Thursday, April 30, 2009

Thursday Workout

Joint Mobility
Down Dogs and Cobras
10 reps of alternate press 35lb KB doubles
10 reps of alternate press 53lb KB doubles
24 sets of 7 snatches 35lb (vo2 format)
Eating good this week. The worst cheat I've had is the handful here and there of semi sweet chocolate chips somebody left in the fridge. Mix with a handful of granola, mmmmm. No fried food. No bread. No carbonated drinks. Ate a few cheezits with some low fat peanut butter but just because there was nothing else around for lunch. No fast food.

Wednesday, April 29, 2009

Clean and Press

1st ladder 5 rungs 53lb
2nd ladder 5 rungs 70lb
3rd ladder 5 rungs 35lb
4th ladder 5 rungs 53lb
5th ladder 5 rungs double 35lb
10 2 hand swings 88lb
last night I ran about a mile barefoot (vibrams) then
played around with the 88lb 'bulldog'.
then did some floor sweeps and windmills.
bottoms up with 44lb.

Tuesday, April 28, 2009

Monday, Tuesday and a PHd......

Monday Workout:
Joint mobility
Cobra and Down Dogs
Deadlift 4x5
Squat 4x5
Clean and Press 4x5
Windmill 4x5
Snatches 4x10
setsxreps (per arm on single arm stuff) all with 53lb KB
Eating lunch now but about to just do a bunch of swings.
PHd = Pie Hole diary
(stolen from Brad Nelson's
What you put in your Pie Hole consistently (that means every day for atleast 6 out of 7 days for a period of a few months minimum but preferably the rest of your life) amounts to about 80% of what your body looks like. Yes, you are what you eat. Mom was right. The fastest way to lose weight or get leaner and feel better is to correct what you eat (or don't eat). You can do all the kettlebells, running, weight lifting, hamster treadmill elyptical, pilates, yoga, boot camp, etc, etc, etc, you want to do but as you get older "you can't outrun a doughnut" (Dave Whitley).
Fix your nutrition. Eat things that are 'good calories' not bad calories. Take good quality supplements to fill in the gaps. Commit to 3 months. Quit planning it, talking about it and thinking about it and do it. The best place to start is with your Pie Hole diary.
Pie Hole diary: very complicated process.
1. acquire pen and paper, blogspot, email, etc.
2. write down everything (call or email me and I'll define everything) you eat or drink.
3. at the end of the day/week/month compare notes with your accountability partner.
4. accountability partner - Friend, spouse, trainer, blogger from across the country, etc that will call you out and tell you to quit cheating if you every want to get fit.
5. consult someone about changes you can make to reach your goal.

Forget working out for the 1st week or so. Concentrate on your Pie Hole diary. Get it right, then add some exercise.

Good luck! Call me or email if I can help. I will hold you accountable.
Lunch Workout
10 sets of 20 swings with the 53lb kb
5 sets of 20 pushups

Saturday, April 25, 2009

Hey Ya'll, Try This......

Start with one handed swings and don't stop until you get back to the swing on the opposite hand.
Left Side:
5 swings
5 clean and press
5 1 leg deadlift
5 maxercist rows
5 snatches
2 Turkish get up (actually 1.5 since you start at the top of the snatch)
5 floor press
5 get up sit up (bring the bell to the middle or firing range position above your face)
20 floor sweeps (move bell to right hand)
Right Side:
5 get up sit up
5 floor press
2 Turkish get up (stop at the top and drop/hike/snatch)
5 snatches
5 maxercist rows
5 1leg deadlift
5 clean and press
5 swings
Rinse and repeat 3 or 4 times.
End with 100 swings if you like!
You can reverse it if you want and go back down the right and finish with left.
**Maxercist row: Stand on one leg while holding KB in the same side hand. Drop down like a 1 leg Deadlift but stop at the bottom and 'row' the KB on the same plane as your upper leg.

Friday, April 24, 2009


Tuesday: rest
Wednesday: Ran 2.8 miles in my new Vibram barefoot shoes. I nursed my calves the rest of the day but it wasn't too bad. Did some circuit work.
Thursday Night: 4 rounds of the following circuit with the 53lb KB:

Turkish Getup x2
Deadlift x5
Bent Press x5
Fig 8 to Hold x5
Crush Curl x5
Russian Twist x5
1 Arm Swing x10
Friday Morning: Ran 3.1 and my lower legs were about to explode so I walked the last mile. I have really lit up my calves/shin/ankle muscles with this mid/front strike running.

I like the concept of the Viking Warrior Conditioning but I tried to jump in too fast going 3 times per week and adding the fast hike at the same time. Since I run a couple days a week and like the tension/grind exercises for strength, I have found that 1 or 2 times per week suits me better on the Snatch V02. I have plenty of endurance but my left lower back doesn't like the snatches if I only take one day off in between.

Monday, April 20, 2009

V02 and a Facelift

Did 24 sets of snatches before my back was killing me. I'm switching to 2 times per week with a tension/grind day in between.

