Warmup and JM As fast as possible: 40 swings 40 squats 40 upright rows 4 turkish get ups per side 30 swings 30 squats 30 upright rows 3 turkish get ups per side 20 swings 20 squats 20 upright rows 2 turkish get ups per side 10 swings 10 squats 10 upright rows 1 turkish get ups per side Finish with 100 swings with as few rest as possible Advanced lifter do 50 one handed swings/high pulls or snatches per side!
Mehr...Nachdem sich einige Leute nun immer wieder beschwerten, daß ich hier zu oft nur in Englisch poste will ich in Zukunft so gut wie alles in beiden Sprachen anbieten. Pausen oder Ruhetage sind eine wichtige Sache. Ich muss mich immerwieder zusammenreißen diese selbst einzuhalten. Oftmals vergesse ich es, übertrainiere oder mach irgendwelchen Blödsinn an solchen Tagen. Schlechte Ernährung, nicht ausreichende Schlaf und solche Sachen gehören dazu. Auch den ganzen Tag auf dem Sofa rumfleezen ist keine gute Idee. Solche Fehler verlangsamen den Muskelaufbau, die Fettverbrennung oder was Du Dir sonst...
Mehr...Rest days are important. I really have to take care of my rest periods. Often I froget them, overtrain or do something silly on these days. Getting bad nutrition, not enough sleep or something like that. Also lying on the couch the whoile day is a bad idea for your rest day. All these things will slow down muscle gains, fat loss and anything else you might try to achieve with your training. What I can recommend for a rest day is: Get enough sleep Get enough water Take care of good nutrition Stretch & do some mobility work or yoga Have a walk Have a light jog Have a real light...
Mehr...Warmup and mobility work Stronglifts 5x5 barbell Squat Overhead Press Deadlift Additional strengthtraining 4x8-12 curl extensions gut work you choose! Conditioner 100 swings 100 snatches as fast as possible Stretching
Mehr...Warmup & Mobility 1. Strength Workout 5 x 5 BB Backsquat 3 x 8 Dbl Kettlebell Frontsquat 5 x 5 BB Overheadpress 3 x 8 Dbl Kettlebell Clean & Press 3 x 5 BB Deadlift 2. EMOTM for two 5 Minute Squences Seq 1: 20 Swings (every minute on the minute) KB Seq 2: 10 Highpulls per Side (every minute on the minute)
Mehr...Immer wieder gibt es Diskussionen, Artikel im Internet oder sogar in Heften oder Büchern zur Wahl der richtigen Kettlebell. Combetition, klassisch Gußeisen, Vinyl, Plastik mit Füllung? Brrrr, letztere ist definitiv nicht die richtige Wahl, sonder einfach nur ... Naja, wers mag! Die Competitionkugel Mein klarer Favorit, noch immer. Es gibt sicher ein paar Varianten was den Griff angeht, dennoch haben idese Teile immer nahezu die selben Proportionen. Ich muss mir also keine Gedanken darum machen zu welcher ich greife und ggf. meine Technik anpassen. Ich kann mich voll und ganz auf das Gewicht...
Mehr...Warmup & Mobility work 1. Barbell Strength: Backsquat 5 x 5 Benchpress 5 x 5 BB Row 5 x 5 Chinups 4 x 8 2. TGU & Windmill Practice each for ten minutes Switch sides 3. EMOTM for 10 minutes 5 Highpulls per side 5 goblet squats
Mehr...Warmup and mobility 1. Practice Clean & Rackposition 2. AMRAP (as many rounds as possible) 20 minutes 10 x goblet squats 5 x Clean & Press per side 5 x Goblet Lunges per side 5 x Rows per side 10 x Mountain Climbers w/o Kettlebells Stretch and relax
Mehr...It is friday and we will have a looong weekend to recover from the pain caused today... Warm Up, Stretches, Joint Mobility Strength: KB Dbl Front Squat 5x5 (at the last set do as many as possible) KB Dbl Military Press 5x5 (at the last set do as many as possible) Kb Dbl Row 5x5 (at the last set do as many as possible) Kb Dbl Deadlift (24,28 or 32 kg) 4 sets of 15 reps Kb Clean (24,28 or 32 kg) 4 sets of 15 reps 5-10 minutes recovery Finisher (for 10 minutes): 24, 28 or 32 kg Kettlebell Heavy Swings 17 reps each minute on the minute Cool Down, drink water, stretch, relax, Sauna...
Mehr...It's wednesday and we have a lot of work to do: Foam rolling, warm up and stretching... Practice: Windmills, seated dbl kb overhead press 10-15 minutes take 5 minutes rest Do each excercise for 8 sets 45 sec work / 15 sec rest followed by 1 minute recovery: KB Goblet Squat KB Upright Row KB Snatch (change side each time!) KB Floor Press Cool Down, Foam Rolling, Stretching
Mehr...© 2010 - 2013 Kettlebells Hamburg | Andreas "Andro" Jauss
