Workout of the Day - What's your focus?

Some days are for physically demanding workouts and some days are for technique, and some days are for both, depending on how you feel or what your goals are. Just don't give up technique for a hard workout.

When it comes to having a physically demanding workout, it does not mean sacrificing technique. Focus on technique every time you do Kettlebell workouts and not only will you get better but you'll be able to get more out of the workout. Train your mind to be disciplined enough to maintain good technique when your body is feeling the fatigue set in. If you deliberately practice improving technique through hours and hours of repitition and correction, then that is what your body and mind will revert to in a fatigued state. Don't be afraid to practice basic technique on a daily basis because your 'beyond that', or you think you don't need it.  Just enjoy the whole process.  I did it through 25 years of wrestling and it makes a difference.  The fundamental technique I practiced in my first year of wrestling was still part of my practice in my last year of wrestling. You need the fundamentals to excel and reach a higher skill level of technique or competition, or just plain progression/improvement.

Technique, Technique, Technique. Make progress everyday either by improving something within yourself or by making a positive impact on someone else.  I make an effort to improve myself with more knowledge and skills, getting a challenging kettlebell workout, and helping someone else learn, improve or just feel better.

Inspire others and don't be afraid to Be inspired by others.

Our Thursday workout consisted of a nice open warm up for about 10 minutes, then:

One arm Swings
One arm Jerks
One arm Snatches

Overhead Squats - one arm
Windmills

Dble KB Clean and Jerk
Dble KB Squats

Pistols

Cool down by chillin at the beach with some KB freestlyin'

The Tuesday Crew - Workout of the Day

I think we had a good workout today with Roger, Mike O, and Stevie D from TVS in Irvine. Sorry no pics but next time for sure. We didn't want to embarrass Stevie D on his first day with The Tuesday Crew.

It's great getting more adventure seekers involved and sharing Kettlebell knowledge and training. Plus we just got our 16kg pro grade KBs so that makes more to look forward to in today's workout. It also feels more rewarding having the feeling that we got better today than just the fact that we got a good workout. That part is easy to do. Sometimes when you focus on learning and improving your technique you don't even realize you got a great workout too. 

We worked on Pistol Squats and Snatch technique today.  Stevie D ended up busting out a few pistols of his own, and I did my first left leg set of pistols...with the new 16kg. Mike O and Royger are kickin butt on technique, and feeling some new KB strength.

We started with a warm up with some joint mobility, round the world to fig 8 and halo. 

• Two arm KB Swings
• Swing catch Squat

• Walking Lunges
• One arm Jerk (OAJ)
• Alternate Swings
• Squat jumps

• Renegade row with push up

• Pistol squat practice

• Snatches 

Its always good to have some Snatches in the workout.

Tuesday Workout of the Day

Its amazing when you're out of town for a few days and you just feel the need for a workout. Too bad we can't have a KB at the hotel when we travel because walking into to some of the workout rooms at hotels can be straight depressing.  Needless to say, no workout from Wed to Sun.

I have decided to keep early week days the time for heavier more demanding Kettlebell workouts so on Sunday we did double KB Clean & Jerk for buddy build up sets (1-2-3-4-5 for 3 sets) but started with one arm Snatches - 5 sets,20 sec intervals. Finished with double KB squats and swings, with some juggling at the end.

The Tuesday Crew

Tuesday workout was at TVS with the Tuesday Crew; Roger, Mike O., and Mike H. again. Let's kick legs into gear for these guys and get the heart rate up.

Warm up Fig 8 holds, burpee with knee tuck jump, overhead carries with one arm swings

Sumo squats
Two arm swings

Walking lunge
Squat to press
One arm swings
Walking lunges

High pull, Snatch, Overhead squat

Plyo push ups
Two arm swings

Get ups
Russian twists

Good job guys!

Doheny B.Y.O.K.B. - Kettlebell Beach Workout of the Day

Today was our first Saturday group KB session at Doheny State Beach.  Although we had a somewhat misty overcast morning, being at the beach for a Kettlebell workout makes it all better.  A first KB workout for most of our crew today but it was a fun experience and good workout for all. It was great to have everyone there.

(Mike, Natalie, Steve, Mo, Jessica)

SWINGIN' IT AT DOHO!

Mo and his boys followed it up with a longboard surf session.  We"ll make sure to bring our boards next time.

Workout of the Day

Warm up, Halo, Fig 8, 360 around the world, 180 twists, single stiff leg deads...

Focus on Swing technique and Rack position, and a little Snatch technique.

Swing catch Squat

Two arm swings

Tabata:

One arm KB Push Press

Overhead carry

One arm Swings

Step ups (each side)

Alternate Swings

Renegade Crawl

KB Push ups

High Pull, Snatch

Juggling and open technique

     

Monday, Monday - Workout of the Day

Unfortunately, it's been almost a week since my last kettlebell workout. I worked out last Tuesday with Roger after work, then went to work in Reno until Saturday.  Kind of lazy on Sunday and surfed in the afternoon but needed KBs today. The focus was on legs, but always incorporate swings and a few sets of snatches.

Warm up and joint mobility

Squat to Push Press

Swings – Alternating

Pistol Squat

2 arm swings with some juggling

Single arm row

Push ups

Lunge

KB high pull

One arm KB Snatch

Dble KB high pull

Dble KB rack squat

Overhead Squat

Swings and KB Juggling