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Old 12-10-11, 01:20 PM  
macska
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Join Date: Feb 2004
Location: NJ
I did workout #1 today, I just couldn't wait. I think I'm going to love this program. It is challenging but definitely doable. You need to pick the right size kettlebells for sure in order to get the most benefits. (What's new? )
1/pull ups
2/many sets (8 maybe I don't have it in front of me) of jerks (or push presses) starting with light to moderate to heavy to moderate pair of bells. 10-20 reps. I used a pair of 8 or 10kgs. I love the jerks, I feel that it works my entire body so well.
3/snatches only 10 or so on each side
4/jerk squats (only the squat part of the jerks holding the 2 kettlebells) it is better than it sounds
5/dips I did 3/25

Steve is cool, you can hear his breathing very well, which is so important to do correctly with these exercises. It was actually very helpful to me. Fast paced, but with enough recovery. My heart rate was exactly what it was supposed to be.
I felt very very good but not entirely toast at the end. Again, you have to pick challenging weight for this program. If this program doesn't make you ripped I don't know what will. I will do the # 2 on Monday. I'm really enjoying this!!
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Old 12-10-11, 01:28 PM  
counterclockwise
 
Join Date: May 2008
Location: TX
Quote:
Originally Posted by ddj View Post
Does this include warm up and cool down? I know those are on a different disc.
Nope. I'll go back and amend the post.
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Old 12-10-11, 01:31 PM  
counterclockwise
 
Join Date: May 2008
Location: TX
Quote:
Originally Posted by macska View Post
I did workout #1 today, I just couldn't wait.
Wait Mari, I was going to say I'd start it with you Monday! : ) Just kidding. Anyone want to start a check-in? I'm so excited! I don't have anything that combines more traditional lifts with KB stuff - love it!
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Old 12-12-11, 01:40 PM  
macska
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Join Date: Feb 2004
Location: NJ
I did workout 2 today. My favorite long cycles, weighted squats, dead lift and a farmer hold at the end. About 25-30 min or so depending on your recovery. again, the secret is to pick the correct weights, and they need to be heavy. The rep counts are 10. The few warm up sets were followed by 4 sets of 10 long cycles. (That is a clean combine with a jerk). I picked 2-20 lb since I don't have 2 10kg and 2 12 kg might have been a little too heavy, since Steve is moving fast. But I may just repeat the whole thing again with my 2 12kgs.
After that we added a few sets of barbell squats and a few sets of deadlifts. All is good, but I have to go a little heavier next time.
I didn't have a whole lot of time this morning to fetch the correct plates and the 45lb barbell, so I did lighter than I should have. But overall it is an amazingly simply but very effective program.
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12 marathons
2 ultra marathons (50k)
PR: Mohawk-Hudson Marathon 3hr 40min

"You finish when you are done not when you are tired."
David Goggins
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Old 12-12-11, 08:04 PM  
afirmrose
 
Join Date: Jan 2006
Location: Utah
Rats I have not received mine yet.

I heard back from Samantha and they are between 28- 40 minutes each.
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"Oxygen is free. Breath it in!" Jennifer Galardi DOTI Hip Hop Party

"A 30-minute workout is just 2% of your day. No excuses." Clubz

Lisa Shaffer 2013 10,000 Kettlebell Swing challenge completed.
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Old 12-13-11, 09:22 AM  
macska
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Join Date: Feb 2004
Location: NJ
I can't believe that I'm actually pleasantly sore today. The type of exercises with the correct heavy heavy bells at the right tempo did it. I feel good...
__________________
12 marathons
2 ultra marathons (50k)
PR: Mohawk-Hudson Marathon 3hr 40min

"You finish when you are done not when you are tired."
David Goggins
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Old 12-15-11, 07:43 PM  
afirmrose
 
Join Date: Jan 2006
Location: Utah
Mine came in the mail yesterday and I have previewed the first workout in week 1. I think I am going to like this program.
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Wendy

-----------------------------------------------
"Oxygen is free. Breath it in!" Jennifer Galardi DOTI Hip Hop Party

"A 30-minute workout is just 2% of your day. No excuses." Clubz

Lisa Shaffer 2013 10,000 Kettlebell Swing challenge completed.
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Old 12-15-11, 08:25 PM  
macska
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Join Date: Feb 2004
Location: NJ
I plan to do WO 3 on Saturday, it seems like another "Snatch-fest".
__________________
12 marathons
2 ultra marathons (50k)
PR: Mohawk-Hudson Marathon 3hr 40min

"You finish when you are done not when you are tired."
David Goggins
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Old 12-16-11, 10:11 AM  
Rhonda
 
Join Date: Nov 2001
Location: MI
This program sounds good. Can't afford it right now but it will be going on my wishlist. Do you need 2 KBs of the same weight for exercises? I have several KBs but only one of each size.

Thanks
Rhonda
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Old 12-16-11, 01:27 PM  
afirmrose
 
Join Date: Jan 2006
Location: Utah
Rhonda - Just a quick glace through the workout log book and it looks like there is a lot of double kettlebell exercises.
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Wendy

-----------------------------------------------
"Oxygen is free. Breath it in!" Jennifer Galardi DOTI Hip Hop Party

"A 30-minute workout is just 2% of your day. No excuses." Clubz

Lisa Shaffer 2013 10,000 Kettlebell Swing challenge completed.
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