Journal: Grease the groove


Kettlebell session – grease the groove 10

Pistols – 12kg – 1 left, 1 right – 2 sets
TGU’s – 28kg – 1 left, 1 right – 2 sets.
Snatches – 28kg – 5 left, 5 right – 2 sets
Single arm press – 28kg – 5 left, 5 right – 2 sets
Renegade rows – 24kgs – 10 reps – 2 sets
1 minute plank

July 9, 2014


Kettlebell session – grease the groove 9

TGU’s – 32kg – 1 left, 1 right – 2 sets
Pistols (moved them forward so legs are fresher) – 12kg – 1 left, 1 right – 2 sets (concentration and focus still an issue)
Snatches – 28kg – 5 left, 5 right, 32kg – 3 left, 3 right (felt good so I’ll do a 2nd set of this), 32kg – 3 left, 3 right.

Going to have a break now for 6 hours as I have 3 clients. I’ll finish off routine when I get home tonight.

Single arm shoulder press – 32kg – 3 left, 3 right – 2 sets
Renegade rows – 24kgs – 10 reps – 2 sets
Side planks 30 secs each side

July 8, 2014


Kettlebell session – grease the groove 8

Feel a bit sore from yesterday so will drop the weight down and see how I get on.

TGU’s – 28kg – 1 left, 1 right – 2 sets
Snatches – 28kg – 5 left, 5 right – right bicep felt a bit tender on the way down so will drop to 24kg for 2nd set. 24kg – 5 left, 5 right.
Single arm press – 28kg – 7 left, 7 right – 2 sets (messing around with undulated training now)
Pistols – failed on 12kg, couldn’t get back up. Been up since 6.30am for clients so that may be a factor. Greased the groove with my TRX instead. 5 left, 5 right – 2 sets.
Renegade rows – 24kgs – 12 reps – 2 sets.

Then just fancied doing some bent presses so went with it. 24kg – 3 left, 3 right; 28kg – 3 left, 3 right.

Finished with a 30 secs side plank on each side.

Felt really worked, maybe due to yesterday’s work with the 32kg and 2 mornings of really early starts with clients, so will have 2 days rest now even if I feel amazing on the 2nd day. Recovery is so so important. See you Tuesday.

July 5, 2014


Kettlebell session – grease the groove 7

I did another 2 consecutive grease the groove days. Then had 2 days rest. I really wanted to train on the 2nd rest day, but stuck to the 2 day rest rule.

Yesterday I started again, and did the pistol with 12kg and everything else with a 24kg.

Today is my 7th day. I’m feeling strong after leaving charge in my battery with yesterday’s session.

TGU’s – 32kg – 2 left, 2 right – 2 sets
Snatches – warmed up with 5 reps each side with a 24kg & 28kg. 3 mins rest between sets. My 28kg was slippy due to it’s finish so I sanded the paint off and it’s better.

Then 32kg – 5 left, 5 right – 2 sets. My mind started drifting on 2nd set so really had to re-focus.

Single arm press – 32kg – 3 left, 3 right – 2 sets

Pistols – 12kg – 1 left, 1 right (failed on first right rep due to lack of concentration and tension in my body) – 2 sets. I haven’t done these for 6 months so I need to re-grease the groove to improve. You are only good at what you practice regularly and sometimes you focus on different exercises. The change in stimulus is good for your body.

Renegade rows (press up, left pull, press up, right pull, press up) 24kgs – 10 reps – 2 sets

3 mins rest between all sets in session.

Did child’s pose stretch, then a body twist each side.

Finish with 30 secs plank.

July 4, 2014


Kettlebell session – grease the groove 3

Woke up feeling tired and lethargic so decided to take it easier on today’s session. Made a double espresso with a tea spoon of extra virgin coconut oil.

Always listen to your body on the day when deciding what to do. Work, life and a few beers the night before can take it out of you. BUT there is always something you can do and you always feel better afterwards. Our bodies love movement, and Kettlebell exercises are lovely movements.

TGU’s 24kg – 1 left, 1 right – 2 sets
Snatches 24kg – 5 left, 5 right – 2 sets
Single arm presses – 24kg – 5 left, 5 right – 2 sets
Pistols using the TRX (because yesterday’s pistols with a 12kg weren’t smooth, so I’ve gone back a step to improve the movement) – 3 left, 3 right – 2 sets
Renegade rows – 8 reps – 2 sets
Plank – 1 minute

June 28, 2014


Kettlebell session – grease the groove – session 2

TGU’s 32kg – 1 left, 1 right – 2 sets
Snatches 24kg – 3 left, 3 right, felt good so then 28kg – 3 left, 3 right, felt strong so then 32kg – 3 left, 3 right.
Single arm shoulder press 32kg – 3 left, 3 right – 2 sets.
Pistols 12kg – 1 left, 1 right. Right side was wobbly so second set tried to focus harder and add more tension.
Renegade rows (press up followed by single arm pull) 24kgs – 8 reps – 2 sets
30 second plank to finish.

June 27, 2014


Kettlebell session – grease the groove 1

2-3 mins rest between each set. Just going for neural stimulation, not fatigue. Each exercise I did similar reps with a lighter weight to warm up.

TGU’s 32kg – 1 left and 1
right side – 2 sets
Snatches 24kg – 3 left and 3 right – 2 sets
Single arm presses – 32kg – 3 left and 3 right – 2 sets
Pistols – 12kg – 1 each side – 2 sets
Renegade rows – 6 pulls total – 2 sets
Plank – 30 secs.

June 26, 2014