John's Ramblings » Kettlebells http://www.calnan-web.com/weblog It's only pain, it won't hurt you. Just ride through it. Tue, 25 Jan 2011 02:52:18 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Look who’s swinging kettlebells http://www.calnan-web.com/weblog/2008/12/15/look-whos-swinging-kettlebells/ http://www.calnan-web.com/weblog/2008/12/15/look-whos-swinging-kettlebells/#comments Mon, 15 Dec 2008 18:29:42 +0000 John http://www.calnan-web.com/weblog/?p=521 Lance Armstrong swinging kettlebells

I have been dabbling with kettlebells since last spring, but lost momentum when I was spending more time in the saddle than swinging iron. I re-started KB’s as my off-season training routine last week. The appearance of this picture in the New York Daily News is an interesting coincidence.

]]> http://www.calnan-web.com/weblog/2008/12/15/look-whos-swinging-kettlebells/feed/ 3 RKC Program Minimum: Wk. 1, Day 1 http://www.calnan-web.com/weblog/2008/01/05/rkc-program-minimum-wk-1-day-1/ http://www.calnan-web.com/weblog/2008/01/05/rkc-program-minimum-wk-1-day-1/#comments Sat, 05 Jan 2008 15:32:53 +0000 John http://www.calnan-web.com/weblog/?p=516 The plan is to go through Pavel’s Enter the Kettlebell program, with the assistance of Anthony DiLuglio’s ETK workbook. Four weeks of the “Program Minimum”, then the 8 week “Right of Passage”. The rough plan is to do this program Monday, Tuesday, Thursday & Friday. Saturday will be for cycling and getting base miles, either indoor or out. Depending on the workout intensity on any given day, I hope to supplement with some cycling intervals, like perhaps some Tabata intervals. I also have the option to go to a group Kettlebell class once a week in order to have someone kick my ass in person, rather than through the pages of a book. That would also be my opportunity to work on form, and learning new exercises. Here we go:

Warmup:

Warmup Target # Cycles
wall squats 10 x 20 kg

4
Halos 10 x 12 kg
Pumps 10 x

Workout:

Workout Target Completed
Swings 20 kg 20 x 18 blank
Plyo Jumps – 1 step 1 min X X blank
Swings 20 kg 20 x 12 blank
Plank 1 min blank blank
Swings 20 kg 20 x blank blank
Jog 1 min blank blank
Swings 20 kg 20 x blank blank
Mountain Climbers 1 min blank blank

Recap: I felt pretty good tonight, although the body weight exercises (jumps, the yoga pumps, and planks) are kicking my ass (for obvious reasons, which is why I’m working out in the first place, right?). I made it through six cycles after the warmup in the allotted 12 minutes.

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