Swings 48
Cleans 24
Snatches 24
Push Press 12
time 20 minutes
Ass Kicked 100%
Goal 75%
Better Luck next time Comrad
Wednesday, November 10, 2010
Tuesday at Healthsport
16 KB Bell Warm up for Push Workout with Andy Deim
2 minutes swings
2 minutes Cleans
Bench Press 1 minute sets 10 reps attempted
115 10 165 8 185 5
Arnold's 35 lbs 8 5 7
Triceps Pull Downs 70 80 90 15 12 10
Back to The Bell
16 kg
2 minutes snatches cleans presses
8kg bell upside down presses 8 reps per arm
Good Nite Com rads
2 minutes swings
2 minutes Cleans
Bench Press 1 minute sets 10 reps attempted
115 10 165 8 185 5
Arnold's 35 lbs 8 5 7
Triceps Pull Downs 70 80 90 15 12 10
Back to The Bell
16 kg
2 minutes snatches cleans presses
8kg bell upside down presses 8 reps per arm
Good Nite Com rads
Monday, November 8, 2010
Four By Four Workout Today
Today I decided to go light 16KG Bell. My goal was simple 4 exercises 4 minutes with one minute rest.
Swings 4 Minutes 24 RPM
Cleans 4 Minutes 10 RPM
Snatches 4 Minutes 10 RPM
Presses 4 Minutes 10 RPM
296 Reps
4096 KGS or 1880 Lbs moved in 19 Minutes
Heart Rate at 160+
Im Wrecked once again
Swings 4 Minutes 24 RPM
Cleans 4 Minutes 10 RPM
Snatches 4 Minutes 10 RPM
Presses 4 Minutes 10 RPM
296 Reps
4096 KGS or 1880 Lbs moved in 19 Minutes
Heart Rate at 160+
Im Wrecked once again
Friday, October 29, 2010
This Weeks Workouts
Kevin J Hansen
Friday nite WorkoutEach set done with one bell time per arm2 Mintutes Swings 20kg bell1minute cleans 20 kg bell1 minute presses 16 kg bell...2 minutes swings 16 kg bell1 minute snatches 16 kg bellThen for all you meat heads still lifting heave weights I checked my 80%(3 reps) 1 rep maxes on bench squat and curlBench 195 Hamme Curl 45 and Squat 275. Life is all aout the bell!!See More
October 16 at 8:21am ·
16kg Bell or 1 Pod2 Minutes 1 Arm 45 Second Rest5 RoundsSwingsCleans...SmatchesSwing Clean Half SnatchSee More
Wednesday at 3:18pm
20 kg bell2 Minutes iwth 1 minute restSwingscleanshalf snatches...presses10 1 arn snatches
n Swings 2 minutes 16 kg bellSquats 155 185 235 10 8 5Bench 135 185 225 8 5 1Arnolds 40 45 50 5 5 5Swings 1 minute 16 kg bell
Friday nite WorkoutEach set done with one bell time per arm2 Mintutes Swings 20kg bell1minute cleans 20 kg bell1 minute presses 16 kg bell...2 minutes swings 16 kg bell1 minute snatches 16 kg bellThen for all you meat heads still lifting heave weights I checked my 80%(3 reps) 1 rep maxes on bench squat and curlBench 195 Hamme Curl 45 and Squat 275. Life is all aout the bell!!See More
October 16 at 8:21am ·
16kg Bell or 1 Pod2 Minutes 1 Arm 45 Second Rest5 RoundsSwingsCleans...SmatchesSwing Clean Half SnatchSee More
Wednesday at 3:18pm
20 kg bell2 Minutes iwth 1 minute restSwingscleanshalf snatches...presses10 1 arn snatches
n Swings 2 minutes 16 kg bellSquats 155 185 235 10 8 5Bench 135 185 225 8 5 1Arnolds 40 45 50 5 5 5Swings 1 minute 16 kg bell
Thursday, October 7, 2010
Update Star Date 10 7 10 1145am
Some 18 months in the making welcome to the unveiling of Kevsan's plan to get Fit by 50 uh okay make that 52!
Being Certified as an ACE Personal Trainer a WKC Personal Trainer/Coach and Conditioning Instructor means little when you have the appearance of a Block of Cheese wrapped in bacon and deep-fried in beer batter. Right; So now in the usual fashion of backackwardness I am actually about to go about the business of Getting Fit.
Without further babbling of utter non sense here is the plan
Monday
Kettle bells 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Push Presses 10 RPM
Half Snatches 6RPM
Long Cycle Push Press 6 RPM
Swings 50 Hand to Hand 20kg bell
20 Minutes Cardio
Tuesday
Pulls
3 Sets 8 Reps
Dead Lifts
Kettle bell Hammer Curls
Rowing
Wednesday 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Presses
Push Presses
Long Cycle Push Press
Swings 50 Hand to Hand 20 kg bell
Cardio 20 Minutes
Thursday 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Cleans
Half Snatches
Long Cycle Push Press
Swings 50 Hand to Hand 20 Kg bell
Cardio 20 Minutes
Friday
Presses
3 Sets 8 Reps
Bench
Military
Kettle bell Tri Extensions
Saturday
Swings
16kg bell 6 minutes unlimited switches 3 sets 3 minute rest
Being Certified as an ACE Personal Trainer a WKC Personal Trainer/Coach and Conditioning Instructor means little when you have the appearance of a Block of Cheese wrapped in bacon and deep-fried in beer batter. Right; So now in the usual fashion of backackwardness I am actually about to go about the business of Getting Fit.
Without further babbling of utter non sense here is the plan
Monday
Kettle bells 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Push Presses 10 RPM
Half Snatches 6RPM
Long Cycle Push Press 6 RPM
Swings 50 Hand to Hand 20kg bell
20 Minutes Cardio
Tuesday
Pulls
3 Sets 8 Reps
Dead Lifts
Kettle bell Hammer Curls
Rowing
Wednesday 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Presses
Push Presses
Long Cycle Push Press
Swings 50 Hand to Hand 20 kg bell
Cardio 20 Minutes
Thursday 16KG Bell 3 Minutes Sets Per Arm 2 Minute Rest
Cleans
Half Snatches
Long Cycle Push Press
Swings 50 Hand to Hand 20 Kg bell
Cardio 20 Minutes
Friday
Presses
3 Sets 8 Reps
Bench
Military
Kettle bell Tri Extensions
Saturday
Swings
16kg bell 6 minutes unlimited switches 3 sets 3 minute rest
Saturday, April 24, 2010
Friday, April 2, 2010
Down 7
Yup down seven lbs next goal sub 200. Just found out there is a kettlebell cert end of may in Richmond am I ready. Hmmm. Hope so might just go fer it
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