Kettlebell Bonus Round WOD 080809

Kettlebell Bonus Round WOD 080809

Warmup:
M2 Swings @ 24kg
M1 Pushups
M2 Lunges(fwd & rvs)

Strength Endurance Builder:
M4 One Arm Jerks @ 24kg and 14rpm

Then: R3, 40/20
Mountain Climbers
Figure 8 to a hold @ 24kg
Russian Twists @ 24kg
Pullups
Rebounds
Situps

Cooldown:
Synergy Yoga

Bob Garon's WOD 072009

Warmup: 5 Min each @ 24kg
Turkish Get ups
Various Swings

Workout- 20 Min Time Clock, 5-7 rounds is the minimum goal (must finish in 2 minutes each round to stay on target)

5 Burpees
10 Long Cycle (5x R&L) @ 24kg
15 Mountain Climbers (each leg)
20 Darcy Swings @ 24kg

Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob Garon's WOD 071609

Warmup:
2 Min. Swings
1 Min. Burpees

Workout: 10 Min. Each/ 30 Min. Total

1. 15/15 Rack Squats(switch R&L each interval), Active Abs for 15 @ 20kg

2. 15/15 for 10 Min. Snatch- R&L @ 20kg

3.10 Min. Pullups, Pushups (pic a number of reps & stick w/ it. Do that number and then jump to the next movement.)

Cooldown:
Synergy Yoga

Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob Garon's WOD 071709

Warmup: 1 Min.
Lunges
Reverse Lunges
Slingshots
Swings

Workout: 3 rounds: 1st round 40/20, 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds

Darcy Swings
Long Cycle
Pushups
High Windmills-
High Windmills-
Mountain Climbers

Cooldown:
Synergy Yoga w/ a focus on Downdog postures & hip openers

Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob Garon's Liberation Fitness Practice Day: 070809

There's been some days where I haven't logged, but have worked out performing kettlebell & bodyweight circuits as well as swim sprints and yoga. Here's what I did today and captured on video as well. This is my first full workout video released in over 2 years. Enjoy!

Liberation Fitness Practice Day: 070809

"Motivate & Challenge"

Warmup:
2 Min. Swings @ 24kg
1 Min. Forward Lunges
1 Min. Reverse Lunges
Mobility

Workout: 3 Rounds, 1 Min. No rest during & 1 Min between rounds

Prisoner Jump Squats
Swings @ 24kg
Pullups
Burpees
Planks
Bench Jumps
Handstand Pushups
Jumping Lunges


Cooldown:
Synergy Yoga

Then:
Pool for an hour to relax

Bob's 4th of July 2009 WOD

"Independence"

Warmup:
1 Min. Pushups
2 Min. Swings @ 24kg
2 Min. Lunges

Workout:
6 Min. OA Jerks @ 32 kg and 8rpm

Then:
4 Min. OA Jerks @ 24 kg and 12rpm

Then:
30 Pullups
30 Situps
3x TGU @ 32 kg

Then:
Swim Sprints

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob Garon's WOD 062209

Warmup: 2x 30s
Swings
OA Swing- R
OA Swing- L
Swings

Mobility

Workout: 3 Rounds (30 sec. work/ 30 sec. rest, 1 min. rest btwn rds)

Thrusters- R&L
One Arm Swing & Snatch Combo- R&L
Two Arm Swings
Figure 8's
Overhead Kettlebell Lunge- R&L

The 1st round was at 24kg and then I dropped to the 20kg.

