Kettlebell Workout

16 Kg kettlebell

I’m back on track following my weekly training plan. Tonight was kettlebells. At the moment I’m doing the AOS Elevation II workout, from the Kettlebell Clinic DVD set. Stayed at the same number of sets for each round; rounds 1 & 2 I did 2 sets, rounds 3 & 4 I did 1 set. I felt pretty good after round 3. Goal for my next kettlebell workout is to add 2 sets of round 3.

One Day Two Workouts

Art of Strength Ropes

Since I spent my normal workout days trying to get ahead on homework, and just plain goofed off a bit, I was missing two of my workouts from the past week. So, today was catchup day, and a commitment to stop missing workouts during the week. I was missing my Convict Conditioning/R.O.P.A. and Convict Conditioning/Muay Thai/Krav Maga workouts.



The usual stretching routine laid out in my 12 Week Training Plan.

Convict Conditioning

Because I put off both my Convict Conditioning workouts this week, I got to do them both today. Managed to make progress in all exercises. Results are recorded as #reps-set1/#reps-set2/etc. Results from today

  • Wall Pushups (30/30/30). The goal is 3 sets of 50 reps before progressing. Plan for next time is 35/35/35.
  • Vertical Pulls (20/20). The goal is 3 sets of 40 reps. Plan for next time is to add third set, 20/20/10.
  • Jackknife Squats (25/25). The goal is 3 sets of 40 reps. Plan for next time is to add a third set, 25/25/15.
  • Knee Tucks (20/20). The goal is 3 sets of 40 reps. Plan for next time is still 2 sets, but add at least 2 reps, 22/22.


Got my post workout heart rate up a bit from the last R.O.P.A. workout. Todays pre was 68, post was 144, and post+5m was 84. That’s a pretty good jump, almost a 10% increase, in my post heart rate, but the post+5m rate, which I use to judge recovery ability was only up 5% from my last two workouts. A post heart rate of 144 represents 80% of my theoretical maximum heart rate, depending on whose calculations you use. Assuming my heart rate was similar during the rest of my workout, I’m pretty happy with that level. Ultimately I’d like to see it up a bit higher, around 155 max, and would like to see my recover heart rate after 5 minutes get down below 80.

Muay Thai / Krav Maga

It’s the start of a new cycle at ABD Norwich, so today’s Muay Thai practice was all technique practice for the 1st half of this quarters Muay Thai sequence; jab, jab, cross, duck, cross. Krav Maga practice consisted of practicing solo the defense against a straight punch. Several times I caught myself throwing a knee at the same time I was getting into my point of reference. I need to work on getting into the point of reference, then throwing the knees.

Krav Maga Déjà Vu

Trained at ABD Norwich again tonight. Two nights in a row was not as bad as I though it would be.

Class was identical to yesterdays. See Start of a New Krav Maga Quarter for my thoughts on tonights workout, and yes holding the low squat position was still the worse part.

Start of a New Krav Maga Quarter


First night back to ABD Norwich since the belt test last Wednesday. Little did I know that I would be having flashbacks to the 650 squats before the night was over…


Since it’s the 1st week of the 1st month of the quarter, the intensity has scaled back down. I didn’t realize just how high the intensity was over the last several weeks until tonight’s class. Really noticed a differences in my performance during the intervals tonight.

Had a bit of trouble with 2 of the intervals. During the scoops and vees interval my lower back tightened up something fierce, to the point where I could not get my legs up to a proper height. I’ve noticed this tends to happen when doing scoops in particular. The other interval that gave me a problem was the walking planks and twisting push ups. I was able to do all rounds of the walking plank, but only got one real round of the twisting push up. My shoulder, the one I spend a month in physical therapy for, was the limitation on doing those. The good news is that every time we do planks or push ups I’m able to do a few more than last time.

The worst interval was squats and holding a low squat position. While fond memories of last weeks belt test did come rushing back, the squats weren’t that bad. Holding the low squat position was the real challenge. Master McShane told us that if we weren’t shaking, then we weren’t doing them right. I’m pretty sure I did them right.

Muay Thai

Started working on the new Muay Thai sequence, 2 jabs and a cross. Mr. Angel was working with the beginner students and friends that had come to class, it’s buddy week and you can bring a friend to class. I noticed that his feedback to me on my punches was much more focused and specific than before. So instead of the correction to twist my hips when I throw a punch, I’m getting more subtle corrections like straightening my wrist a little more. I take this as a positive sign that I’m starting to get the fundamentals down.

Krav Maga

The block the punch drill was much harder than it looked. The drill consisted of your partner throwing, slowly, jabs and crosses at your head and you blocking with the same side arm. Somewhere along the way I must have learned to block differently, because I kept blocking with the opposite hand. I have a feeling it’s going to take a fair amount of practice to engrain the new method in my head and get my muscle memory readjusted.

The blocking drill fed into our first Krav Maga technique, defense against a straight punch. The only advantage here was that the punch was always a right cross, so blocking properly was quite a bit easier. Similar to the beginning of last quarter, everything feels very clunky and requires a lot of thought. The next 3 months should help smooth everything out and make it more automatic.

