Training Log Archive: kettlebell03

Still a lot of snow on the ground. And cold too! Low 20s.

Core workout after run:
3x10-15 leg raises
- keep hands off butt

Warmup: Swings and 1-arm LCCJ w/ 16kg KB

24kg KB / 1-arm LCCJ / 22 min. / 8rpm
- 176 reps / 9328lbs.

16kg KB / Swings / 5 min. / 32 (avg.) rpm
- 160 reps / 5760

15lbs. CB / Mill x 20 l,r
20lbs. CB / Mill x 20 l,r x 2

Still running on snow-packed roads and 20 degree weather. Makes for a long run!

Core workout:

Situpsx25
Russain Twists W/12kg x 7 l,r

Situpsx10
RT W/12kg x 7 l,r

Situpsx14
RT W/12kg x 7 l,r

Leg raises 2x10

Mostly a couple of goof-off sets. I did 4 minutes of 1ALCCL at 9 rpm and a couple of sets of double jerks with the 24kg kbs.

The snow on the ground makes things a lot tougher. It is a struggle for me to keep up a 10 min. per mile pace.

First time running in my new Yaktrax Pro. These are really awesome for running in snowy/icy conditions. We got several inches over the weekend, and the roads around my neighborhood were packed pretty good with snow and ice. These gave me total confort and peace of mind as I traversed my route. Running in these conditions is much tougher on the feet and calves. These let you loosen up slightly so that you're not struggling to stabilize yourself as much.

Finished the workout with some core work:

1) Situp x10 superset w/ Kettlebell Oblique Twists x10
repeat 5 times
2) 3x10 leg raises

Branching out on my core work more.

Warmup: 16kg KB/ 1min. l,r Swings
16kg-24kg KB / 1-arm lccj / x5-10 l,r

Workout:

24kg KB / 1-arm LCCJ / 14 min. / 8rpm

24kg KB / 1-arm LCCJ / 7 min. / 8rpm x 2

- 28 minutes / 224 reps / 11872lbs.

16kg KB / Snattch / 4 min. / 15rpm
- 1-arm switch at 2 min.
- 60 reps / 2160lbs.

Maxercist Row - 24kg KB - 3x10

Swipe 15lbs CB x 25 each arm
20lbs. CB x 25 each arm x2
20lbs. CB x 10 each arm