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
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Bob Garon's Past 2 Liberation Fitness Practices

061909- "Core Domination"

Warmup:
30s Jumping Jacks
1 Min. Swings @ 24kg
1 Min. Swings @ 32kg
1 Min. Swings @ 24kg
30s Jumping Jacks

Workout: 8 Min. Set
Rightside:
OA Long Cycle @ 24kg and 10rpm
Sledgehammer Slams
OA Long Cycle @ 24kg and 10rpm
Sledgehammer Slams
Repeat for leftside

Then:
4 Min. One Arm Jerks @ 24kg and 12rpm

Then:
10 Min. Run @ 8mph & 2% incline

Cooldown:
Synergy Yoga
_________________________________


062009- "Suck It Up and Go"

Warmup:
Skipping & Lunge Series

Workout:
3 Sprints(distance a little longer than a basketbal court)
30 Pushups
KB Rope Drag & Row @ 133lbs

3 Sprints
20 Presses Per side @ 24kg
KB Rope Drag & Row @ 133lbs

20 Jumping Squats
Lunges for distance

3 Sprints
20 Jump Squats
30 Jumping High Knees

Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
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Bob Garon's Last Week

My last few workouts have been very good. I've been super busy with some Synergy Kettlebell Kamp admin work. Boy is that fun. I don't mind it cause I'll be able to better deliver my services to my Kampers, but it is very time consuming. Regardless of my day, no matter what comes my way or what happens, I always make sure I perform a workout and/or am active. Here is what I've done over the past week.

Last Wed was:
6 Rounds of
5 One Arm Long Cycle @ 32kg
30 Two Arm Swings @ 32kg

Then:
6 Rounds of
10 Pullups and rest between sets as long as it takes to perform the pullups

Then:
2x Stepmill Quarter Mile Sprints

Cooldown:
Synergy Flow
____________________________

Thursday was with my Kettlebell Kamp's "Free Form Style Moving Day".

Warmup:
2 Min. Swings (2 hand, R&L)
1 Min. Pushups
2 Min. Lunges (Forward & Reverse)

Workout:
5 Min. Free Form Moving
Zig Zag Hill Run
5 Min. Free Form Moving
Team Push Press Ladder
5 Min. Free Form Moving
Bench Jumping
5 Min. Free Form Moving
Fartlek Run

Cooldown:
Synergy Stretch
____________________________

This past weekend I did a bit of hiking and stone & log lifts.
____________________________

Monday was:

Warmup:
2 Min. Swings
1 Min. Pushups
2 Min. Lunges(forward & reverse)

Workout:
10 Min. One Arm Long Cycle Set @ 24kg and 10rpm

Then:
Big Stone Throws 4x5

Then:
Zig Zag Hill Running

Cooldown:
Synergy Flow
____________________________

Tuesday was:
20 Min. Run
30 Min. Synergy Flow Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob's WOD 053109

Today's workout was also a lot of fun as I incorporated Kettlebell Juggling into my routine.

Warmup:
2 Min. Swings @ 24kg
1 Min. Pushups
1 Min. Forward Lunges
1 Min. Reverse Lunges

Workout:
6 Min. One Arm Jerks Set @ 24kg and 12rpm

Then:
Kettlebell Juggling
This involved all types of swings (forward, back, side, slingshots, single arm, double, etc. ) and every rep the bell would flip out of my hand and be caught back again as well as swing & flip up to a lockout catch.

Then:
12 Min. of Interval Sprints

Cooldown:
Synergy Flow

When Gym Walls Crash Down- Go Freestyle

Isn't that a cool title for a blog post? Well I think so anyway. Essentially it means to get away from the conventional gym style training and workouts. Explore outdoors. Find how fun and superior it is to overall fitness training. No one, but the gym owners will care that you've gone. You don't need gym machines to get in great shape. That's all a myth and marketing propaganda to get you inside their facility. Anything and everything you need to get in amazing shape is outside and waiting for you to get creative and have at it.

The past couple workouts have been pretty cool and a lot of fun. I had one in particular where I just went freestyle.

I call this workout: "Free Form Style Moving".

I went to 2 local Gilbert, Arizona parks. The first was Discovery Park and just began running. Whenever I felt like it I took a tuck and roll and then kept on moving whether it be back to running, bear crawling, sabertooth crawling, skipping, hopping, side shuffling, stair jumps, bench jumps, hand stand pushups, bench rows, rock hops, bench dips, and more.
It was all free and all fun. I did this for about 25 minutes until the heat got to me. It was in the mid-90's when I was doing this so that added to the physical stress of it.

