Archive for the ‘Intermediate Conditioning Workouts’ Category

CT – KB and cardio

Activity: CT
Training Partner: NA
Calories intake: 2905
Exercise calories: 308

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Set-

20x Kb Swing
5ps x KB T getups
5PS x KB windmill
10 x KB Ribbons
1Min spint

3 Set - 3rd set double everything

10 x Bag slam
10 x GNP bag combo (10-1 punching)
10 x KB renegade ROW
10 x box jump (60cm)
100x Skips

2 Set

1min Plank (normal and X)
10 x 5 stage leg raise
10ps x MB around legs.

NOTES: Not a SUPER hard session but it does get the cardio going.

CT – Small Conditioning

Training Partner:: NA
Calories intake:  2780 cal
Exercise calories:  380 cal

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3x

20 x Kb Swing
10ps x Rolling pistols
10ps x MB woodchops
10 x KB Turkish get up
12 x Burpee + MB slam
10 x TRX walkout
Skipping (100 turns)

3x
10 x TRX chest press
10ps x MB reach and grab
10 x Heavy bag slams
10 x Wrestler Sitout
10 x GNP combo (side control , mount , punch side control)
5 x 10m latteral shuffle

10-1
60cm box jump
control bag elbows

NOTE
: Need to increase that cardio conditioning, Session was good although i need to pick up the pace a bit.

 Damage: Hip flexor popping during MB reaches. Have to get this checked out very soon. Causing issues in my right hip.

CT – Variety

Activity: CT
Training Partner: Matt
Calories intake: 2710 cal
Exercise calories: 400 cal
Motivation level : High
Energy Level: High
Sleep – 8.5 hr

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 set

10 x KB Clean and press (back shoulder)
10(ps) x KB circles (core obs)
15 x Wall Hold + KB lift (legs delt)
10 x TRX Y delt raise (delts)
10(ps) x KB windmills (core lat obs)
10(ps) X KB lunge
Skipping x 100

3 set

5 (ps) x Turkish get up (whole)
10 x KB Ribbons (Shoulder)
10(ps) X KB row (back)
20 (PS) X KB one handed Swings. (chest core)
10 X TRX walk outs. (lats back)
1/5 Shuttles with KB (legs shoulder)

1 set

10 x Focus pad combos
20 x Impact crunch
20 x crunch and punch
10 X Flat stand boxing + Push ups
20 (ps) x round kick
20 x TRX mountain climber.
30-30-30 boxing

Damage
: NONE (spine feeling heaps better)
Notes: Almost 30c with 80%+ humidity made the air like soup today. So today was tougher than usual. Sweating my anus off. Still good session overall even though we didn’t get at least 3 sets of each. Trying to keep the session to 45 mins. I miss these session where i’m pushed to puking points. It’s been a while. Back to it soon after bulky bulk ends.

CT – KB domination.

Training Partner:NA
Calories intake: 2480 cals
Exercise calories: 365 cals
Motivation level : High
Energy Level: High
Sleep: – 9+ hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

5 Rounds

100,80,60,40,20 – Kb Swing
20, 15,10,8,6 (PS) – KB circles (full)
15,10,8,6,5 (PS) – KB Turkish get-up
15,10,8,6,5 (PS)- KB Windmills
20,20,10,10,10 (PS) – KB power clean and press
300,200,150,100,100 – Rope turns.

NOTES:

Man tough session! It took all testicular fortitude from me to complete it. Nearly vomited at round 4. Just through sheer stubbornness i kept going with it :). Good session and test of mental attitude. I think my neighbors think i am insane cause i was yelling at myself lol!

CT randomness

Training Partner:Louise
Calories intake: 2950 cals
Exercise calories: 468 cals
Motivation level : High
Energy Level: High
Sleep: – 8.6 hrs
IF: – NO

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 Sets

10 x KB Squat and Press + ct section (2 then 3 + Sprint + 5 partner pushups)
20 x KB Swings
40 x Moutain Climber
10 x KB Step up and press
10 x 1 arm KB FLOOR Press
1 Partner shuttle thirds

1 Set

8 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
20 x Latteral KB putdown
10 x Spider pushup Walk
10 PS figure 8’s MB
25m Resisted Kick

2 Sets (increasing load)
5/8 Turkish Get up
5 x 10 ten punch then Sprawl / 5 rnd 6 combo x 10 then 5 – 1 burpee
10 MB figure 8
5ps / 8ps x KB Clean to Over Head KB lunge
50 MB toe taps
25m Resisted kick / Bear crawl.

NOTES:

I thought i was gunna puke during the first set haha. It’s been a while. Our training room has been moved so we have to do it in a group fitness room instead of the training room so that sucked. I changed the session up a bit today. Good session my shoulders and quads are sore. I decided the second round of exercises were pretty bad combo so i changed it for the last 2 sets. Better idea me thinks.