I repainted one of the kettlebells I got second hand last week. It looked like a marble so I taped it off and hit it with rustoleum. It will probably look like crap after a few sessions and I'll sand the handle back down but at least it will be black now.

Sunday, April 19, 2009

Saturday Viking Conditioning

40 sets of 7 snatches 35lb.
Em did 40x7 20lbs,didn't break a sweat.
Also did some various practice.

Friday, April 17, 2009

This Week

I've been traveling this week.
V02 Snatches
Vo2 Snatches
Pistol Practice
Ran 2.8 miles
3x5 Clean and Press Ladders 53lb KB
Swing ladders 10 reps of each: 35, 44, 53, 70, rest, 70, 53, 44, 35, rest, 70, 53, 44, 35.
V02 Snatches
Picked up some used KBs on my trip.
Went to get my Vibrams 5 Finger shoes today and they didn't have the KSO in my size
so I won't have them until Monday or Tuesday.
Trying to eat good. No soft drinks in forever. Very little bread if you don't count mine and Jayson's Thursday ritual for Pizza at New Yorker Deli.

Sunday, April 12, 2009

Running Barefoot?

Went through joint mbility, stretches and a couple of complexes in the morning yesterday.
I've been kicking around changing my running style to something more natural. I would eventually like to run in Vibrams 5 Fingers. I would try to go barefoot if not for all the stupid drunks that throw beer bottles everywhere. Oops, was that a rant? Anyway I ran 2.2 miles last night in my retro Asics that are pretty much flat with no padding. I concentrated on not striking my heel. This is apparently easier on the knees, hips and ankles since you absorb more impact without the jarring of the heel. I stretched out good before and after but still have soreness in places I've never felt before. The front side of my ankle and leg below the shin are on fire today. Not shin splints, rather the muscle and tendons are woken up. Mission accomplished. Now I want to work up to 5k and some more speed. I went pretty slow last night doing 2.2 in 20 minutes. 1st half was 11 minutes and when I turned around to come back I picked up the pace and did the return in 9 minutes.
I've been completing a Toxin Cleanse for the last 10 days. Kind of like an oil change for the body. Just like hitting the reset button.
V02 tomorrow.

Friday, April 10, 2009


Joint Mbility
Arm Bars 5 each side 35lb
Slow Military Press concentrating on the lat 2x5 each side 53lb
Windmill 3x5 53lb
Deadlift 2x5 88lb
Swings 8x10 alternating 88lb and 53lb.
Floor Sweeps

Wednesday, April 8, 2009

VWC Day 3

Joint Mobility
Pistol Practice
36 sets of 15:15 35lb kb

Monday, April 6, 2009

Jayson's Feat of Strength

Day 2 VC

5 min of getups
1/2/3/4/5 progressive pullup sets
15:15: 36 sets of 7 35lb snatches

Sunday, April 5, 2009

Viking Conditioning

Got Kenneth Jay's new book and read it yesterday.
I went through the V02 Snatch Test and then did 30 sets of 7 reps.
I plan to follow the plan in the book for a while. This is 15:15 snatch protocol until
reaching 80 sets of 8. I'll be doing presses, pistols and get ups on the same days and then
running a couple on the off days. Workouts will be 3x per week with 2 off days and 2 running days.
I got the Bulldog on Thursday. I can press it left andright. I also did a pistol on the right side last night with no flaws.
Had awesome KB sessions with a couple of new friends that have been doing KBs for a while. Always fun to help someone have an ah-ha moment.

Thursday, April 2, 2009

Serious Diet Plan

You want to look like one of those ripped up physical fitness model?
Here's the diet from a 40 y/o female that competes on stage:
7:00 A.M.
Protein Drink
Natural Almond Butter
8:30 A.M.
Raw Veggies
9:30 A.M.
Egg Whites
Whole Egg
11:30 A.M.
Sweet Potato Mixed With:
Protein Powder
Sunflower Seeds
1:00 P.M.
Grilled Chicken Spinach Salad
3:00 P.M.
Raw Veggies
5:00 P.M.
Protein Drink
Natural Cashew Butter
7:30 P.M.

Overspeed Snatches

Started the 15:15 using the 35lb but really emphasizing the
overspeed. I made it to 31 sets of 7 and my back was feeling it. I have to
perfect the form on this. Probably wait on the new K. Jay book
so I don't have to fix a bad habit.
This adds a whole new element to the snatches.
Ate bad yesterday. Burger and Fries. Yuck. Vegged on the couch last night.
Back on track today. I have a sample diet for a female body builder that I will post later.

Wednesday, April 1, 2009

Tuesday and Today

Tue: Bent press to Windmill, Floor Sweeps, Squats.
Medium Clean and press + Swings.
I've gone back to the 53lb KB for my c&p so I can really concentrate on form. I'm also working on my flexibility. My butt starts to tuck under way too early on the squat.
KB is so much more about mastering a few exercises and practicing them to perfection than hitting a number of reps. I read an awesome quote from the Dragon Door forum yesterday:
"Most people are too lazy to sharpen the axe before they start chopping wood."