After that I took a 15 min. driving break to go to another Gilbert park called Freestone Park. This park has a lot more hills and trees- both are key.
As soon as I got there I performed a quick 4 min set of swings with my 24kg bell.
Minutes:
2 Hands
Right
Left
Hand 2 Hand

Then I went to the steepest hill. There's a great tree right at the top of it where I preformed 10 strick close hand pullups on one of the branches. Then I ran down the hill. At the bottom is a soccer field with the goal right at the bottom of where I ran down. There are 2 bars that stick out the back of it. One is at my chest height and one is at about 8 feet up. So I had a spur of the moment thought and decided to peform 10 muscle ups (pullup and immediate dip) right there before sprinting back up the hill.
I repeated this exciting circuit 4 times.

This entire workout goes to show you that you don't need to waste your time with gym style workouts at all. I got an amazing workout at both parks inside of about an hour while enjoying the beautiful nature. I had one peice of equipment, my kettlebell, and the rest was available to me just by going outside, looking, and imagining what I can use and do. It was very fun to both come up with this sort of workout as well as perform it too. Even if you cannnot perform strick pullups, muscle ups, etc. there still is a lot that anyone can do.



The first part of this workout is very easy to perform and spike the intensity based upon your own levels of conditioning. Everything is scalable and modifiable. A couple workouts like this a week and you'll see the fat blast off and your fitness skyrocket. Have fun with it. If you don't know how to do these sort of movments, don't have the creativity to program design like this, or just want to have someone else coach you on exactly what to do then come on and Fat Blast with us at Synergy Kettlebell Kamp.

If you're not in Arizona then go enjoy the weather outside and practice Free Form Style Moving at least 3 times a week, every week. It's fun and super effective. Just keep in mind that there are no shortcuts to being healthy and being fit. You must work hard at both, but will reap a lifetime of amazing benefits. It's never, ever too late to start a new journey. Let's do it together!

Bob's WOD 052809

Warmup:
Mobility Drills

Workout: 3 Rounds
A varied mixture of handstand pushups, handstand & headstand holds, bent arm downward dog, full side plank, plank, pullups, top bar side2side chins, lunges(weighted @ 30# dbs & non-weighted)

I performed a continuous circuit of all these bodyweight movements without going to failure. My focus was quality of every rep and truly feeling the stabilizing- not speed, explosivity, or time. I do a lot of the latter and so I needed a calming day of the former. It worked out quite well.

Cooldown:
25 Min of Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
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Bob's WOD 052609

Workout: 2 Min when not running and using a 24kg bell.

1 Mile Run @ 8mph & 1% incline
Jerks- R&L
Overhead Lunges- R & L
Row 500m
Floor Presses- R & L
Row 500m
Long Cycle- R & L
Run .25 Mile @ 10.5mph and 1% incline
Pullups
Row 500m
Pushups
Jerks- R&L
1 Mile Run @ 9mph and 1% incline

Cooldown:
40 Min Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
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Bob's WOD 052509

Warmup: @ 24kg
2 Min. Swings(single leg swings)
5 Min TGU
3 Min Jogging

Workout:
3 Rounds @ 1 Min Per Movement
Bench Jumping
Pullups
Jumping Lunges
Handstand Pushups
Hanging Knee Raises

Then:
Balance Practice

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob's 2 Latest WODs

052009

Workout: 14 Min. straight thru w/o breaks and not setting the bell down. 24kg for all.

Swings
Right arm swing
Left arm swing
Swings
OALC- R
Jerk- R
OALC- L
Jerk- L
Swings
Snatch- R
Snatch- L
Snatch- R
Snatch- L
Swings

Then:
5 Sprints @ 10mph and 7% Incline for 30s on and 30s off

Cooldown:
Synergy Flow

___________________________
052309
Workout: 2 Min when not running and using a 24kg bell.

1 Mile Run @ 8mph & 1% incline
SDHP
Overhead Lunges- R & L
Row 500m
Floor Presses- R & L
Row 500m
Long Cycle- R & L
Run .25 Mile @ 11mph and 1% incline
Pullups
Row 500m
Pushups
SDHP
1 Mile Run

Cooldown:
20 Min Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
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Kettlebell Kamp 051809

Warmup:
Swing, Push, Lunge Warmup

Workout:
6 Min. One Arm Long Cycle @24kg and 10rpm

3 Min. One Arm Press Set @24kg

2 Min. One Arm Swings @24kg

Renegade Rows 20x(10R/10L) 1 Set @24kg

2 Min. Planks & Down Dog (1 min each)

Then:
15x Pushups
15x Diamond Pushup
15x Suicide Pushup
Take a 3 minute break and repeat.

