When to use heavier kettlebells

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Kettlebell sport is NOT about how heavy you are going. If your objective is to lift HEAVY, then GS is the wrong system. In relative terms, even the heaviest of kettlebells is not that heavy, especially when compared to barbells. The heaviest prograde kettlebell I have heard of (standard dimensions) is 68kg. That wouldn’t even qualify as a warm up weight for a power lifter. The essence of GS is a combination of strength, power AND endurance. Complete 10 minutes, at a sensible pace, without quitting. So when should you increase the weight? and when should you not? The

20150616 5×5 Tabatas

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A short, sharp, fast blast of 5 rounds of 5 mins each, using 20:10 Tabata timing. Work for 20s, rest for 10s…10 sets is one round/tabata. 5 rounds Semi Squat Jumps Heli Bells KB2 Bumps KB Leap Frog Kettlebell Shrimp Impetus file is here Typical HR profile… (to follow)

20150615 Tabata++

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Some Tabatas… that get longer. A round has 11 sets (of the same exercise)…starts at 20s Work, 10s Rest, and then grows by 1s on each loop within the round ie. 20:10, 21:11, 22:12, 23:13, 24:14, 25:15, 26:16, 27:17, 28:18, 29:19, 30:20. Mostly we can work on doubles/KB2, since there (technically) a lot of resting. Bonus rest between each round of 50[++5s] Swings2 Cleans2 Swings2 Jerks2 Snatches Left Snatches Right Impetus file is here Typical HR profile… [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHTF9LSkYxQ0NKaUU&export=download” title=”20150615-Tabata++.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150613 Saturday GPP/Singles Mix

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After a fairly tough week, we need a chill session with no doubles. 5 Rounds – takes ~1h10m 60s Wheel 60s Cleans Left 60s Cleans Right 60s Bridge 30s Dragon Hold Left 30s Dragon Hold Right 60s Snatch Left 60s Snatch Right 45s Frog Squats 50s Deck Sit Up 70s Long Cycle Left 70s Long Cycle Right 50s Russian Twist 30s Sprawl 30s Leap Frog 50s[++10s] Rest Impetus file is here Typical HR profile.. [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZjAzaTQtaEJsN2M&export=download” title=”20150613-SaturdayMix.jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”95%” extra=”image” style=”embed”]

20150612 FFM (5×5) Other vs. Long Cycle

/ MMA/KB workout/ 0 comments

In the recent Fry-Day tradition…5 rounds of 5 minutes each, with 1 minute rest between sets (to mimic a 5 round MMA title fight) Other: Walking Bridge, Get Up Situps (Overhead), KB shrimp, Wheel of Joy, Ninja Pushups, Heli-Bells You get to choose which one you use as other…BUT…you can only use it once. On subsequent rounds, you have to choose a different one – so select wisely. The timer tells you when you’re halfway so that (if necessary) you can swap sides (eg. Get up Situps) The sequence… 1) Other 3m 57s vs. Long Cycle2 1m 03s (7x