Snatch-tastic Saturday

Today's training session was as follows:-

Warm Up
Kettlebell Turkish Get Up
10kg, 12kg, 16kg, 20kg, 24kg, 28kg * 1 rep each arm
32kg * 1 rep each arm * 5 sets

Kettlebell Snatch Volume
20kg Kettlebell
10 reps each arm/rest 60 seconds * 10 rounds

This worked out as 1 minute work snatching (10 reps each arm) with 60 seconds recovery.

Kettlebell Strength Snatch
24kg * 10 reps each arm * 2 sets
Had intended to do more but tore a callus on the second set of snatches so aborted.

Kettlebell Single Arm Swing
20kg * 80 reps (40 each arm)
Left it there as hand too sore to continue.

Nice little session tonight, will snatch again in a few days once the pulled callus has healed.

Raw Fennel Fragrant Salad

I knocked up a lovely little fragrant salad to accompany some fantastic locally produced beef sausages earlier. Here's the recipe:

1 fennel bulb, raw, thinly sliced
Handful of spinach leaves, roughly chopped
1/6 head raw red cabbage, thinly sliced.
1 raw carrot, thinly sliced lengthwise.
1 large red chilli, seeds removed, thinly sliced.
1 large glug olive oil
Pinch Himalayan rock salt
Juice of half a lemon

Mix all ingredients together and allow the flavours to infuse for 20 mins.

Serve and enjoy.

Delicious Purple Raw Salad

Last night I put together a very tasty Purple Raw Salad that I wanted to share with you:-

Ingredients:-

1/2 Head of Purple Cabbage, chopped.
1 raw fresh Beetroot, diced.
1 raw Carrot, sliced thinly
1 handful of Sugar Snap Peas, chopped into small cubes
1 handful of chopped Pecan nuts
1 handful of thinly chopped Dates
2 tbsp of good Extra Virgin Olive Oil
2 Tsp Smoked Paprika
1 Tsp Onion Powder
1 good pinch Himalayan Salt
1 good pinch Black Pepper

Combine all of the ingredients into a large bowl and mix well. Serve with an Organic piece of meat or fish for a filling lunch or dinner with a paleo twist.

This will make approximately 4 to 5 good portions of salad.

It can be eaten immeditately but nicer if left in the fridge over night as the veggies soften slightly and become more sticky with the dates, olive oil and spices combining together.

A little Bulgarian Bag session

This morning I got up early to squeeze in a quick KB conditioning session with the focus on squats, cleans and jerks.

I planned to hit a second workout later in the day with the awesome Bulgarian Bag - an outstanding tool for high speed met con workouts!

Here's how it went: (17kg bag)

Round 1
Bag Shoulder Press 30sec
Lateral hop over bag 30sec
Power Snatch 30sec
Rest 30sec x 3 rounds

Round 2
Bag Squat 30sec
Bag Alt Rev Lunge 30sec
High Speed Row 30sec
Rest 30 sec x 3 rounds

Round 3
10 spins each way
10 push ups on bag
5 spins each way
10 push ups on bag
10 x 24" box jumps
Rest 90 sec
4 rounds

Finished with 16kg kb 20/10s work/rest x 8 rounds

All done is less than 40 mins inc warm up.

Metabolism suitably primed!

A little FYF workout in the park - Met Con Special

Had a superb conditioning workout down in a local park a short while ago.

Sun setting, warm heat, green trees, not too many people about - ideal conditions and always amazes me that people would rather go to a sweaty boring gym than get out doors in the fresh air and work out creatively.

Here's what went down:-

Met Con Hell
40kg Beast bag bear crawl drag 60 seconds
30 seconds switch over
15m battling rope slams 60 seconds
30 seconds switch over
Repeat for 3 rounds apiece.

Rest 2 minutes

Repeat for another 3 rounds of super sets this time with 45 seconds each on the weighted bear crawl/rope slam with 30 sec change over between each.

Rest 3 minutes

Double Kettlebell Complex
Clean x 1
Squat x 1
Military Press x 1
Reverse lunge each leg x 1/1
Push Press x 1
Complete 3 times through without rest.
Rest 60 seconds
Repeat for 3 sets of 3 complexes in total.

Rest for 2 minutes

Repeat again with 3 complexes through for 2 rounds
Rest 2 minutes
Repeat again with one round more of 3 times through the complex.

Finisher:-
17kg Bulgarian Bag Spins 10 reps each way
Partner 40kg sandbag shouldering (4-5 reps each time)
Swap over.
Rest 45 seconds
Complete 4 rounds.

When it was all said and done this took 60 minutes and was a brutal session. Round 1 was a total ass kicker, top end cardio stimulus.

Round 2 more strength based.

Round 3 strength/power to sap any remaining juice!

Loved it!

Today's kettlebell workout

After running two back to back days of 12 miles apiece I felt the legs could do with a day off running.