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WOD 051709

Warmup:
3 Min. Jog @ 7mph & 2% Incline

Workout:
9 Min. Sprint Intervals @ 10mph & 5% Incline, 20s on and 10s off

Then real quick:
10 Handstand Pushups
30 Decline Situps
20 Pullups

Cooldown:
30 Min. Synergy Stretch
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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Bob's WOD 051509

Warmup:
3 Min. Incline Walk
2 Min. Swings @20kg

3 Rounds: 60/0, 1 Min. between Rounds

Static Squat
Pullups
Down Dog
Rack Jump- R @20kg
Down Dog
Rack Jump- L @20kg
Down Dog
Dips
Static Squat

Cool Down:
Synergy Stretch
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WODs 051209 & 051309

Yesterday I felt great and had my energy back, but didn't want a long workout.

2 Min. Swings @ 20kg
10 Min. One Arm Long Cycle @ 20kg and 12rpm
2 Min. Swings @ 20kg

Then:
20 Min. Yoga
______________________

Today I wanted good cardio so I went to the gym for this one.

40 Sets of 15/15 Concept 2 Rower Sprint Intervals

Then:
30 Min. Yoga
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WOD 051109

Lite Day- I needed to do something, but the recent heat increase to the 90's on up has just left me feeling drained. I'll get acclimated again real soon.

Warmup:
1 Min Swings @ 24kg
1 Min Pushups
1 Min Forward Lunges
1 Min Reverse Lunges
5 Min. Run 7mph & 1% Incline

Workout: 1 Round
1 Min. SDHP
1 Min. Swings
1 Min. Supine Rows
1 Min. Reverse Lunges
1 Min. Clean & Press

Then:
4 Min. Guerrilla Sprints @ 4% Incline & 10mph

Cooldown:
5 Min. Run @ 7mph & 1% Incline
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WOD 050909

Warmup:
5 Min Jogging

Workout:
3 Rounds: 1 Min. Each
Prisoner Jump Squats
Full Decline Situp Punches
Box Jump Dog Series
Pullups

Then: 10s
3x Sabertooth & Bear Crawl Sprints

Then: 30s
4x Incline Sprints @ 10% and 9-10mph

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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050509

2 Circuits

Circuit 1: 5 Rounds
3 TGU's @ 60lb for 1st round & 45lb therafter
10 Pullups

2 Min. Rest

Circuit 2: 5 Rounds
5 Handstand Pushups
.25 Mile Sprint @ 10mph and 1-2% incline

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Workout 050209

The day before I did 12 Min. Guerrilla Sprints.

Warmup:
Double 3lb Mini-Sledge Drill

Workout: 2 Movements & 10 Rounds
5x(per side)Long Cycle Clean & Jerk/Press
30x 2 Hand Swings

Long Cycle Jerk or Press
The first 2 Rounds I used the 20kg for Jerk & Press, 3rd & 4th was 24kg for Jerk & Press, 5th thru 9th was 28kg for Jerk for half those rounds and Press for the remainder , and 10th was 32 for 1, 28 for 1, & 24kg for 3 and all these were Presses.

Swings:
The first 5 Rounds I used the 32kg for the swings and the second 5 used the 28kg.

Then:
30 Min. Synergy Flow Yoga
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
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Workout 043009

The day before I ran for 20 min and then did 20 min of yoga.

