yadmit’s BodyBlog

KB Circuit

Okay.. here’s what I did to myself today..

Start: 11:12am
Finish: 12:06pm

Warm Up: BW Squats @ wall 20
Ballet Squats with Upright Row 20×35lbs
Halos 10×35/10×35
Around the Body 20×35/20×35
Total Time: 4:20

The following was all done with a 35lb KB for 30 seconds except for the Figure Eight’s, the Curls, the OH Extensions and the Arm Blasters. Those were for ten reps.

Round One

Front Squat
Figure Eight’s
Cleans (each hand)
Figure Eight’s
Reverse Crossover Lunges (curtsies - each side)
Figure Eight’s
One Arm Rows (each side)
Figure Eight’s
Squat Kicks (each side)
Figure Eight’s

Time: 15 minutes

Round Two

OH Lunges (each side)
Two Handed Curls
Press (each hand)
OH Extensions
Three-Way Pushes
Two Handed Curls
High Pulls (each hand)
OH Extensions
Single Leg DL (each leg)
Arm Blaster

Abs

Toss - bottom to top, each side for 30 seconds
Paddle - 30 seconds

Thoughts: I followed with seven minutes of stretching and some roller.

At the end of January I will be teaching a KB class… so I’m gearing up by doing some of the workouts myself… this may have been easier for me if I used the 25lb KBs, but what fun would that have been? I did put the bell down a few times, which made the rounds longer than they needed to be.

I am now heading into ‘09 with DOMS in my back and a slight pain in my low back/right side area… some stretching and roller is in my future!

t

Start:  12:34pm
Finish:  1:31pm

Warm Up:  Six minute KB warmup

The following was done with a 25 pound KB for thirty second shots for each movement.

Swings (L/R/H2H)
High Pulls (L/R)
Snatch (L/R)
Thrusters (L/R)
Deck Squats (these are kinda fun)
Twists (these are not kinda fun)
Plank 30 seconds
TGU (L/R)

I only did two rotations as I was completely exhausted and I was getting side cramps after the swings on the second go round.

So, I did this after the above:

OH KB Walks - two laps with each of the upstairs studio with a 25 pound KB
Windmills - 25 pound KB, two with each hand.

Thoughts:  I followed with 11:30 of stretching and foam roller. 

I cannot believe how hard this one is.  The first half is the toughest, if I can make it through the Thrusters, I’m good.

t

Start: 9:53am
Finish: 10:46am

Warm Up: 5:30 KB Warm up

I did the following four times with a 35lb bell.

Swings - 20
C&P (L) - 10
C&P (R) - 10
Snatch (L) - 10
Snatch (R) - 10
Skip Rope - 30 seconds

TGU (L) 25lbsx2
TGU (R) 25lbsx2

Thoughts: the first rope session was a write off… none of the skipping ropes were long enough… I had to go find one elsewhere…

I followed with 10:30 of stretching and foam roller.

I quit at four as my left elbow was starting to get a tad sore, plus, I was exhausted. I guess eight days off will do that to you!

t

Start: 7:22am
Finish: 8:21am

Warm Up: Five minute KB warm up

Did the following three times with a 25lb KB.

Swing (L/R/H2H)
High Pull (L/R)
Snatch (L/R)
Thruster (L/R)
Deck Squat (boy, these are fun - NOT)
Twist (boy, these are fun - NOT)
Plank
TGU Sit Up (L/R)

Thoughts: Eleven minutes of stretching. This is tougher than the other omlete. Halfway through I wanted to switch and I debated not doing a third circuit.

Ugh.

Start:  7:21am
Finish:  8:18am

Warm Up:  5:30 KB warm up

Swings:  20kgx20×3
C&P (L):  20kgx10×3
C&P (R):  20kgx10×3
Snatch (L):  20kgx10×3
Snatch (R):  20kgx10×3
Rope:  30 seconds by 3

TGU (L):  25lbx3
TGU (R):  25lbsx3

Thoughts:  Still putting the bell down with this weight, but my times are better now than they were last time I did this poundage.

I followed this with a couple of windmills and then some stretching and foam roller for about 11 minutes.

Maybe back to 35lbs on Friday.

Doctor tomorrow.

t

Start:  9:45am
Finish:  10:47am

Warm Up:  Seven minute KB warmup

Swings:  35lbsx20×5
C&P (L):  35lbsx10×5
C&P (R):  35lbsx10×5
Snatch (L):  35lbsx10×5
Snatch (R):  35lbsx10×5
Rope:  30 seconds x 5

TGU (L):  35lbsx2
TGU (R):  35lbsx2

Thoughts:  I did about 8:30 minutes of stretching afterward. Maybe time to move up to the 20KG?  Not sure… I am still taking a bit of time between movements, but NOT putting the KB down.

t

Start:  7:17am
Finish:  8:19am

Warm Up:  KB Warm Up - 5:30

Swings:  35lbsx20×5
C&P (L):  35lbsx10×5
C&P (R):  35lbsx10×5
Snatch (L):  35lbsx10×5
Snatch (R):  35lbsx10×5
Skip Rope:  30 seconds x 5

Thoughts:  I followed with 13 minutes of stretching.  Good today… felt as though I wanted to stop after the third round, but muddled through…

t

Start:  7:18am
Finish:  8:20am

Warm Up:  Five minute KB Warm Up

Swings:  35lbsx20×5
C&P (L):  35lbsx10×5
C&P (R):  35lbsx10×5
Snatch (L):  35lbsx10×5
Snatch (R):  35lbsx20×5
Skip Rope:  60sx2 (this is hard… dropped the last three rotations of it).

No TGUs today.

Thoughts:  Well.. well… well.. I added a fifth rotation and not ONCE did I put the bell down (except between circuits).  I had three minute rest periods. 

A couple more days of this with this weight and maybe back up to the 20kg bell.

I did 15 minutes of stretching after.

t

Start:  7:18am
Finish:  8:18am

Warm Up:  KB Warm up (six minutes)

Swings:  35lbsx20×4
C&P (L):  35lbsx10×4
C&P (R):  35lbsx10×4
Snatch (L):  35lbsx10×4
Snatch (R):  35lbsx10×4
Burpees:  5×4

TGU (L):  35lbsx3
TGU (R):  35lbsx3

Thoughts:  Weight this morning was 185.8.  Apparently it was a good weekend.

Followed with eleven minutes of stretching.  I dropped the weight five pounds and managed to do all four rotations without putting the bell down.  Plus, I added one more rotation.

t

Start: 7:11am
Finish:  8:19am

Warm Up:  Five minute KB warmup

Swings:  20kgx20×3
C&P (L): 20kgx10×3
C&P (R): 20kgx10×3
Snatch (L):  20kgx10×3
Snatch (R):  20kgx10×3
Burpees:  5×3

TGU (L):  20kgx3×2
TGU (R):  20kgx3×2

Thoughts:  still putting the kb down between movements.. gotta stop!

I followed with 15 minutes of stretching and foam roller.  I did some windmills, too.

t