Instead I opted for a short kettlebell session which went as follows:-

24kg Kb swing x 20 reps
24kg kb dead, clean, catch, squat, press complex x 5 reps
Every 90 seconds for 5 rounds

Rest 3 min

Double 16kg kb racked step ups onto 18" box
10 reps each leg (60 sec total)
Rest 60 sec
X 3 sets

Rest 3 minutes

16kg kb snatch
1 rep every 10 sec for 60 sec
Keep bell locked in between reps over head
Then 30 sec burn set (10 reps)
Switch arms
Complete 3 rounds (9 minutes) non stop

Rest 2 minutes.

16kg Alt Renegade Row x 10
16kg x 2 double clean x 10
Rest 30sec
5 rounds.

Job done. Each round was tough in its own right. The step ups were the most intense. Great for unilateral leg strength, ideal for runners and cyclists!

Kettlebell Training for Metabolic Conditioning

Kettlebell Training: - Exercises performed using one or two kettlebells. Exercises are dynamic and explosive and encourage the body to work as a synergistic unit.

Metabolic Conditioning: - Exercise performed with sufficient intensity so as to illicit a combination of increased nutrient repartitioning away from fat storage and towards fuelling and repair while significantly increasing metabolic rate so that more calories are burned at rest in the hours post workout.

I am a huge advocate of Kettlebell training for metabolic conditioning for those looking to lose body fat rapidly!

In recent years research has revealed that the old way of slow steady cardiovascular training performed for long durations in the “Fat Burning Zone” is far from efficient and can actually hold your fat loss endeavours back!

No, when it comes to fat loss, slow and steady is OUT, hard and fast is IN! (Especially if you have a hectic lifestyle and time is of the essence – ermm, that’s all of us then!)

Metabolic conditioning has several key elements that make it such a great technique for effective fat loss:-

• Workouts can be done in as little as 20 minutes
• Metabolic rate can be stimulated above baseline for many hours post workout
• The intensity of the training assists with muscle retention – crucial for fat loss
• Muscular endurance, strength and power can all be improved synergistically
• Workouts can drive hormone balance into a better fat burning environment
• Workouts can be done at home thus negating the time needed to go to the gym
• Workout time should be no longer than 60 minutes MAXIMUM

In terms of the nature of kettlebell training sessions aimed at metabolic conditioning think about what you are trying to achieve. That is, sufficient physiological load that will stimulate metabolic rate above baseline for HOURS after the session has finished.

I need to be clear here. 

A few easy sets of swings just aren’t going to cut it!

Kettlebell training for metabolic conditioning is HARD. It WILL test you. If you want to train quickly and be done in 30 minutes it comes with a price. MORE INTENSITY, MORE DISCOMFORT.  

As Buddhists say, "Everything passes" and this will too. Remember that when you feel ready to quit and then continue to work.

 

Sessions MUST work the body as a unit, stimulating as many muscle groups as possible to maximise calorie burn during and after the session. I must reiterate: - the shorter the session, the HARDER you must work.

If you only have 1 kettlebell look to perform swings, snatches, squats, jerks, lunges, more swings, more snatches and more squats. Maybe throw in some burpees for good measure!

Work periods should be between 20 to 60 seconds per exercise aiming to complete 4 to 6 minutes of continuous work before taking a rest. If after 4 to 6 minutes of work you are not breathing hard then frankly you aren’t working hard enough!

Creating an oxygen debt (exercise intensity outstripped the bodies ability to supply oxygen causing lactate build up and high breathing rates) is key to metabolic conditioning training.

If one kettlebell can be good for metabolic conditioning then two must be better right?

RIGHT and Hell Yeah!

In my view, when it comes to increasing metabolic rate using kettlebells THE most effective way to train is using two bells NOT one!

The increased load on the body is a significant player in establishing an oxygen debt – FAST. In addition a huge amount of muscle mass can be utilised meaning greater physical stimulation, increased power, strength and cardiovascular demand.

The result is the PERFECT environment for retaining muscle mass while incinerating body fat!

Exercises to include are Double Swings, Double Squats, Double Cleans, Double Presses, Double Jerks, Double Snatches, Double Rows, Double Deadlifts and Double Lunges.

One of my own favourite Kettlebell Met Cons is:-

Double Kettlebell Swing 10-15 reps

Double Kettlebell Squat 10-15 reps

Double Kettlebell Clean and Press 10 – 15 reps

Double Kettlebell Swing Outside of Knees 10 – 15 reps

Double Kettlebell Row 10 – 15 reps

Double Kettlebell Jerks or Push Press 10 – 15 reps
Double Kettlebell Swings 10 - 15 reps

After such a brutal onslaught rest for 90 seconds to 3 minutes and complete 2 to 5 rounds.

Before starting any workouts a thorough warm up should be completed focussing on mobility drills and body weight exercises designed to increase body temperature, circulation and range of motion while mentally preparing you for the task ahead – and you WILL need to mentally prepare for the task ahead.

Prior to engaging in any program of physical exercise you should consult your Doctor or GP first and obtain clearance before proceeding.