Warmup:

Turkish Getups (alternating sides)

2 Laps



Workout:

Round 1: 30s

Swings- R

Swings-L

100 Russian Twists



Round 2: 30s

Clean- R

Long Cycle Clean & Press- R

Clean- L

Long Cycle Clean & Press- L

50 Russian Twists



Round 3: 1 Min. Per Side

High Windmills

25 Russian Twists

2 Min. Swings



Round 4: 1 Min

Figure 8 to hold

Hand to Hand Sumo Deadlift

Jumping Jacks



Round 5: 1 Min.

Snatch- R

Snatch- L

1 Min. Swings



Round 6: 30s

Clean & Overhead Squat-R

Overhead Lunge-R

Clean & Overhead Squat-L

Overhead Lunge-L

2 Min. Swings



Cooldown:

Synergy Flow

Bob Garon II,

IKFF & AKC certified Kettlebell Coach

(623)239-0877

---

Fitness Has Nothing To Do With Looking Good.

Website: http://www.bobgarontraining.com



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042709

Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Forward & Reverse Lunges

Workout:
10 Min. Sledgehammer Set @ 8kg and 30rpm

Then:
25 Chirpees
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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042409- Swing Pushup Series

3 Rounds and no rest: (7-10 pushups in each set)

2 Hand Swings @ 20kg
Hindu Pushup
2 Hand Swings @ 20kg
Explosive Med Ball Pushups
2 Hand Swings @ 20kg
Suicide Pushups
2 Hand Swings @ 20kg
Med Ball Switch Pushups
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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042309

Workout:

15 Min. Forward Walking Lunge Set

Then: 3 Rounds
20x Pullups
3x Get up Situp @ 16kg
15x Supine Pullups
1 Min. Bench Jumps

Then:
25 Min. Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
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042109

Warmup:
2 Min. Swings(1st min 2 hand, 2nd min darcy)
1 Min. Pushups
2 Min. Lunges(1st min reverse, 2nd min forward)

Workout: 4 Rounds

15 Pullups
5 High Windmills @ 20kg
10 Handstand Pushups
50s Sprint @ 10% and 9.5-10mph

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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Kettlebell Kamp 042009

Warmup:
5 Min. Turkish Getups
Monkey Walk for distance

Workout: 2 Rounds: 120/30, (1:30 rest between rounds

Jerks or Push Presses(R & L, 1 min per side)
Planks
Sprints
Overhead Up/Dwn Lunge(R & L, 1 min per side)
Planks
Sprints
Thrusters (R & L, 1 min per side)
Planks
Sprints

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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Forgot About 041609

Thursday I practiced 6-10 Min. Sets, at the IKFF Tucson Cert while assisting Steve Cotter, of the following:

Swings
Cleans
Presses
Push Presses
Jerks
Snatches
Rack Squats
Overhead Squats
And some other kettlebell "funness". :)
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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041809

Warmup:
2 Min. Swings(1st min 2 hand, 2nd min darcy)
1 Min. Pushups
2 Min. Lunges(1st min reverse, 2nd min forward)

Workout: 2 Rounds
7 High Windmills per side @ 20kg
1 Min. Box Jumps
1 Min. 2 Hand Swings
Rest 30s

5 TGU- same side @ 20kg
1 Min. Box Jumps
1 Min. 2 Hand Swings
Rest 30s

Then:
Pool & Hot Tub Time :)
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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Bob Garon's 2 Extreme Comeback Workouts

Last week was my yoga and screw around "off week" to overcome a couple lingering injuries and just rest up overall.

With my "comeback" comes new goals. I'm still going toward my Turkish Getup goal of 100lbs and then onto my bodywieght, but my new goals are actually old goals. I used to be able to pump off 30 pullups without blinking an eye and without constant practice of that a little is lost. I can easily get 10 and then kip for 10 more, but my 30 would only come with a quick recovery rest in between- which is perfectly fine, but I was non-stop.

I also want to work on my muscle ups again as well as my handstand pushups. I'm going to focus on the extreme of bodyweight training and have fun doing it. I want to be able to perform true handstand pushups without the aid of a wall. I also one day want to own "The Flag".

