Greetings,
Today's KB&C workout called for doing some Kettlebell Snatches. Snatches are a very technical, but full body, explosive lift with kettlebells. I've tried doing double snatches but feel that 1 Arm Snatches work best for me. The 1 Arm Snatch allows you to work one side, then the other side, and repeat it back and forth over time.
I started to get back into them last Saturday with a 10 minute routine using a 35#, and 5 minutes using a 40# KB. Today, it was just a 40# KB to use.
20/10 work/rest format, 5 reps per side
10 reps/minute total, 100 reps total.
The snatch style I sued was a "Snatch, lower, lower" type of pattern.
As I snatched it up, I then lowered it to my shoulder in the "rack" position, then lowered it from there into the bottom of a Swing position. As soon as it was lowered to the bottom position, I snatched it back up.
Doing it this way, I can get about 5 reps done in 18-19 seconds.
If I did it continuously, from the top of the snatch to the bottom of the swing position, I can get in more reps in 20 seconds, usually 7-8. I will save that style for later, while for now, I am getting used to snatches after a long break from doing them.
As for the coffee: my Organo Gold should be coming on Friday by UPS. For now, its still Folgers in the morning at home, and some Italian Dark Roast waiting for me at work.
-------------
Swing & Sip!
Coach Rick
For Awesome Coffee: http://rkarboviak.myorganogold.com
Kettlebell Guides & More: http://tinyurl.com/rkofp
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Thursday, January 8, 2015
Wednesday, January 7, 2015
1/7/15 KB&C Total Body Workout
Greetings,
Today was another Total Body day with the kettlebell. I used a 40# kettlebell for the following:
2 minutes of 1 Arm Swings
4 minutes of 1 Arm Clean & Presses
4 minutes of Ab Carver wheel rollouts
Repeat above cycle for a 20 minute workout
I once again followed Monday's workout pattern of 20s work, 10s rest on each set.
Overall counts:
100 swings
80 C&P's
80 Rollouts
Coffee today on tap is Folgers once again at home, some Eight O-Clock Dark Italian Roast for work.
My Organo Gold coffee is on its way to me, just got notification that its sent.
Check out the Black Coffee that I'm getting, right here:
http://rkarboviak.myorganogold.com
Swing and Sip!
Coach Rick
Today was another Total Body day with the kettlebell. I used a 40# kettlebell for the following:
2 minutes of 1 Arm Swings
4 minutes of 1 Arm Clean & Presses
4 minutes of Ab Carver wheel rollouts
Repeat above cycle for a 20 minute workout
I once again followed Monday's workout pattern of 20s work, 10s rest on each set.
Overall counts:
100 swings
80 C&P's
80 Rollouts
Coffee today on tap is Folgers once again at home, some Eight O-Clock Dark Italian Roast for work.
My Organo Gold coffee is on its way to me, just got notification that its sent.
Check out the Black Coffee that I'm getting, right here:
http://rkarboviak.myorganogold.com
Swing and Sip!
Coach Rick
Tuesday, January 6, 2015
1/6/15 KB&C
Greetings,
Today's KB&C was a good dose of Swings.
Swings are a solid, all-around go-to exercise for a change in cardio and a mix of strength/endurance. I've done 10,000 KB Swing Challenges and they've helped me greatly in keeping my body in great shape when running miles are lower in the winter.
Today's workout was with a 52# KB, doing 50 reps every 2 minutes, switching hands every 5 reps. Do the math, and its 400 swings in under 16 minutes.
50 reps would take about 1:20-25 to do. I did 50 reps every 2 minutes so I'd have about 35 seconds rest between sets.
Today's coffee: still some Folgers at home and another Eight O-Clock Italian Roast at work.
Curious about Swings programs? I have the 5,000 Swings Program for free up above in the links. I also have Just Swing It! on Kindle. http://tinyurl.com/rkofp
Swing and Sip!
Coach Rick
KB&C
http://rkarboviak.myorganogold.com
Today's KB&C was a good dose of Swings.
Swings are a solid, all-around go-to exercise for a change in cardio and a mix of strength/endurance. I've done 10,000 KB Swing Challenges and they've helped me greatly in keeping my body in great shape when running miles are lower in the winter.
Today's workout was with a 52# KB, doing 50 reps every 2 minutes, switching hands every 5 reps. Do the math, and its 400 swings in under 16 minutes.
50 reps would take about 1:20-25 to do. I did 50 reps every 2 minutes so I'd have about 35 seconds rest between sets.
Today's coffee: still some Folgers at home and another Eight O-Clock Italian Roast at work.
Curious about Swings programs? I have the 5,000 Swings Program for free up above in the links. I also have Just Swing It! on Kindle. http://tinyurl.com/rkofp
Swing and Sip!
