Heya Mike. First off I msut say that you are the epitome of T-dom. Begining your quest as a faithful forumite you’ve become a K-Bell Guru. Since I can’t make it to the Scotland K-Bell extravaganza combined with my proud new ownership of a 24kg K-Bell (Chuck needed a bigger friend) and add the fact that my Steve Maxwell video won’t be here until next week, I request of you some K-bell routines. I desire something that would involve severe projectile vomiting towards the finale. Whatcha got? Thanks in advance. Lata.
"MBE: Playing with his big iron balls...and his K-Bells since 1109. JADABB founder, 2002."
Thanks for the kinds words Monkeyboy Eric and go to my website at mikemahler.com as I have written several articles on kettlebells. In the mean time, try doing kb snatches for 5 seys of 12. Pass the bell from arm to arm after each set and do not stop until you have competed all five sets. If you can still breath after that, try doing 3 sets of 10 on clean and jerks, again passing the bell from hand to hand after each set.
Okay I have another killer cardio KB routine. Do 10 sntaches with each arm, (one after the other, no break) and then run 100 yard. dO another set of snacthes, run 100 yards, etc. If you can do three rounds, the KB that you are using is too light or you are in great shape.
Morning workout
Five, three minute rounds of rope work with two minutes of kettle bells and one minute of gpp between rounds.
3 minutes skipping
30 seconds pushups
One minute swings
One minute squat pulls
30 seconds pushups
3 minutes skipping
30 seconds ali shuffle
One minute cleans
One minute jerks
30 seconds ali shuffle
3 minutes skipping
30 seconds chinee’s
One minute snatch’s
One minute swapping swings
30 seconds chinee’s
3 minutes skipping
30 seconds burpee’s
Two minutes snatch’s
30 seconds burpee’s
3 minutes skipping
30 seconds pushups
One minute swings
One minute squat pulls
30 seconds pushups
Rest periods are all but non existent, you are allocated a total rest period of 3 minutes , no single rest period should exceed 45 seconds, use your time wisely!
Rolling
Forward roll’s 10 consecutive
Dive bomber pushups 40
Backward roll’s 10 consecutive
Chinee’s 100
Forward shoulder roll with ground strike 10 consecutive (vary shoulder)
Rocking squats 50
Backward roll’s 10 consecutive
Reverse pushups 25
Forward roll into squat jump 15 consecutive
Fingertip pushups 15
Cartwheels 15 (work each side evenly)
Rest as little as possible .
Thanks fellas. I was going to start a new routine this week however I am having such fun and am becoming so beautifully sore from my new (Yet-to-be-named) 24kg. and “Chuck” my 16kg. I do my “Grind” movements (Presses, chest pullover, ect.) first, followed by 20-25 mins of high rep swings, snatches, ect. Hyphnz, if you’ve been reading my recent posts (obviously not, hrumph!) I’ve noted that JADABB is the acronym for Just Another DumbAss BodyBuilder, united. My new project. No idea what to do with it but seemed entertaining at the time. Hmmm, maybe we’ll get t-shirts. I needa go buy pants. Lata.
“MBE: He’s got it goin’ on, even when the lights are off. Since 1200 BC. JADABB founder, 2002.”
MBE, I actually saw the explanation of JADABB on the pick up lines thread approx 24 hrs ago, but as you hadn’t responded to this I left it, I consider myself reprimanded and will probably lose approx 25lbs due to the stress NOT!. To Coach Baillie, where did you dream that workout up? It looks positively horrid.
I made that workout up for a client of mine, he wanted something for his morning session to further jolt his system. Well…he did ask for it, didn’t he!