My workouts for the past two days are as follows:

041309
Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Lunges

Workout: 3 Rounds
20 Pullups
2 Min. Reverse Lunges
10 Handstand Pushups

Cooldown:
30 Min. Yoga
_________________________

041409
Warmup:
Stretches, Foam Roller, & 5 Min. Treadmill Jog @ 6.5mph

Workout: 4 Rounds
10 Pullups
5 Knees At Waist Hold Strict Pullups
30s Incline Treadmill Sprint @ 10% Incline and 10mph

Cooldown:
30 Min. Yoga
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob's Workout 040209

Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Lunges(1st min forward, 2nd reverse)

Workout:
I set my Gymboss to 1 Min. Intervals and performed the following:

3 Rounds
1 Min. Pullups
2 Min. Same Side TGUs @ 24kg
1 Min. Reverse Lunges

Cooldown:
40 Min. Yoga
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

033109

Warmup:
2 Min. Swings @ 20kg
1 Min. Pushups
2 Min. Lunges(1st min forward, 2nd reverse)

Workout
6 Min. Alternating TGUs @ 32kg

3 Rounds
10x Pullups
10x HandStand Pushups
2 Min. Lunges(1st min forward, 2nd reverse)

6 Min. Alternating TGUs @ 20kg

Cooldown:
25Min. Power Yoga
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

My Workouts As Of Late

Lately I've been performing k-bells 3x per week, interval sprints or hiking 2-3x per week, and yoga 5-7x per week. It's been working very well for me and I feel great everywhere- especially my back.

Here are a few of my latest workouts.

Warmup:
2 Min. Swings
1 Min. Pushups
2 Min. Lunges(1 min forward & 1 min reverse)

3 Rounds: 60/0, 1 Min. between Rounds

Down Dog
High Windmills right side
Down Dog
High Windmills left side
Down Dog
TGU right side
Down Dog
TGU left side
Down Dog

Cool Down:
Synergy Stretch

______________________
Warmup:
90 Swings(30 2 arm, 30 r & l)

Workout:
6 Min. One Arm Long Cycle @ 20kg
and 10rpm
6 Min. Half Snatch @ 20kg and 10rpm
3 Min. Alternating TGUs @ 20kg

A-Mountain Sprints

______________________
Warmup:
2 Min. Swings
1 Min. Pushups
2 Min. Lunges(1 min forward & 1 min reverse)

Workout:
6 Min. TGUs @ 20kg
6 Min. TGUs @ 24kg
5 TGU Reps @ 28kg

1 Hour Yoga Practice


______________________
Warmup:
2 Min. Swings
1 Min. Pushups
2 Min. Lunges(1 min forward & 1 min reverse)

Workout:
10 Min. Alternating Sledgehammer Set @ 4kg and 35rpm
This was easy. I need a heavier hammer.

5 Interval Sprints @ 15% incline & 10mph, 20s on and 1 min. off

1 rep TGU @ 32kg

40 Min. Yoga Practice
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Crossroads of My Health

Over the past couple weeks I have been through a mixture of only a few kettlebell workouts, quite a few yoga practices, and a couple hikes. I took a 10 day recovery week from the bells and performed yoga and cardio. It was actually the best I've felt in a very, very LONG time.

10 days later I performed my first Long Cycle workout and it went well. It was a simple 6 minute set with 2 20kg and 6rpm. Then I performed a 4 minute set with 1 28kg bell and 6rpm focusing on a double long lockout. Lastly I ran on the boring treadmill for 20 minutes at 7mph and 2% incline.

The day after I took it off from the bells, but on with yoga. I felt great.

Then today I performed another Long Cycle set. It was a 12 minute set with 2 20kg bells and 4rpm. After the set I felt all tight and my neck/traps were super tight beyond comfort. I tweaked something in my lower back as well so that forced me to compensate elsewhere- thus the neck issue. My strength and endurance felt better than ever, but regarding the issues mentioned above- I am beyond withstanding.

So this leaves me at a crossroads.