CT – Cardio based #2

Training Partner: Louise
Calories intake: 3050 cals
Exercise calories: 451 cals
Motivation level : High
Energy Level: High
Sleep: - 9+ hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 set

25 x Kb Swing
10 x TRX Jack Knife / 10 x Burpee combo
20 x Front Kick
100 x Punch
1 X Footwork Ladder (foot movement)
25 m x Resisted Pulls

3 Set

10 X KB Military press (slow rep)
25m Sprint
10 X KB Circles
25m Sprint
20 X Jab, cross, round kick
25m Sprint
10 X KB Squat
Sprint

1 Set

20 X crunch and punch
10 X Boxing combo
20 x Bag Knees
10 X Flat/ Get Punch / KB floor press combo

1 Set

10 x TRX push up
10 x TRX Reverse Fly
10 x TRX back extention
10 x TRX pull through
10 x TRX Spider Plank (oblique twists)

Damage: None

NOTES:

Session wasn’t that hard at all mainly cardio fitness. So decided to tack on one extra set to the end of the session. TRX moves can be done in the body weight only form or changed with something else with a similar motion.

CT – High Cardio Core action

Training Partner: Louise
Calories intake: 2322 cals
Exercise calories: 418 cals
Motivation level : High
Energy Level: Variable
Sleep – 9 hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Sets

20x One Handed Kb Swing
20 x MB Side Slams
20x Russian Twist
20x Clap pushup
20X Clap situp
15 X box jump

2 sets

10x Power Clean / Squat Press
10x KB Lateral resisted shuttle / 4 x 10m High knee shuttle + 5 burpee
30-30-30 boxing
10x Wrestler sit out

2 Sets

20 X Knee ins
10x Walk outs
5 x Resisted leg raise / 5x  regular leg raise.

Injury: None, All doms seem to disappear over night.

Notes:

Energy variable today high in morn low in after noon, had a bit of light headedness before training but it went away,  Training was ok until the second set where the gassing began but still stubbornly got through it. Lat shuttle / High knee shuttle is a killer.

 

CT – KB Domination.

Training Partner: Louise
Calories intake: 2503 cals
Exercise calories: 551 cals
Motivation level : High
Energy Level: High
Sleep – 6 hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 Sets

30 x Kb Swing (40 swings on last set)
16 x KB snatch
50x Skip / 50 – 100 heavy bag punch
10 X KB Ribbons
20 X MB Pass
25 M Sprint & back

3 sets

8 (ps) x KB Squat + Yaw press
5 (ps) x KB Gunslingers (slow)
5 (ps) x KB Windmill (super slow)
10 X MB Side Throw
10 x MB toe Taps
Half court , Ladder Drill – Switching.

2 Sets

10 X KB iron Cross
20 X Impact Crunch
10x Burpees
10 X alligator crawl
20x heavy bag knees
Resisted Sprints

Injury: None

Notes:

Awesome session with some new exercises in there, very hard indeed.

CT – Conditioning

Training Partner: Louise
Calories intake: 2678 cals
Exercise calories: 428 cals
Motivation level : High
Energy Level: High
Sleep – 10hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

20x Kb Swing (core shoulder)
100 punch (shoulders arms )
10 x KB high pull (back Lats)
10ps X KB squats
5 ps x Rolling Pistol (legs)
100 skips

2 sets

10 x KB Ribbons (obs core)
10 x MB lunge and twist (legs core)
10x Lateral burpee (legs chest arms)
30 mountain climbers (legs core)
3 x 5m Shuttles

3 Sets

20 x crunch and punch / Crunch and elbow
10ps Kettlebell side bends (obs)
10 x KB stepup military press
10x Jab cross round knee / Jab cross hook hook knee
10 x Flat to get up then 1 – 10 punch combo / 10 x flat to get up uppercut combo
Injury: Upper back muscular

Notes:

Can tell my cardio fitness is lower than what i am used to but i still did rather well considering the limited cardio, i did suck quite a bit of air between sets though, which is unusual for me.
My HR is much higher too, over 170 when its usually about the 155 mark at top usage.

CT – Backyard shenanigans

Activity: CT
Training Partner: NA
Calories intake: cals
Exercise calories: 250 cals
Motivation level : High
Energy Level: High
Sleep - ~9hrs

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 set

40 x KB Swings (chest shoulder)
10(ps) x KB Clean and press (core Shoulder)
10 x Normal to Star Pushups (chest arms)
30 sec Plank + 6 T-pushup (core arms)
100 Rope turns (fast) (cardio)

3 Set

12 x MB lateral squat + pushout (legs shoulder)
10(ps) MB Reach and Grab (core arms)
5(ps) KB circle (back obs)
10(ps) KB Diagonal chops (obs arms)
5x  5m KB shuttle (cardio)

Injury: NA

Notes:

  • Cardio, endurance and recover has been diminished by the bulking process, I struggled through this today even though i usually when i’m fit do this + another 3 set.
  • I am doing heavier KB than usual with these routines.
  • Recovery is slower, you can see it in the HRM data.