Kettlebell (2) Conditioning

I will give myself a neutral on this one but on the plus side of neutral. There is a lot of good to talk about today. I did five rounds when I almost quit at four. I maxed out on my squat and press at the end of round four and was thinking that since this is a taper week that I should pack it in and not push. Not only did I not pack it in, but I also stepped it up in weight for three of the five exercises in the fifth circuit. My notes from last time told me to start at 16kg instead of 12 but I started at 12 and instead of plateauing like last time I continued to increase weight hitting new highs in later circuits. I like that approach since it takes me a little bit to get my engine started so trying to kill myself on the first circuit is not a good strategy.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Judo Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

• Kettlebell Windmills (http://youtu.be/yKik0YFE370) x 10 each side
• High Pulls (http://youtu.be/MyxVI-s-738) x 10 each arm
• Single Leg Deadlifts (http://youtu.be/bKJtlk71fqc) x 10 each side
• Side Lunge (http://youtu.be/VZulkvR1EeY) x 10 each side
• Squat and Press (http://youtu.be/rk_X87zxkMo) x 10 each side
• 10 Burpees

Notes / Results:

• Time: 70 minutes
• Weight: 194

All weight in kg

• Windmills: 12, 16, 18, Grey, Grey **should have tried 24kg here
• High Pulls: 12, 16, 18, Grey, 24
• Single Leg Deadlift: 16, 18, 24, Green, Red (32kg)
• Side Lunge: 12, 16, 18, Grey, 24
• Squat & Press: 12, 16, 18, 5 Grey, 4 Grey

Got this workout from http://kettlebellsworkouts.com/ I pulled all of the videos from his YouTube Channel here: http://www.youtube.com/user/GBpersonaltraining

He has several different types of workouts on his site along with downloadable programs. Please visit his site. This is listed as his “Best Kettlebell Workouts” so I thought that would be fine for me but he has other ones including strength, beginner, etc. I have adjusted the number of reps and set to fit me but are using his exercises.

Last Leg Day Before Super Spartan

Neutral day. I liked that I focused on two of my four core exercises but due to this lingering cold I was not able to really knock out any numbers of significance. All in all I got my work in. This is my last strength day (upper or lower) before the Spartan Super next Saturday. I am feeling muscle soreness now but expect to be in top shape in a week and a half.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - Reps per set of 20 / 15 / 10 / 5 / 3

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 60 minutes
• Weight: 193

• Squats
• Previous High:3@165
• Sets: 20@85*, 15@105*, 10@125*, 5@155, 4@135 **need to get low on 155 and failed at 165
• Deadlift
• Previous High: 5@275
• Sets: 20@165*, 15@195*, 10@215*, 5@235*, 1@265
• Finisher: 30 Burpees

Upper Body - Not Pushing but Tapering

Today was a neutral. I hit a new record with my push press but didn’t do as well as I should have with the monkey bar routine and I did not get to bent over rows. Although I got a good night’s sleep last night I may be a little tired still and am battling a little cold. This is okay since I need to start tapering for the Super Spartan in one week and three days.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Squats w/12 kg bar (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Pushups (http://youtu.be/sqiV1mbqbtA)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 5 sets increasing in weight and decreasing in reps 20/15/10/5/3.

• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Pull Ups (P) / Dips (D) / Chin Ups © / Monkey Bars (M) / Toes-To-Bar Leg Ups (L) / Rope Pull Ups (R)

Notes / Results:

• Time: 60 minutes
• Weight: 195
• Press
• Previous High: 3@100 or 1@105
• Sets: 16@70, 15@70, 10@80, 5@90*, 3@100*
• Bench Press
• Previous high: 3@155
• Sets: 16@115, 12@120, 9@125, 4@135, 3@140*
• Pull Ups(P)/Dips(D)/Towel Hangs(T)/Monkey Bars(M)
• 3 rounds - AMAP all body weight
• Finisher: 30 Burpees

Sunday Hill Run with Weight Vest

I give today a neutral workout since the performance was not really there being that I was tired and recovering, but the mental aspect was. It would have been easy to back out of today and go to the beach with my family but I made sure that I got the run in since this is my last opportunity before the Spartan Super and Beast to train this way. Also, when I was aching, instead of turning back I made sure that I kept moving and walked when I couldn't run. 

All in all I was out there for 2:30. Not bad for a day when I probably should have been recovering.