Coach Rick
KB&C
http://rkarboviak.myorganogold.com
Monday, January 5, 2015
Monday's Daily KB&C
Greetings,
Here is today's KB&C routine
Total Body Workout
20/10 format, 40# KB used
2 Minutes: 1 Arm Swings
2 Minutes: 1 Arm Cleans
2 Minutes: 1 Arm Clean & Press
4 Minutes: Ab Carver wheel
Repeat above for a 20 minute circuit in total.
This workout was a good little 20 minute circuit of some kettlebell basics of swings, cleans, and clean & press combo's. Toss in the ab carver wheel for a 4 minute round of abs and it works you pretty well.
Today's coffee on tap:
Folgers at home, an Eight O'clock Dark Italian Roast in the Keurig at work.
Enjoy your day and make the most of it!
Coach Rick
http://rkarboviak.myorganogold.com
Here is today's KB&C routine
Total Body Workout
20/10 format, 40# KB used
2 Minutes: 1 Arm Swings
2 Minutes: 1 Arm Cleans
2 Minutes: 1 Arm Clean & Press
4 Minutes: Ab Carver wheel
Repeat above for a 20 minute circuit in total.
This workout was a good little 20 minute circuit of some kettlebell basics of swings, cleans, and clean & press combo's. Toss in the ab carver wheel for a 4 minute round of abs and it works you pretty well.
Today's coffee on tap:
Folgers at home, an Eight O'clock Dark Italian Roast in the Keurig at work.
Enjoy your day and make the most of it!
Coach Rick
http://rkarboviak.myorganogold.com
Sunday, January 4, 2015
Daily KB&C
Greetings,
Today's KB&C installment is a kettlebell workout of Swings.
I did a 400 Swings workout today with a 40# bell.
I did the 20/10 format of work/rest every 30 seconds.
I followed this cycle:
12 reps left, 12 reps right
13 reps left, 13 reps right
This is 50 reps in 2 minutes, 100 in 4 minutes, 400 in 16 minutes.
I'd hold the kettlebell in the rack position between reps, this momentary rest of 10s between sets still gets your body to work at stabilizing the load. Just switch hands after each set and clean up the KB to the rack position. Let it drop down and start your next set of swings.
For the coffee, still working on that good old Folgers for now. Ready for cup #2....
Swing & Sip!
Coach Rick
http://rkarboviak.myorganogold.com
Today's KB&C installment is a kettlebell workout of Swings.
I did a 400 Swings workout today with a 40# bell.
I did the 20/10 format of work/rest every 30 seconds.
I followed this cycle:
12 reps left, 12 reps right
13 reps left, 13 reps right
This is 50 reps in 2 minutes, 100 in 4 minutes, 400 in 16 minutes.
I'd hold the kettlebell in the rack position between reps, this momentary rest of 10s between sets still gets your body to work at stabilizing the load. Just switch hands after each set and clean up the KB to the rack position. Let it drop down and start your next set of swings.
For the coffee, still working on that good old Folgers for now. Ready for cup #2....
Swing & Sip!
Coach Rick
http://rkarboviak.myorganogold.com
Saturday, January 3, 2015
New Year, New Blog Name, New Focus
Greetings,
The former Rats Alley Barbell Club blog that I had here is no longer the name of this place. Originally named after the little trail behind the city auditorium in Finley, ND, the blog was in a sense, an online home for basic barbell and kettlebell training programs and other fitness related stuff. After I moved from Finley, I really didn't keep up with the blog. I was no longer coaching and ended up helping to start up a new running club. The focus for me now is on the local running community, but I still get asked a lot about training programs for runners as well as for general fitness.
I started up a new rewards program for fitness testing on a 2-Mile Trial, called the Podium Power System. You can check out that new program here: http://podiumpowersystem.com
However, I became inspired for a new change and direction for this blog after a couple months ago. A lot of mornings, I'd simply post a Facebook status update as:
"It's another Kettlebells and Coffee morning." and then add a little bit about the workout for that morning. I liked it, people liked it, I figured its a unique combination.
I also came across a new online business that sells organic coffee. Then it hit me: change the blog's name and direction to "Kettlebells and Coffee". Tell people about kettlebell workouts, and also about coffee.
So, to start things off, here was today's Kettlebell workout that I did:
Kettlebell Snatches:
1 Arm Snatches, 35# bell used
20/10 work/rest format (20s work, 10s rest), 5 reps per 20s period.
10 minutes of 20/10 using the 35# bell
5 minutes of 20/10 using the 40# bell
Just a quick, 15 minute workout to get back into doing kettlebell snatches. Snatches are a very demanding exercise with high technicality, and its why I keep the workouts brief.
I enjoyed the coffee afterwards, too. Folgers... nothing too fancy, just simple and black.