I love Long Cycle and really wanted to progress into Master of Sport numbers, but never at the sake of injury. That's just foolish. When I began this quest 3 months ago I mentioned that overall strength would never be a factor as that would certainly come with time, but the strength and condition of my lumbar spine would be the only hang up from me making good progression.

This is my new plan. I will not give up Long Cycle, but will be dialing back the weight when using 2 bells. This really stinks because the ONLY thing holding me back is my stinkin lower back. My body is strong enough muscularly and this is quite frustrating.

So with that said Long Cycle will continue, but mostly with one bell. I can handle the 32kg no problem with one so I can still continue to get stronger.
I will be performing regular One Arm Long Cycle 3x per week.
2-3x per week I will be performing Turkish Getups, yoga, and hiking or any cardio of my choice such as rowing, sprinting and straight running.

This will continue my strength and stability focus and hopefully one day I can progress into the Master of Sport once again, but overall my health is my ultimate goal and that will be my continued conquest.

Lovely Days of Practice times 2

Valentine's Day Practice 021409:
Warm-up:
Mobility, Lunges, TRX thoracic opening movements

Workout:
10 Min. Long Cycle @ 2 16kg and 8rpm

Then:
TRX movements
2x10 Bench Jumps while holding one 16kg bell

Then:
30 sets of MVO2 15:15 High Swing Protocol
_________________________________________


Practice 021209:
6 Min. Long Cycle @ 2 20kg and 6rpm

Then:
4 Min. OALC @ 24kg Reps per minute are as follows: Minutes 1 & 3 were
8rpm and Minutes 2 & 4 were 10rpm.

My focus for this practice was lockout. I held each one longer than
usual. This is something I will be working ongoingly.

Then:
South Mountain Telegraph Pass Trail hike

Been Practicing...

Over the past couple weeks I've been training with Sandbags and of course the Kettlebells. The sandbags were at Josh Henkin's workshop in Scottsdale. It was a great time and I learned a great deal.

Where the k-bells are concerned I've been on track with my Long Cycle practice. I've performed a few 6 minute sets and a couple heavier 28kg 4-6 minute sets. My focus has been on my lockouts and not looking up when I jerk- as seen in the 10 minute video of my previous post.

This past week, and for next week as well, I dropped down to the 16kg bells and really focused on holding my lockouts for at least a one- one thousand count. That definitely makes a difference in the game, but it's been good for me.

Practice 013009

10 Min. Long Cycle @ 2 24kg and 6-8rpm
The first 9 minutes were 6 reps per minute and the 10th minute was 8 reps per minute. This was a PR for me and it felt great leaving me feeling strong.

Practice 012709 & 012809

012709:
I still felt pretty worn down from the bug I had over the weekend so I just did a quickie today.
6 Min. Long Cycle @ 2 20kg and 6-8rpm
First and sixth minutes were 8rpm and the middle 4 minutes were 6rpm

Then:
20 Min. Run @ 6.2mph and .5% incline on treadmill

012809:
6 Min. Long Cycle @ 2 20kg and 6-10rpm
First and sixth minutes were 10rpm and middle 4 were 6rpm

Then:
6 Min. OALC @ 20kg and 10rpm

Then:
12 Min. Guerrilla Sprint Intervals

012309 & 012609

012309:


6 Min. Long Cycle @ 2 20kg and 6-8rpm
The first and sixth minute I performed 8rpm and the middle 4 minutes was at 6rpm.  Total was 40 reps.

Then:
4 Min. Double Cleans @ 2 24kg and 6rpm

Then:
20 Min. Run

Before and during this workout I felt very strong and good.  After this workout I caught a slight bug that drained my energy so I took the next two days off- which is NOT something I normally do.

012609:
6 Min. Long Cycle @ 2 20kg and 6-8rpm
The first and sixth minute I performed 8rpm and the middle 4 minutes was at 6rpm.  Total was 40 reps.

Then:
6 Min. One Arm Jerks @ 20kg and 20rpm
Ok so this kicked my butt, but afterward I was very proud of myself that I was able to continue at this pace despite not feeling 100% yet and something telling me to stop.  That is NOT something I do.  So I didn't!!!