I have two weeks until the Spartan Super which means that this week is my last full week, next weekend I will do the hill run without the vest (practice with the hydration pack), and then light workouts until Sept. 6th.

Kettlebell Conditioning

I am going to give myself a plus workout today because:

1 - Increased weight

2 - Decreased time

3 - Lost 3 pounds (this is actually a result from previous days’ work but it wraps up nicely into the narrative)

I feel stronger and my endurance/conditioning is up. I am not sure if this is due to the protein/creatine I have added to my diet or the results of the strength program or both. Any way, I am confident that I will be in top shape for the Beast in less than one month.

Also, I went with Kettlebell workout one instead of number four since the first three were from the kettlebell workouts website I found and numbers four and five were my own. I am thinning out the workout herd and simplifying so let me stick with the pro advice and not my own.

This Kettlebell workout came from http://kettlebellsworkouts.com/ I pulled all of the videos from this trainer’s YouTube Channel here: http://www.youtube.com/user/GBpersonaltraining

He has several different types of workouts on his site along with downloadable programs. Please visit his site. This is listed as his “Best Kettlebell Workouts” so I thought that would be fine for me but he has other ones including strength, beginner, etc. I have adjusted the number of reps and set to fit me but are using his exercises.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit ups
• 20 Judo Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Circuit with sets of 10. At the end of each circuit did 10 burpees.

• Turkish Get Ups (http://youtu.be/NeJLk-PsIsg)  x 5 each side
• One Arm Kettlebell Swings (http://youtu.be/zjnRj5SRNF0)  x 10 each side
• Reverse Lunges (http://youtu.be/y2jz7ot6r2I)  x 10 each
• High Pulls (http://youtu.be/MyxVI-s-738)  x 10 each
• Kettlebell Squats (http://youtu.be/MeIiIdhvXT4)  x 20
• 10 Burpees (my addition to the workout)

Notes / Results:

• Time: 70 minutes.
• Weight: 193 pounds

** All weight in KGs** - not sure how heavy the Grey or Green Kettlebells are but they are heavier than the 18 KG and Green is heavier than Grey

• Turkish Get Ups: Sets: 8, 10, 12, 12, 12
• 1 Arm Kettlebell Swings: 12, 16, 18, Grey, Green
• Reverse Lunges: 12, 16, 18, Grey, Grey
• High Pulls: 12, 16, 18, Grey, Grey*
• Squats: 12, 16, 18, Grey, Grey

Leg Day

Neutral day since I was not able to get to my squats. Other people in the racks. With little sleep I did know out a great deadlift day, a good dumbbell step up session and 30 burpees.

There is a new scale in the gym and I found that I gained two pounds and am up to 196. That is okay for a couple of reasons:

1 - I recently started adding a whey protein/creatine mix to my post workout smoothies. I have taken creatine in the past and usually gain some weight from it

2 - I am getting stronger as evidenced by results

3 - I clamped down on my diet and am eating the right things. Any weight gained is going to be good weight.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - Reps per set of 20 / 15 / 10 / 5 / 3

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• Time: 50 minutes
• Weight: 196

• Deadlift
• Previous High: 5@275
• Sets: 20@165*, 15@195*, 10@215*, 5@235*, 3@255*
• Step Ups
• Previous high: 3@60
• 45, 50, 55, 3@55/2@55, 3@55
• Finisher: 30 Burpees

Football Field Conditioning

Conditioning day and due to uncertain weather for the rest of the week I made sure to get a good football field version in. Later this week I will do a kettle bell conditioning session. This workout also more directly applies to running and that is something that I can’t neglect. I know that I also have to work on strength but that won’t do me any good if I run out of gas due to poor leg conditioning.

I give myself a plus for today’s workout since I did five rounds with the heaviest weight I have worked up to and then finished up with 30 burpees.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Workout Circuit all done while wearing 12 pound weight vest:

• Run around the track to make sure legs are warmed up
• 50 yard sprint with 40 pound speed sack
• 12 Sit Ups with 20 pound rip:60
• 12 Box jumps (onto bench on side of field)
• 12 Russian Twists with 20 pound rip:60
• Shuttle Runs: 10 yards & back, 20 yards & back, 10 yards & back
• 20 Straight leg deadlift to push press with 30 pound rip:60
• 50 yard lunges with 30 pound speed sack & 10 pound weight vest on my shoulders

Repeated Circuit 5 times

• 30 Burpee finisher
• Time: 90 minutes - including walk to and from car.