I haven't got the new organic coffee yet, but I did get it ordered today. Its the Black Coffee package of 30 sachets from Organo Gold. Check it out here: http://rkarboviak.myorganogold.com
Enjoy the new focus.
Swing & Sip!
Coach Rick
PS: all the past RABC blog posts are still in the archive here. Not all is lost. :)
The former Rats Alley Barbell Club blog that I had here is no longer the name of this place. Originally named after the little trail behind the city auditorium in Finley, ND, the blog was in a sense, an online home for basic barbell and kettlebell training programs and other fitness related stuff. After I moved from Finley, I really didn't keep up with the blog. I was no longer coaching and ended up helping to start up a new running club. The focus for me now is on the local running community, but I still get asked a lot about training programs for runners as well as for general fitness.
I started up a new rewards program for fitness testing on a 2-Mile Trial, called the Podium Power System. You can check out that new program here: http://podiumpowersystem.com
However, I became inspired for a new change and direction for this blog after a couple months ago. A lot of mornings, I'd simply post a Facebook status update as:
"It's another Kettlebells and Coffee morning." and then add a little bit about the workout for that morning. I liked it, people liked it, I figured its a unique combination.
I also came across a new online business that sells organic coffee. Then it hit me: change the blog's name and direction to "Kettlebells and Coffee". Tell people about kettlebell workouts, and also about coffee.
So, to start things off, here was today's Kettlebell workout that I did:
Kettlebell Snatches:
1 Arm Snatches, 35# bell used
20/10 work/rest format (20s work, 10s rest), 5 reps per 20s period.
10 minutes of 20/10 using the 35# bell
5 minutes of 20/10 using the 40# bell
Just a quick, 15 minute workout to get back into doing kettlebell snatches. Snatches are a very demanding exercise with high technicality, and its why I keep the workouts brief.
I enjoyed the coffee afterwards, too. Folgers... nothing too fancy, just simple and black.
I haven't got the new organic coffee yet, but I did get it ordered today. Its the Black Coffee package of 30 sachets from Organo Gold. Check it out here: http://rkarboviak.myorganogold.com
Enjoy the new focus.
Swing & Sip!
Coach Rick
PS: all the past RABC blog posts are still in the archive here. Not all is lost. :)
Monday, November 24, 2014
Daily RAW: Return to the Kettlebell
Greetings RAW Warriors,
Today's Rats Alley Workout (It's been quite a while!) involves the kettlebell. The lone, simple tool that works you out pretty intensely.
Today's workout was a 10 minute Tabata series of 20/10 work/rest patterns, doing 1-Arm kettlebell cleans every 30 seconds, alternating arms every 30 seconds.
I got 10 cleans in per side, 20 per minute, 200 total with a 35# kettlebell.
It has been quite a while since I attacked the kettlebells on a frequent basis, but I have been adding in more swings, cleans, and presses every other day the past week.
I kind of forgot about this blog and noticed its been almost 2 months since my last post, so its time to start blogging once again and keep up with things better. My road trips are winding down for college fairs and high school visits in the area, so blogging should be more frequent now.
My newest project is starting soon in a couple weeks over at http://podiumpowersystem.com, as I'm starting up a motivational, virtual race, fitness testing system. If you are a runner, you will like what the PPS has to offer you! Check it out and give it a look: earn some Podium Power Bands and see where you are at before your next big race!
Don't forget: the Kindle guides are still going strong at Amazon at http://tinyurl.com/rkofp
If you're a part of the Kindle Owner's Lending Library (KOLL), give the books a look!
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp
Today's Rats Alley Workout (It's been quite a while!) involves the kettlebell. The lone, simple tool that works you out pretty intensely.
Today's workout was a 10 minute Tabata series of 20/10 work/rest patterns, doing 1-Arm kettlebell cleans every 30 seconds, alternating arms every 30 seconds.
I got 10 cleans in per side, 20 per minute, 200 total with a 35# kettlebell.
It has been quite a while since I attacked the kettlebells on a frequent basis, but I have been adding in more swings, cleans, and presses every other day the past week.
I kind of forgot about this blog and noticed its been almost 2 months since my last post, so its time to start blogging once again and keep up with things better. My road trips are winding down for college fairs and high school visits in the area, so blogging should be more frequent now.
My newest project is starting soon in a couple weeks over at http://podiumpowersystem.com, as I'm starting up a motivational, virtual race, fitness testing system. If you are a runner, you will like what the PPS has to offer you! Check it out and give it a look: earn some Podium Power Bands and see where you are at before your next big race!
Don't forget: the Kindle guides are still going strong at Amazon at http://tinyurl.com/rkofp
If you're a part of the Kindle Owner's Lending Library (KOLL), give the books a look!
----------------
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
http://tinyurl.com/rkofp
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