Bodyweight and Kettlebell Log

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ballast

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Just recently got back from spending several weeks in Arizona (which will become my new home after Thanksgiving) and decided to start a new log.The primary emphasis of my training will be with bodyweight exercises and various kettlebell drills, similar to what I was doing before, but I'm taking a break from running and boxing.

I don't have any definitive goals right now other than to have some fun with my training and I'll see where it goes.I'm interested in training for gymnastics and/or capoeira at some point in the near future, but again, just for personal satisfaction and enjoyment.

Nov. 7

Bodyweight circuit:
*Handstand push-ups (on paralettes) 3 reps
*Pistols 8 reps/leg
*Pull-ups (on rings) 8 reps

Took my time going through four circuits and then finished up with some static core work.

Nov. 9

Did four mini-sessions throughout the day, with about 2 1/2 hours between each session, all of which consisted of 1 ladder of 1,2,3,4,5 reps of handstand push-ups and 50 calf raises.

Nov. 11

My new 53ib kettlebell from Dragondoor arrived today and I'm naming it Ivan.Warmed up with 2 sets of 10 reps of single-arm swings with a 44ib kettlebell and then did 6 sets of 5 reps per arm with the 53ib.

Switched to alternating clean and presses and warmed up with 2 sets of 6 reps per arm with the 44, followed by 5 sets of 3 reps per arm with the 53.

Finished up with two core circuits.
 
Nov. 12

Quick session today.Alternated 5 sets of 3 reps of handstand push-ups on paralettes with 5 sets of 4 reps per leg of pistol squats holding a 25ib medicine ball for extra resistance.The usual core work closed out the session.
 
evolution-Yeah, I took a few weeks vacation in Phoenix.Got to climb some bad ass mountain trails and swim, which was great.Moving in two weeks to Chino Valley, a town about 90 minutes north of Phoenix, until I can secure residence in Phoenix with my wife.Everything looks good so far.Thanks for the interest.I appreciate it.



Matt
 
Excellent, Matt! My dad lives in Phoenix and I used to live there, well, I was in Chandler. I just attended my best friends wedding in Sedona and we made a trek up to Jerome the night before the wedding and before the bach party. I tell ya, Jerome is really really cool.
 
Let me know if you ever come to the Phoenix area and if we can coordinate some time, maybe we can get together and throw some sandbags arounds or something.

Matt
 
I've had a nasty chest cold for the past week, so I haven't been training much.

11/18

In the morning; 4 sets of 2 reps of handstand push-ups on the paralettes alternated with 4 sets of 4 reps per leg of pistols holding a 25ib medicine ball for extra resistance.Then 8 ascents of a 15' climbing rope with a quick break after every 2 ascents.

In the early afternoon; 10 sets of 5 reps each arm of swings with 53ib kettlebell, resting no more than a minute between sets.
 
ballast said:
Let me know if you ever come to the Phoenix area and if we can coordinate some time, maybe we can get together and throw some sandbags arounds or something.

Matt
Click to expand...

Yeah! I'd def. look forward to that. Hopefully I can catch some time in June.
 
11/18

Went to a local rock climbing gym and spent two tough hours bouldering.Got a great workout and am now hooked.I would actually like to enter a bouldering competition in the near future and will be looking for a gym when I move to Arizona next week.
 
11/21

In the am; 50 handstand push-ups in sets of 5's.
In the pm; single-arm kettlebell clean and push presses.10 sets of 3 reps each arm with the 53 followed by 5 sets of 6 reps each arm with the 44.Finished the pm session with core work and stretching.
 
Haven't updated my log lately as I just recently arrived in Chino Valley, AZ from Michigan.Still settling in here but I have managed to get a bit of training in.

11/29
60 handstand push-ups (in sets of 5's) spread throughout the day.

11/30
Kettlebell snatches.5 sets of 5 reps per arm with the 53ib bell and 3 sets of 10 reps per arm with the 44ib bell.Finished up with isometric core work.

