Return of The Kettlebell-Training Log-08/31/09 “Light Day”

So here it is, Monday already, and my shoulders are still a bit sore from yesterday’s long cycle practice. Normally I would take a day to rest before practicing again, but I need to get my three workouts in this week before the Holiday weekend.

So here it is, down and dirty, Viking push presses and front raise snatches.

Warm-up with jumping rope, 200 reps. 3 circuits of squats, halos and pumps.

Double 16 kilo Viking push presses. First snatch the kettlebells, then push presses. 5 ladders of 2,4,6,8,10 reps with 20 seconds rest between rungs, 1 minute rest between ladders.

Once done, I rested for 2 minutes and then did 2 sets of 20 reps of front raise snatches, with 1 minute of rest between sets (1 set equaling right and left sides).  Again, the 16 kilo kettlebell used for these.

I’ve decided to make this my last block before the HKC certification on the 25th of this month. This will give me 2 blocks each of grinds and explosives.  I’ll have a review of Return of The Kettlebell once I’m done.

So after this week, I’m going to be concentrating on swings, get-ups, goblet squats and pull-ups in order to be properly prepped for the cert instruction. I’ll probably be using some from of the program minimum and use a medium intensity to keep from overtraining.

I want no injuries to keep me from completing this cert!

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2 Responses to Return of The Kettlebell-Training Log-08/31/09 “Light Day”

  1. Maybe you can help me understand the program outlined in the book?
    On your grind days (regardless of light, med, heavy) are you snatching, pressing, and squating in this way:
    Snatch – Press 1 time – Squat 5X
    Snatch – Press 2X – Squat 5X

    And so on? So if you were doing the full (1,2,3,4,5)x5 you would squat 725x?

    I just started this week and I’m unclear.

  2. JBlue, you only squat 5X at the top rung of each ladder. So if you’re starting with 3 ladders of 1,2,3 reps, your squats would look like this:
    Snatch, then press 1 time
    Snatch, then press 2 times
    Snatch, then press 3 times-lower to the rack and squat 5 times
    rest and repeat for desired number of ladders.

    If you did all 5 ladders, you’d only squat 25 times. It’s a fun program. I’m just finishing my eighth week.


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