Currently I am focusing on putting on some mass via Return of the Kettlebell (RtK), and it is going pretty well. I have an article pending on that, but I have also been assisting running the group class at Xtreme Athletix. It has been a lot of fun and a real learning experience. Always good to learn different styles of training. This has been more of "boot camp"/Met Con style of training with a lot of influences from gymnastics, Olympic lifting, and yoga - which are three areas where I have very little experience.
Here are some of the variety workouts that I have done - feel free to steal them:
Workout 1: I did this on a day that I did not have time to do my normal RtK Ballistics workout, so I did this instead and did the Ballistics workout the following day:
80 Snatches (40L/40R in any combination)
70 Windshield Wipers
50 Walking Lunges steps
40 Military Presses (20L/20R any combination)
10 Deck Squats
==> I finished this workout with a 24kg in about 23:45. After the workout, I really didn't feel much, but I knew I was going to be sore (no in a good way). Good variety of movement and a good change of pace. Good sweat, but no EPOC. I wonder what would have happened if I used a 32kg.
Workout 2: Various High Octane Cardio intervals with DDR and kettlebell swings.
- 10 rounds of (DDR + Swings: 32kg x 30)
- 12 rounds of (DDR + snatches: 24kg x 10L/10R)
I really liked both of these. Agility, strength endurance, endurance, responding to visual stimuli, and grip training all in one. When you play the Expert songs, the snatches and swings are the recovery for DDR.
Workout 3: 2 1/2 minute workout: 100 32kg KB swings
==> I liked these, didn't love them. Quick and Boring! Felt like I could have gone all day.
Workout 4: Tabata swings: 40kg x 8 x 13 (:20 on/:10 off)
==> Great 4 minute workout, felt and elevated metabolism afterwards
10 rounds of 10 snatches left/10 snatches right/10 goblet squats
Crush Pushups: 3 x 30 (ribs to forearms)
Front snatches: 10L/10R
Press Ladders: 3 x 3,5,7 (3,5,7 gets you volume quicker, I like using it)
Metcon: On the 2:00
10 rounds of (10 2ft box jumps, 10 snatches left, 10 snatches right, 10 swings)
==> These are a lot of fun, really teaches glycolytic recovery.
30-20-10 reps for time
Overhead Barbell Squats (got to work on Barbell Cleans)
==> My Barbell cleans have gotten better, still only using 65 to 95 lbs. Overhead squats with a barbell really help my shoulders. Burpees, as an exercise, are overrated. Finished in 15:45 with 65lbs, then practiced cleans and OH squats with 95lbs.
For N = 4 to 1 (for time)
200m run; 10*N swings; 10*N Goblet Squats; 10*N Crush Pushups
==> 21:11 with 32kg bell. The swings I did straight through, the squats in sets of 10, and the crush pushups were done in sets of 10-15. Good systemic response to this workout and hit the legs and upper body pretty good.