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  #21  
Old 09-23-2016, 11:38 AM
concetta27 concetta27 is offline
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Friday 9.23 19/84 Week 3 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout C: Simple and Sinister
1-arm KB(20kg) swings-5x-10/ea
A good goal to work toward would be a 1:1 ratio swings to rest which will take you approximately 5 minutes.
I dropped the KB during one of the transfers. It was LOUD! I can only remember dropping a KB one other time, again on a transfer. 20kg tough on the grip.
TGU-5x-1/ea-16kg
Same as the swings, start on you “strong side” and then alternate for 10 singles. Like the swings your goals is a 1:1 work to rest ratio.
Second week of 16kg. Some are easy, come aren't. Keep working.
Loaded carries-8kgs-rack-suitcase-alternating-4x
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  #22  
Old 09-26-2016, 08:45 AM
concetta27 concetta27 is offline
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Monday 9.26 22/84 Week 4 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout A: The No Brainer
2 Arm KB Swings(20kg) – 15 reps
Goblet Squats(40#) – 5 reps
Push ups – 5 reps
Set your timer for 30 minutes and try and get through as many rounds of this circuit as possible.
17x, those goblet squats were brutal.
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  #23  
Old 09-26-2016, 10:22 AM
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RobB RobB is offline
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I like your header........I need to subscribe to the "eat less" as well....
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  #24  
Old 09-28-2016, 05:06 PM
concetta27 concetta27 is offline
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Wednesday 9.28 24/84 Week 4 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout B: It’s not that complex
Complex 1 – Single Kettlebell-12kg
KB Snatch-5
Clean and Press-5
Offset Loaded Reverse Lunge (leave bell in the rack position after last C&P then do 5 reverse lunges stepping back with the leg that is on the same side as the racked KB)
Split Stance Row-5
Complete up to 5 rounds per side
After 3 weeks I finally saw that I should have been cleaning AND pressing, not just clean as I have been doing. Dropped back down to 12kg. Pressing made this much harder. But I did manage 5/side.
Complex 2 – The Eagle-16kg
1 rep =
1 Single KB Clean (strong side)
5 Front Squats with KB in the rack position
1 strict press (leave bell pressed overhead and then)
20 yard overhead farmers carry
Bring the KB back into the rack position. Once you get the KB back into the rack position re-clean it (without putting it down) to the other arm and repeat. Aim for 8 reps (4 per side)
I tried pressing 16kg, but that is not happening right now. I did two reps minus the overhead carry. Will have to find out from Peter is I can continue this program. I need to get much stronger.
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  #25  
Old 09-28-2016, 05:09 PM
concetta27 concetta27 is offline
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Tuesday 9.27 13/84 Week 4 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
1x
Spider man crawl-25s/11s-8x
Double press from hip bridge(https://www.youtube.com/watch?v=WRjU...ature=youtu.be)
20#s-3x10
Batwings
20#s-10s hold-5x
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  #26  
Old 09-30-2016, 11:37 AM
concetta27 concetta27 is offline
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Thursday 9.29 25/84 Week 4 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
2x
Leopard crawl-26s/12s-8x
Double KB press from hip bridge(https://www.youtube.com/watch?v=WRjU...ature=youtu.be)
20#s-3x10
Batwings
20#s-10s hold-6x
Friday 9.30 26/84 Week 4 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout C: Simple and Sinister
1-arm KB(20kg) swings-5x-10/ea
A good goal to work toward would be a 1:1 ratio swings to rest which will take you approximately 5 minutes.
20kg still tough on the grip.
TGU-5x-1/ea-16kg
Same as the swings, start on you “strong side” and then alternate for 10 singles. Like the swings your goals is a 1:1 work to rest ratio.
Lots of pauses to keep from dropping KB on my head. Will keep at it.
Loaded carries-16kg-suitcase-alternating-2x
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  #27  
Old 10-03-2016, 08:39 AM
concetta27 concetta27 is offline
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Monday 10.3 29/84 Week 5 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout A: The No Brainer
2 Arm KB Swings(20kg) – 15 reps
Goblet Squats(40#) – 5 reps
Push ups – 5 reps
Set your timer for 30 minutes and try and get through as many rounds of this circuit as possible.
20x-29:56!!
One more week of carnage, then something else.
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  #28  
Old 10-04-2016, 12:24 PM
concetta27 concetta27 is offline
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Tuesday 10.4 30/84 Week 5 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
2x
Spider man crawl-27s/12s-8x
Giving the presses and batwings a rest to see if that stops my collarbone soreness. Also feeling a burning between my shoulder blades if I move the wrong way.
Loaded carries-8kgs-suitcase-rack-alternating-3x
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  #29  
Old 10-05-2016, 12:34 PM
concetta27 concetta27 is offline
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Wednesday 10.5 31/84 Week 5 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
Workout B: It’s not that complex
Complex 1 – Single Kettlebell-12kg
KB Snatch-5
Clean and Press-5
Offset Loaded Reverse Lunge (leave bell in the rack position after last C&P then do 5 reverse lunges stepping back with the leg that is on the same side as the racked KB)
Split Stance Row-5
Complete up to 5 rounds per side
Second week of clean and PRESS-5/ea
Complex 2 – The Eagle-16kg
1 rep =
1 Single KB Clean (strong side)
5 Front Squats with KB in the rack position
1 strict press (leave bell pressed overhead and then)
20 yard overhead farmers carry
Bring the KB back into the rack position. Once you get the KB back into the rack position re-clean it (without putting it down) to the other arm and repeat. Aim for 8 reps (4 per side)
After squats, suitcase carry 20 yards. No chance of press-4/ea
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  #30  
Old 10-06-2016, 11:02 AM
concetta27 concetta27 is offline
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Thursday 10.6 32/84 Week 5 TT Kettlebell Carnage, Peter Jankowski, MCTT
OS warm up (http://originalstrength.net/)
KB Halos x 5/ea-8kg
Goblet squats x 5-12kg
Hip bridge x 5 reps (3 second hold in top position)
2-arm KB swings x 10-20kg
Cross crawling x 10/ea
2x
Leopard crawl-28s/12s-8x
Loaded carries-12kgs
Suitcase-none-alternating-5x
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