Sunday, October 19, 2008

Kettlebell Ballistics

Sunday October 19, 2008

Weight: 180 lbs

Considering I went out everyday last week to a restaurant (Indian, Chinese, Italian, Thai, Steak and Ale) with my visiting co-workers and I haven't gained a lot more, I'm quite pleased.

Early evening:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

32kg x 1 x 5l/4r Snatch
24kg x 1 x 5/5 MP

24kg MaxVO2 Snatch Protocol @ :15/:15, 8 reps/set
Total sets: 22 (PR), 8, 10

40kg x 2 x 5/5 One-hand swings
48kg x 5 x 10 Two-hand swings
32kg x 3 x 10/10 One-hand swings

The cool weather that has rolled in here today plays well to my internal thermostat especially when doing a volume ballistics. As a result, I was not surprised to set both a PR in a single session (22 sets) and volume PR (320 reps) of MaxVO2.

The bulldog (40kg) one-hand swings are improving but still not at all easy. Man, I really love two-hand swings with the beast (48kg). When I focus on squeezing my glutes at the hip lock out, that big mutha continues to float up giving me a very short but still appreciable rest. I remember several months ago when 32kg one-hand swings were just too difficult .. its very nice to bang out sets of ten each arm.

Total volume: 29440 lbs


kObA said...

Hello. Heavy Swings Great !!
Respect by kObA

Taikei Matsushita said...

Steak and Ale is in Massachusetts?
Didn't know this was a franchise. Went there when I was down in Texas.

Koba's my student by the way.

Howie Brewer said...

Dang Franklin, now when did you go off and get yourself a BEAST???

I guess I've been out of things for a bit too long now.

Franklin said...


I am so pleased that you stopped by to offer such encouraging words .. thanks!


It wasnt' actually Steak and Ale but similar type of restaurant with a strictly western cuisine .. I actually had a grilled sirloin with a glass of pinot noir.


The beast and his related but trimmer comrade, the bulldog, have joined my humble basement dungeon just recently. Although the future looks bright and holds a much broader range of participation, so far we have partaken in nothing fancy, just mainly a lot of heavy swings. I probably could have gotten along fine without the beast but now that I have it, its rather quite fetching!

I know, I know .. one has to be slightly twisted to develop an emotional attachment to a handled curvaceous hunk of iron. :)

kObA said...

I'm glad to your comment.
Thank you very much.
Respect Mr.Howie brewer

& Thanks My teacher.(^0^