Chino's elevation is at 5100 feet and it is killing my training.Hopefully get acclimated soon.
 
Matt,

You'd be a perfect candidate for some Highland Games training. You should find a local HG competitors that train in your area of AZ. One time and I was hooked...it seems like something you'd really enjoy also.

How's that weather change doing for ya?
 
Ev-After reading your training log, I must admit that I have become interested.I wasn't aware that there was so much throwing involved.And I believe that there is a big Highland Games competition every year in Mesa, AZ?I'm going to look into this.Thanks for the suggestion.

Re the weather, going from low teens and cloudy to mid 60's and sunny, you can't beat it;)Thanks.

Matt
 
I think I counted 5 they will have over the course of this year. The one in Mesa is every January I believe. Yup, tons of throwing and rotational ballistic stuff.

This site has all the info you need as well as a message board you can shoot questions to back and forth. I also googled Highland Games in Oklahoma and found the Oklahoma spot...so I'm sure they have one for AZ.

Good luck and good throwing!
 
12/1
Four mini-sessions spread throughout the day (about every three hours) of one-arm push-ups-1 set of 3 reps per arm-and pistol squats-1 set of 8 reps per leg.Kept the volume fairly low while I introduce the one-arm push-ups into my "grease the groove" schedule.Also, they were not full range but partials as I had my pushing hand on a raised platform and I will gradually decrease the height of the platform until I can do full range reps.

12/2
kettlebell power clean and push presses;5 sets of 5 reps per arm with the 53ib bell followed by 3 sets of 5 reps per arm with the 44ib bell.Kettlebell swings;5 sets of 8 reps per arm with the 53ib bell.Core work; side planks, superdogs, planks and supermans.

12/3
Off day.My wife brought Gladys, my 100ib sandbag, up from Phoenix so I can start working that into the kettlebell and bodyweight stuff, starting tomorrow hopefully.Also plan on doing the "Prisoner Workout" of descending rep burpees once I get acclimated to the elevation here.
 
12/4
Spread 4 tons of rock today via shoveling and wheelbarrowing, so I had to keep things short.8 sets of 5 reps per arm of kettlebell snatches with the 53ib bell.Finished with 300 feet of sandbag walking squats; with the bag on one shoulder, take 2 steps and do 2 squats.Continue for 150 feet, then switch to other shoulder for 150 feet.Tomorrow will definitely be a rest day.
 
12/6

3 mini-sessions spaced about three hours apart of handstand push-ups and pistol squats for 1 ladder of 1,2,3,4,5 reps each.

12/7

Kettlebell clean/push presses with 53ib bell; 8 sets of 5 reps per arm.Kettlebell swings with 53ib bell; 5 sets of 8 reps per arm.

Sandbag power clean and push/toss; 2 sets of 12 reps.

Planks and superman static holds; 3 sets each.
 
You should go to the hardware store and get a chain, a handle of some sort and a big bolt and nut. Then you can attach the chain (or rope) to the kbell and there'd be your weight for distance.

You'll find that with the velocity of it swinging will give you more distance on your throw. There's a huge difference between doing a cold throw or shot throw and swinging the sucker. The heaviest stone we actually throw out of our hand is either the open stone or the Braemar stone...both of which weigh no more than 28 pounds.

If you haven't checked it out yet...check out GET UP! It's a news letter from Dan John on his site He has a really kick ass workout that emphasizes the snatch, it is
1X20 snatch drops
1X50 snatches from the hang
1X20 snatches from the high hang while jumping under the bar
5X8 OH squats
He says you should be able to complete this in ~30 minutes.
 
Ev-Thanks for the suggestion re the chain.I had a nice thick length of 5/8in at home that would have been perfect but didn't bring it.I'll keep this in mind as I think some throws would spice up my training a bit.

Also, thanks for the Dan John link.I use to read Get-Up when it first came out but stopped for some reason.I'll go back and read the issues I missed.Thanks for the routine.Looks great.



Matt
 
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