was:
2 x 15 two arm swing 35 lb kb.
1 x 20 two arm swing 25 lb kb.
2 x 20 snatches 15 lb kb, alternate 1/2 way thru
2 x 15 snatches 20 lb kb, alternate 1/2 way thru



Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
1/22/10 4:11 P

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I could still feel my muscle fatigue some today.

I worked on snatches and got better.
Found out how uncoordinated my left arm/hand is compared to my right hand/arm. emoticon

I started the day with a good sized bruise on my left forearm, non on my right. I can now do 5 in a row snatches with featherlight landings on my right side before my form goes. My left side, I got up to 3 or 4 then form went to pot. So I quit and did some treadmill.

Didn't count but about 10 sets, anywhere from 5-15 reps (alternating sides typically), doing one arm swings/high pulls/snatches. Finished with a little treadmill to burn some carbs.

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
1/22/10 1:06 A

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Unplanned but much needed day off.
I did 3 days in a row with hard (for me) KB workouts.
My shoulders didn't get sore from high pulls, but the middle of my upper back got quite sore (last night and today all day). And my legs in general are sore.

So I am taking a rest day today as I obviously need it and eating extra protein and vitamin C, so I can do a workout tomorrow.

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
1/21/10 2:44 A

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Did 280 two arm swings today (1x30, 10x25).
Up 30 (from 250) and sets up 5 (from 20).

Worked to do them faster as needed to go to an evening meeting. Could do 25 swings in a minute. Then waited about 2 min until HR went down to 100 before doing another set. Recovery better, went from 3 to 4.8 during workout.
Burned 600 cals in an hour - my goal.
Definitely need heavier KB. Want to try snatches w/ my 20 lb tomorrow.

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
1/20/10 3:29 A

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Good workout today. Worked on Snatches.
I didn't really count them out as I was focusing on form but it was somewhere around 300 total.
I did anywhere from 1-2 swings, 1-3 high pulls, then a snatch, moving to less swings as I went on, then less high pulls as I went on, and finally the last set to several snatches in a row. With variations all through.
Used 15 lb kb after the first 20 or so (what I have been using for my one arm swings). I still have work to do to consistently get a series of nice feather-light-landing snatches in a row, but tons of progress from my previous attempts.
Also when done right, these seemed easier/ more effortless then high swings.

Snatches are neat. I like these. I can see doing 300-500 being fun - lol. But gonna feel my shoulders tomorrow (I am not sure of the name but not delts, but just posterior to the top of the shoulder).

Edited by: JANEKB at: 1/20/2010 (03:32)
Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
1/19/10 2:22 A

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Missed last 3 days.

Today good workout. 260 two arm swings w/ 20 lb kb (13 X 20). New record for me.

Prev max:
200 two arm swings 20 lb kb (10 X 20)
300 one arm swings 15 lb KB (10 X 30, alternating mid way).

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
JANEKB Posts: 917
1/14/10 5:41 P

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I missed 4 days over the weekend. Life crises came up and didn't get workouts in despite good intentions some days.

Yesterday, Wed did a very light one - was 10:30 pm - way too late for a workout but I wanted to do something to get me back in the groove.

Did 15 lb KB, 5x20 one arm swings (alternating at 10).

Today I can tell I need to work back up again.
Warmup 10 goblet squats - air one. 2 wall squats - air.
20lb kb, one arm swings
1 x 15
6 X 20

Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.

KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.
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