Saturday, May 31, 2008

Family time today

No real training, just some basketball with my son and a cook out. Everyone had a blast.

Friday, May 30, 2008

Descending sets today

Double Swings descending sets 24s
15 reps 60s rest
15 reps 60s rest
12 reps 60s rest
12 reps 30s rest
10 reps 30s rest
10 reps 30s rest
8 reps 30s rest
8 reps 15s rest
6 reps 15s rest
4 reps


Thursday, May 29, 2008

Matt Schinabeck's Blog

One of my occasional training partners has decided to create a blog. He is currently training for the Sept. '08 RKC. He has posted some great questions and vids on the DD forum. Pop over and track his progress as he gets ready to be the next RKC from Northeast Ohio.

North Coast Kettlebells

Active rest

Alternating Shield Casts 3x6

double armpit cast 2x10

Barbarian squats 1x6

Mills 2x10R,L

Double Wrist casts 2x5

Basketball with the boys

Wednesday, May 28, 2008


Explosive Squat Shrugs 3 reps

Full body Attack 3 reps

Double Jerks 3 reps

Alternating hang Clean 3 reps

Split Snatch 3 reps

Rest 1 min between Exercises and 1 minute after round completed 5 rounds. i used 32s for 4 rounds and 24s the last round. I tried cutting the rest periods down and it effected my last round.


Active rest with Clubbells

Alternating Shield casts 3x6

Double arm pit Cast 3x10

Barbarian Squats 3x5

Double swipes 2x10

Monday, May 26, 2008

Saturday and today's training


1x5 145#
1x5 225#
2x5 315#

Barbell Military
1x5 135#
1x5 155#
1x2 175#


PHA Circuit- 24kg for all

One arm Clean and press 10L,R

One arm Bent rows 10L,R

Snatches 10L,R

Front Squats 10L,R

Pass between legs 10

Rest 1 minute repeat completed 4 rounds.

Friday, May 23, 2008

Today's Training

PHA Circuit- used 32ks for first three exercises, 24s for last two exercises.

Double C&P 5 reps
Double Bent Rows 6-8 reps
Double front squats 6 reps
double swings 8 reps
windmills 5 R,L

Rest one minute and repeat. Completed 5 rounds. On the last round I used 24s for all exercises.

I also tried some juggling with my 20#KB, it is harder than I thought. Iwill practice more on this.

Thursday, May 22, 2008


Clubbells - 15s.

Shield Cast 3x6r,l

Double arm-pit cast 3x6

Head cast 3x5r,l

Iron Cross 3x6

one arm hammer throw 2x8r,l

Mills 2x6r,l

I will be doing some arm-bars later after Z

Wednesday, May 21, 2008

Explosive Day

I used 32s

Explosive Squat Shrugs 3 reps

Double Jerks 3 reps

Alternating Hang Cleans 3 reps L,R

Split Snatches 3 reps L,R

Rest 30s-60s between each exercise, 60s between circuit, completed 5 circuits

Get-up Sit-up 2x5 8kg

Tuesday, May 20, 2008

Active rest day

Clubbells 15s

Shield casts 3x6l,r

Double Arm-pit cast 3x6

Double pendulum 2x6

Iron cross 3x6

Double swipes 3x10

Monday, May 19, 2008


Double swings 32s descending set format. 30s-60s rest between sets

These were tougher than i thought.

Saturday, May 17, 2008


Alternating Shield Cast 3x5

Double Armpit Cast 3x5

Iron Cross 3x5

double pendulum 3x5l,r

Mills 3x5l,r

Double swipes 2x10

Friday, May 16, 2008


Halo 3/3

Circuit- used 32s

Explosive Squat Shrug 3 reps

Full Body Attack 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Split Snatch 3 reps

One minute rest between each exercise total of 4 rounds

Wednesday, May 14, 2008

This morning

Z full R-phase


One arm C&P 10l,r
One arm bent rows 10l,r
One arm snatches 10l,r
one arm fronts squats 10l,r
kb pass between legs

Complete 5 rounds with 1 minute rest between rounds.

I used 20kg and i am smoked!

