Day 29: Clean-ing Up My Routine

Over the past month or so, I've been getting used to a lot of kettlebell cleans for high volume reps, in sets of 20 to 40 reps, sometimes more.  I bought a set of KettleShields, which are a set of wristbands with a hard shield inside of them for some protection of your forearms when you do kettlebell workouts. 

I can tell you that the KettleShields make a difference when doing high rep workouts. such as 10 at a time per side.  It saves on the slight beating your forearms can take and also gives you a little cushion there to absorb some shock.

A common work/rest pattern I'll use with 1 arm cleans is 10 per side, for 40 reps total, which takes me about 1:40 in time to do.  I'll rest 1:20, almost a 1:1 work/rest pattern, and basically do a set of 40 every 3 minutes.  This keeps a workout on time and simulates interval workouts of longer duration, such as a track interval routine.  1:40 may take you enough time to get 400m completed on a track in a hard effort for a lot of people.  Resting 1:20 gives you some time to recover, then hit another one again.  Since I don't have a track nearby during the winter, this is as close as I can get to creating a similar level of effort over that time.

Today's workout was doing 40 every 3 minutes, 10 per side x 2, up to 18 minutes.  That gave me 240 reps total, so I finished it off when 18 minutes hit, and did 5 per side for up to 60 reps, accumulating 300 total reps in the workout for the day in about 20:30 of total time.

As January ends and February begins, I am planning to do more heavy kettlebell cleans with my 53# bell and perhaps build up to some longer interval workouts. If weather gets nicer out, I also plan to do some more outdoor running. 

I'm also trying to start a track club at the college I work at, and if we get enough students out for it, I may do some sprint training with them for something different to add to the mix.

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Coach Rick Karboviak
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