Anvil or Hammer


Putting the mental in experimental

Posted in Kettlebells,Rest and Recovery by Mike on October 14, 2008

Two workouts today, yes two

Experiment number 1 – morning workout
12K Kettelbell (yes, 12K)
2H swing X 10
1H swing X 5/5
Snatch X 5/5
Clean + Bottom up press X 5/5
3 circuits
This is as best I can recall, that was hours ago.
This is really light and I know it. I still have major reservations about training heavy in the morning. On top of that, this ins’t meant to be a hard workout. I just want to get some blood flowing, to get that nice feeling you get with morning training and because I’ve been feeling a real impulse to get a little more movement in my day.

Experiment two – Anthony DiLuglio workout
warmup – DFD2 2 rounds 16K
Unless I otherwise indicate, all of the following is with a 24K kettlebell. 30 seconds training, 30 seconds rest
One Arm Press, Left – 8
One Arm Press, Right – 8
1/2 Snatch, Left – 8
1/2 Snatch, Right – 8
Double Squat (2 24K kbs) X 6
Barbell Getup Situp (no weight) X 3
Figure 8 to Hold (16K kb) X 7/8
Should Width Push Up X 13
Plank
rest (total 1:30 rest)
One Arm Push Press, Left X 9
One Arm Push Press, Right X 9
Snatch, Left X 9
Snatch, Right X 9
H2H Sum Deadlift X 20
Side Bend, Left X 12
Side Bend, Right X 14
Alternating Clean (Dip and Switch) X 5/6
Wide Pushup X 15
Rest
Double Clean and Jerk (2 24K kbs) X 5
Double C&J X 5
1/2 Snatch, L X 7
1/2 Snatch, R X 8
Behind the neck squat X 12
Windmill X 2/1
Double C&J X 5
Staggered Pushup X 8 (singles, 1/2s)
High Plank (sets of 5 seconds)
This is the first workout from Punch Gym’s new eBook, Strength in Motion. I recommend it highly. I’m torn between my desire to post my workouts in the public domain and my desire to not theive anyone’s intellectual property. For me, posting workouts wins. All I can say is, I like Anthony’s book, I recommend Anthony’s book, you could attempt to rebuild his book based on some workouts I will be doing but you will be missing things. So if you want to try it, go get a copy.
There are some movements in here that I have never done before, fortunately Anthony posted an FAQ video which is helpful.

Strength in Motion Q&A from art of strength on Vimeo.

This workout was tough. It was tough because it was new, because I was using a relatively heavy bell for me, 24K and because I made some mistakes. The big mistake was doing two double clean and jerks where I should have done single long cycles. That about put me down. I spent that last set fighting to keep going and to not let my body get carried away with itself.
I know the workout was tough for a couple reasons. First, I felt it, I was worn out and my shirt was soaked. Second, people reactions. I got some funny double takes on my back to the locker room, still dripping. I’m corgial as I travel, I say hi to folks, whether I know them or not. I walked past one guy I see ever week, we said our “how’s it going” and he started to say something about did I have a good workout, then turned and looked and said “I know you had a good workout”. A good workout it was.

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