http://kbforum.dragondoor.com/blogs/ Dragon Door Kettlebell, Strength and Conditioning Forum en Sat, 21 Nov 2009 10:54:39 GMT vBulletin 30 http://kbforum.dragondoor.com/images/misc/rss.jpg http://kbforum.dragondoor.com/blogs/ http://kbforum.dragondoor.com/blogs/ryanbrown/67948-20-11-09.html Sat, 21 Nov 2009 02:54:36 GMT 3/100 75min walk Abs 3/100
75min walk
Abs ]]> ryanbrown http://kbforum.dragondoor.com/blogs/ryanbrown/67948-20-11-09.html http://kbforum.dragondoor.com/blogs/fgnicholson/67947-light-day-while-still-medicine.html Sat, 21 Nov 2009 01:25:36 GMT warm up

1 minutes burpees

dead lifts

halo

5 ladders (C&P) 1,2 with 20 kg
1 minute jump rope in between

45 sec on 35 off (8 intervals)
-two handed swing
- one hand swing with change
-right snatch
-left snatch


first time after UTI


everything feels heavy ]]> fgnicholson http://kbforum.dragondoor.com/blogs/fgnicholson/67947-light-day-while-still-medicine.html http://kbforum.dragondoor.com/blogs/arthur/67946-bp-265x5-245x7.html Sat, 21 Nov 2009 01:04:57 GMT BP 135,165x5,195x2,225,245x1, 265x5,245x7,225x7+1f (35) Cybex Inc 2Px8,6, 130x14+110x9 DD (37) Rows 1P,1.5P,2Px8,2.5Px6,2Px12 (42) Cybex Rev Grip... BP 135,165x5,195x2,225,245x1, 265x5,245x7,225x7+1f (35)
Cybex Inc 2Px8,6, 130x14+110x9 DD (37)
Rows 1P,1.5P,2Px8,2.5Px6,2Px12 (42)
Cybex Rev Grip Pulldown/Row 1Px10,1.5Px10,1.5Px10+1Px10 (40) ]]> Arthur http://kbforum.dragondoor.com/blogs/arthur/67946-bp-265x5-245x7.html http://kbforum.dragondoor.com/blogs/mike-johnson-rkc/67945-training-11-20-2009.html Sat, 21 Nov 2009 00:47:55 GMT Light day:
Clean & Press 28kg x 1,1,1
alternated w/
Pull-up 28kg x 2,2,2

Snatches 24kg x 72/8 minutes ]]> Mike Johnson, RKC http://kbforum.dragondoor.com/blogs/mike-johnson-rkc/67945-training-11-20-2009.html http://kbforum.dragondoor.com/blogs/kbcomrade/67944-training-log-november-11-2009.html Sat, 21 Nov 2009 00:40:17 GMT VO2 max 35 rounds 16kg 7/ 15 sec VO2 max 35 rounds
16kg 7/ 15 sec ]]> kbcomrade http://kbforum.dragondoor.com/blogs/kbcomrade/67944-training-log-november-11-2009.html http://kbforum.dragondoor.com/blogs/kbcomrade/67943-training-log-november-14-2009.html Sat, 21 Nov 2009 00:37:31 GMT variety day 2X32kg TGU 1X16kg L,R bent press RL GTG pistols 3XL,R 1 leg dead lift 20kg 1X16kg L,R bent press 7 pullups RL GTG pistols 1X L,R... variety day
2X32kg TGU
1X16kg L,R bent press
RL GTG pistols
3XL,R 1 leg dead lift 20kg
1X16kg L,R bent press
7 pullups
RL GTG pistols
1X L,R 1 leg dead lift 32kg
3X 16kg L,R 1 leg military press
7 pullups
RL GTG pistols
R,L,R 1 leg squats (from jump platform)
3X L,R 1 leg dead lift 20kg
2X 16kg L,R bent press
6 pullups ]]> kbcomrade http://kbforum.dragondoor.com/blogs/kbcomrade/67943-training-log-november-14-2009.html http://kbforum.dragondoor.com/blogs/kbcomrade/67942-training-log-november-17-2009.html Sat, 21 Nov 2009 00:32:34 GMT Vo2 Max 30 rounds 16kg 7per Vo2 Max 30 rounds 16kg 7per ]]> kbcomrade http://kbforum.dragondoor.com/blogs/kbcomrade/67942-training-log-november-17-2009.html http://kbforum.dragondoor.com/blogs/kbcomrade/67941-training-log-november-19-2009.html Sat, 21 Nov 2009 00:30:42 GMT Tried heavy day w/ 24 w/ pullups. very short rest cycles. GTG pistols after each 5th rung (see-saw presses) 3X(1,2,3,4,5) 1X(1,2)...these were... Tried heavy day w/ 24 w/ pullups.
very short rest cycles.
GTG pistols after each 5th rung
(see-saw presses)
3X(1,2,3,4,5)
1X(1,2)...these were no longer seesaw, as I was tanked and had to boogie for the kids...
0 swings ]]> kbcomrade http://kbforum.dragondoor.com/blogs/kbcomrade/67941-training-log-november-19-2009.html http://kbforum.dragondoor.com/blogs/kbcomrade/67940-training-log-november-20-2009.html Sat, 21 Nov 2009 00:26:58 GMT Today I finished VO2 max w/ 40 rounds of the 16kg, 7 per 15 sec. Wow. I am not entirely looking forward to the 36:36 protocol! Today I finished VO2 max w/ 40 rounds of the 16kg, 7 per 15 sec.
Wow.
I am not entirely looking forward to the 36:36 protocol! ]]> kbcomrade http://kbforum.dragondoor.com/blogs/kbcomrade/67940-training-log-november-20-2009.html http://kbforum.dragondoor.com/blogs/jeffc/67939-rop-week-3-nov-14-through-nov-20.html Fri, 20 Nov 2009 22:56:10 GMT Sat: C&P 5L, 3Lx4R, 2Lx3R, 20kg, no pullups or rows; Sw: 4Min, Tabata, 100 swings total. Took it easy on cleans, only a few to help elbow.

