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  #721  
Old 24 September 2018, 23:19
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1 mile in 7:11 | 5 min rest | 50 61lb kb swings | 3 minute rest | 1 mile in 7:37
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  #722  
Old 24 September 2018, 23:38
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^^^ I have yet to incorporate running with my KB work. That's impressive work Doc. I will have to give something like this a try. And another reason I love kettle bells - so diverse.
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  #723  
Old 25 September 2018, 11:02
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^^^ I have yet to incorporate running with my KB work. That's impressive work Doc. I will have to give something like this a try. And another reason I love kettle bells - so diverse.
Thank you. My first time doing this sequence and I felt it. I have done sprints with gorilla cleans mixed. Both are great cardio and strength combo in general and for jiu jitsu in particular. My $.02 is kettlebells are the most diverse piece of gear for a garage or home gym.
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  #724  
Old 25 September 2018, 21:12
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I have done farmers carry with 2 x 45lb bells, but I really cannot run any more.
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  #725  
Old 25 September 2018, 22:36
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I have done farmers carry with 2 x 45lb bells, but I really cannot run any more.
Nice. Farmer’s carries are great mental and physical stressors. Have found carries and a single arm kb clean, press, overhead squat a good lower impact but challenging cardio boost. Definitely start low to get movement down. Onnit.com has a great tutorial.
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  #726  
Old 26 September 2018, 06:29
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1 mile in 7:11 | 5 min rest | 50 61lb kb swings | 3 minute rest | 1 mile in 7:37

Dear lord, that's stout.

This thread's by turns great motivation and soul-crushing!
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  #727  
Old 26 September 2018, 16:52
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'lol, he ran...!'

Why do I KB? So I don't have to run. I did 200 swings straight with 24kg a couple days ago, then another 100 just to be sure. No idea what my mile time is, and I know I'd be sore after running a mile or two for time, but I also know my times are decent just from KB stuff.
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  #728  
Old 9 October 2018, 10:42
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Anyone do windmills? I've been adding them in after my swings, and they're brutal, but my back feels REALLY good after a few weeks of doing them.
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  #729  
Old 2 December 2018, 14:50
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Ok, I am *finally* off of the "special assignment" program I have been working for the past 3 1/2 months. Now I can return to a regular routine with the bells.

Straight forward, basic workout:
- Normal warm up, pre-hab work.
- Goblet squats with 32kg
- A few sets of two-hand swings with 24kg. I didn't count reps or sets, I focused only on form
- Arm bars, bent arm bars with 16kg
- 5 TGUs each side with 16kg. First two were very slow. Next two were less slow. Last was straight up and down.

Looking forward to getting completely back into a KB rhythm.
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  #730  
Old 3 December 2018, 00:49
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Anyone do windmills? I've been adding them in after my swings, and they're brutal, but my back feels REALLY good after a few weeks of doing them.
Which ones do you do? I saw Pat McNamara do a version and think they are good for my sagital plane (Or so I am told) BUT I hurt my back last week, so I am still nursing that. Getting old sucks.
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  #731  
Old 3 December 2018, 16:45
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Which ones do you do? I saw Pat McNamara do a version and think they are good for my sagital plane (Or so I am told) BUT I hurt my back last week, so I am still nursing that. Getting old sucks.
Didn't think there were variations in windmills, I'm intrigued.
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  #732  
Old 3 December 2018, 17:08
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^^^^^ I'm with Max P.

Earlier somewhere in this thread we discussed windmills. From my personal perspective, windmills are a somewhat advanced exercise that requires strict form and a strong core.

This is the version of the windmill that I do/am familiar with: Onnit youtube link.
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  #733  
Old 3 December 2018, 21:14
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That's the one in the video. My core is a lot stronger, tgu's are easier, everything feels better.
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  #734  
Old 8 December 2018, 15:25
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Yesterday's session:

Regular warmup, pre-hab work.

3 x 5 Goblet squats with 40kg
Several goblet squat holds at the bottom; "prying open" the hips.
10 x 12 2-hand Swings (6 sets with 32kg, 4 with 24kg). Pace was based on breath/heart rate recovery - began each new set at about 80% recovery.
5 Clean & Press each side with 24kg
3 Arm-bars/bent arm-bars each side with 16kg
3 slow TGUs each side with 24kg

Cool-down stretch with half-bridge holds, hammie and quad stretches and shoulder stretches.

First time I have done C&Ps in a while - didn't feel very solid at all.
Last two TGUs the same.
All part of getting back into the groove...
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  #735  
Old 11 December 2018, 17:23
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Ok, I'm getting back into the swing of things. Haha - Pun intended.

Normal warmup stuff.

2 x 10 Deadlift to goblet squats with 40kg
Static hold goblet squat with 32kg for 1 minute
EMOM Two-hand swings - 10 minutes at 12 swings per min. First five mins 32kg, second five mins 24kg. Side-straddle hops active recovery between sets.
5 Clean & press each side with 24kg

Cool-down with "power stretching" (i.e. more forceful stretching while still warmed up and external pressure).

This was a great example of a short and sweet workout. I haven't done EMOMs in quite some time, and I felt it on the last few sets. Whole workout less than 30 minutes.
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  #736  
Old 11 December 2018, 19:58
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Back is better and was gonna do some light swings and goblet squats, I buried the cat instead.
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  #737  
Old 11 December 2018, 20:47
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^^^^ If that refers to a lost pet - my condolences, TFG.
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  #738  
Old 14 December 2018, 13:29
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Tried something a little different yesterday. After normal warmup, etc. and then a few arm bars/bent-arm bars, I moved on to TGUs. Original plan was to do X number of TGUs per side with adequate rest between.

I decided to just keep doing TGUs until my form started to deteriorate, then move down to a lighter bell - repeat. No rest, just constant movement. Stop when form went to complete shit.

I began with a 24kg, moved down to a 20kg and finished with a 16kg. I did not count reps as I was totally focused on form and breathing. If I had to guestimate - I probably did about 15 per each side. Also - I held each step of the movement for a 2-count (one thousand one, one thousand two). So - prone to elbow prop (1001, 1002); elbow to hand prop (1001, 1002), etc.

This was actually a challenging workout. I was pretty gassed at the end, but soon afterwards felt totally energized. And it took a while - just over 30 minutes. Was very surprised when I looked at the clock when I finished.
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  #739  
Old 14 December 2018, 21:19
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^^^^ If that refers to a lost pet - my condolences, TFG.
I started slow, a few swings and some Squats. The cat was 19 and starting suffer, she went to bed and never woke up. At least the ground wan't frozen. The good news is that now that she is gone, I can leave my mat on the floor with no fear of her clawing it to shreds.
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  #740  
Old 17 December 2018, 01:09
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Suitcase & bottom-up carries

Anyone doing (one-arm) suitcase carries? Great anti-rotation/core training. Or bottom-up carries? With all the screwed-up shoulders on this site, they're boring but important/useful...
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