Tuesday, May 13, 2008

Early training today

I have to catch a flight to NJ today, so here is what i did this morning

Z full r-phase

Double swings 24s descending set format. 30s-60s rest between sets

quick and effective

Monday, May 12, 2008

Clubbell training today

I am a little under the weather today and had a stressful morning, so I just went with some CST training today

All was done with either a single or double 15# Clubbells

Shield Cast - 3x5

Double arm-pit cast- 3x5

Iron Cross- 3x5

Double Pendulum - 3x10- 5 to the left, 5 to the right

Mills - 3x5 First time doing these, a little sloppy

Wrist cast 2x5


Sunday, May 11, 2008


I finished the fence today in the rain. I just had to get it done, it was my wife's Mother's Day present.

The only training i did was some armbars.

Back to normal tomorrow.

Saturday, May 10, 2008

More fence work

I got all the corner post and regular posts in the ground today. Then the transmission went out on my truck on the way to Home Depot. i can't go over 20 mph. It's under warranty until next week, talk about luck! I finally got home and put the top rail on the posts. If weather permits, the fence will go up tomorrow. Then I will get the gate when i get back from my D/R test in NJ. I hope to get some training in tomorrow!

Friday, May 9, 2008

No training tonight

I worked on the fence that i am putting up. I also did some research on some more clubbell exercises. I plan on doing the following for the next four weeks starting after my trip to NJ next week.

HOC or Descending sets


Speed and explosive training or PHA


PHA or Strength

Dead lifts

I will post the actual workouts later.

Thursday, May 8, 2008

After 10 months of KB, here is a picture update

I started back into Kenpo in Jan 07. I started KBs in July 07.

Me In Feb 07

Me now May 08

Peripheral Heat Action Training

Halo 10/10

PHA - 2-24s

Double C&P 5 reps

Double Bent-over Row 6 reps

Double FS 10 reps

Double Swings 8 reps

RC Sit-ups (4s down 4s up) 5 reps

Rest one minute

Complete 4 more rounds for a total of 5


Tuesday, May 6, 2008

High Octane Cardio

Halo 10/10

Pumps 10 reps


10 Suitcase Squats - 2-32s

One arm Snatch 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Push Press 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Swings 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

Two Arm Swing 10 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

Explosive push up 15 reps

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Swings 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Push Press 5 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Snatch 5 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

One arm Swings 10 L,R 24kg

One Minute Rest

10 Suitcase Squats - 2-32s

Jumping Jacks 30 reps

One Minute Rest

Slow Roman chair sit-ups 4sec down, 4 sec up

Monday, May 5, 2008


I haven't been doing a lot of swings lately, so I will be adding them in daily.

One arm swings 32kg on the minute for 10 minutes

A1. Double MP - 24s 3x8
A2. SLDL 32kg 3x5/5

OH Box Squats 20# KB


Sunday, May 4, 2008

Cooking and training

While grilling some steaks and pork chops, I did the following:
Double MP 2-24s

Double FS 2-24s- touching ass to 8in box.

short and sweet

Saturday, May 3, 2008

Deadlifts at the 'Y'

Both of my sons are playing b-ball for the 'Y', so we got there early, so I thought I'd try some deadlifts. I had not done any BB DL since December '06. So here is how it went
1x5 135#
1x5 225#
1x5 315# - I reset my position after every rep

I feel i could have gone heavier, but didn't want to push it. I am going to start doing BB DLs every Sat since I will be there anyway.

I am also trying to get the 'Y' to allow me to bring my KBs in to workout. I will keep you posted on the progress.

Friday, May 2, 2008

Additional stuff last night

I started swinging a maul to chop up a stump. well that was getting me no where fast. two neighbors came over with pry bars, so we proceeded to prying out the stump. it took about a half hour but we finally got the stump out. It was great additional workout.

Thursday, May 1, 2008

Tonight's session

Halo 10/10

Double swings 24s
for time- 12 minutes

TUG 32kg for 5 minutes - actually 5 each side

Double clubbell swipes 15s

Double Clubbell pendulums 15s

I will be doing Z later.

Training while on the road


Rest area stop
Snatches 24kg

Dinner stop
Snatches 24kg
20l, 20r, 15l,15r, 10l,10r, 5l, 5r


MP 24kg

Windmills 24kg

I also demo'ed the following for some potential party members

high pulls

I think that I have converted a co-worker and one of the guys @ Sungard.