Mon: C&P 5Lx2R, 20kg; SN: 10 min, 30:30, 100 reps total, did all cleans.

Tue: bike to work, 2 hours total.

Wed: C&P 5Lx3R 20kg, 2 upright rows per L, did all cleans. In evening Sw, 7 Min, 30:30 w/24kg for mixup, 15 reps/set.

Thr: KB, SB circuit x 2: Getup 24kg KB L and R; C&P 70lbSB x2; Getup 70lbSB Zercher, C&P 20kg KB + Windmill L and R; Row 24kg KB L&R 5 each; ab wheel rollout x 5, Shoulder squat 100lb SB x3; Upright ring row x 5, Good morning 100lb SB x 5; Reverse Lunge 70lb SB L&R 5 each.

Fri: bike to work, 2 hours total, should have rested but beautiful day. ]]> JeffC http://kbforum.dragondoor.com/blogs/jeffc/67939-rop-week-3-nov-14-through-nov-20.html http://kbforum.dragondoor.com/blogs/dhima/67938-11-20-09-bench.html Fri, 20 Nov 2009 22:34:44 GMT bench -warmup 95x5 95x5 135x5 -worksets 155x5 175x5 190x8 (PR?) 145x10 bench
-warmup
95x5
95x5
135x5
-worksets
155x5
175x5
190x8 (PR?)
145x10
145x10
145x9 +1 fail

one arm DB rows
70x15
80x15
80x15

weighted planche
+45lbs x 30 secs
+70lbs x 30 secs
+90lbs x 30 secs
+45lbs x 60 secs

30-40 mins of racquetball (i won)

i was pretty happy about the 190 for 8 but the fail on the 145 set kind of stole deflated me a little. its okay though, i plan on adding one set of 145 each week for next two weeks. ]]> dhima http://kbforum.dragondoor.com/blogs/dhima/67938-11-20-09-bench.html http://kbforum.dragondoor.com/blogs/vince148/67937-fri-11-20-09-upper-kb-acc-day.html Fri, 20 Nov 2009 22:05:14 GMT TGUs:1x3+3w/20K...rt. knee has been hurting where I can't put pressure on it.
dbl KB jerks:3x8w/20Ks
dbl KB B-U press:2x5w/12Ks

Long day at work today. I didn't get home until after 5 and my post w/o meal of pizza got delivered really fast. So just a real short w/o. ]]> Vince148 http://kbforum.dragondoor.com/blogs/vince148/67937-fri-11-20-09-upper-kb-acc-day.html http://kbforum.dragondoor.com/blogs/eltriplesix/67936-pttp-abbs.html Fri, 20 Nov 2009 20:41:58 GMT Got no sleep last night. Very tired Pttp Abbs F.C Twist - 15# x 3 Paviliser sit- ups ( Arms extended)- 10# x 3 Got no sleep last night. Very tired
Pttp
Abbs
F.C Twist - 15# x 3
Paviliser sit- ups ( Arms extended)- 10# x 3 ]]> eltriplesix http://kbforum.dragondoor.com/blogs/eltriplesix/67936-pttp-abbs.html http://kbforum.dragondoor.com/blogs/buenlimon/67935-20-11-2009-light.html Fri, 20 Nov 2009 20:35:29 GMT _Clean and Press:_ 28 kg KB, 15 reps, 5 * (1, 2) _Snatch:_ 24 kg KB, 4 min, 60 snatches Clean and Press: 28 kg KB, 15 reps, 5 * (1, 2)
Snatch: 24 kg KB, 4 min, 60 snatches ]]> buenlimon http://kbforum.dragondoor.com/blogs/buenlimon/67935-20-11-2009-light.html http://kbforum.dragondoor.com/blogs/rb75/67934-deadlifts-lsd.html Fri, 20 Nov 2009 17:27:07 GMT PTTP DL 5x265 5x235 HLR 1x5 LSD 28 min PTTP
DL
5x265
5x235

HLR
1x5

LSD
28 min ]]> rb75 http://kbforum.dragondoor.com/blogs/rb75/67934-deadlifts-lsd.html