The final drill of the night was a lot of fun. Actually, any time you get to smack your training partner about the head and neck with mitts, it’s a fun drill. Basically, the defender would protect their head and face with their hands on their head and elbows down and together, while the attacker hit with the mitts; the hits were actually not that hard. The cue to counter attack was 3 swift hits from the attacker. When that happened we would counter back with jabs, crosses and knees. What made it tough was as the interval went on the number of strikes increase, from 2 punches, then 4, then 8, then 16. During round 2, we added a couple of knees after the punches. I thought it was a great drill, especially for working on the transition from defending to attacking.

Monday Night Kettlebells

16 Kg kettlebell

I’m back on schedule with my new workout plan, after last weeks shuffling around for stripe and belt testing at ABD Norwich.



Monday is kettlebell night, AOS Elevation II to be specific. I improved this week over my last two kettlebell workouts by adding a second set of round 2 to the mix. This round has kettlebell sit ups, chest press with a half get-up, and russian twists. Being able to add a second set of this round was a substantial improvement. I’m working towards 2 sets of each round at the moment. The third round, with laddered shoulder presses, high pulls and snatches is the next big challenge. Round 3 tonight smoked me.

Muay Thai

The new material for Q4 at ABD was posted, so I also got in some practice on the new Muay Thai combination. Nothing too hard or fast, just trying to get the sequence engrained in my head.

Playing Catchup, Kettlebells and Ropes


I was behind on my home workouts this week, mainly because my legs were so sore from Belt Testing on Wednsday. So, to keep on track I did my kettelbell workout, AOS Elevation II, and my ropes workout, R.O.P.A., back to back. Once I did my usual stretching routine to get warmed up my legs were not as bad I thought they would be.


On the getup situps, I went back to grabbing the base of the Wavemaster with my feet. I still have not found anything good to use for putting my feet underneath, and I can’t do them at the moment without some assistance in keeping my feet down.

Convict Conditioning

Of course the missing workout included squats, just what my legs needed after the 650 I did for belt testing and the final round of kettlebells that included wave squats and single kettlebells squats. I did manage to increase my numbers for both pullups and squats.


Leaving the ropes until the end worked out well. The R.O.P.A. workout is self adjusting to abilty level and fitness level, so begin tired after the kettelbells and CC, I was still able to put good effort into the ropes without worrying about hurting my self. I was able to get my heart rate higher than the last R.O.P.A. workout, and I started at the same heart rate and recovered after 5 minutes to the same rate as last time.

Health Update

Had another good week. Measurements all stayed the same, but I did drop another 2 1/4 lb. My average / week is still at 2 lb.

Totals to date are

Weight (lbs) - 32 1/2
Stomach (in) - 6
Waist (in) - 3 1/2
Neck (in) - 1 1/2

On going results

Date Weight (lbs) Stomach (in) Waist (in) Neck (in)
6/9/12 Start Start Start Start
6/23/12 - 1 - 1 - 1/2 0
6/30/12 - 6 1/2 - 1 1/2 0 - 1/2
7/7/12 - 4 - 1/2 -1/2 0
7/14/12 - 2 1/2 0 0 0
7/21/12 - 1 1/4 - 1/2 - 1/2 0
7/28/12 - 2 1/4 0 0 - 1/2
8/4/12 - 3 3/4 - 1 - 1/2 0
8/11/12 - 2 1/2 0 - 1/2 0
8/17/12 - 3 1/2 - 1/2 - 1/2 0
8/25/12 - 1 1/2 0 0 0
9/1/12 - 2 0 0 0
9/8/12 - 1/4 0 0 0
9/15/12 + 4 3/4 + 1 0 0
9/22/12 - 2 1/4 - 1 - 1/2 0
9/29/12 - 2 1/4 0 0 0

The Rules

Weight and measurement taken Saturday morning right after I get up. Stomach is measured around my belly, right at the belly button. Waist, where I normally where pants and neck where a dress shirt collar would be. All measurements are rounded down to the nearest 1/2″. For belly and waist measurements, I get to suck it in as hard as I can.

Still Recovering from Belt Testing

Well, the soreness and muscle stiffness has really set in this morning. I look like Forest Gump in his braces when I walk.


Nothing, Nada, Zip! Deena and I went and did some shopping then out for dinner. Friday is the one night of the week that we agreed is no homework and we spend time together. Will have two workouts to make up this weekend. The Kettlebell workout should be lots of fun if my legs don’t start feeling better soon.

Recovering from Belt Testing

Last night was belt testing! Not nearly as sore this morning as I thought I would be, actually my legs are not noticiably sore at all. Unfortunately, that didn’t last very long. The DOMS really set in throughout the afternoon…..

Reviewing My Belt Test

I didn’t do any training today, but did get a chance to review the video my wife took of me testing yesterday. Biggest mistake I saw as not keeping my hands up to guard myself. Also, when throwing the double left jab, I’m not coming all the way back before the second jab, so it does not have as much power as the first. Need to also work on getting the hip twist in on the jabs.

I also gave some thought to my stamina during last night’s test. I have to say I gave it all I had, there was nothing left or held back. At the start of testing I made it through the first 100 jumping jacks with out stopping or using the cheat/step/hop method. Towards the end my calves were so cramped up it was almost impossible to jump. But, I kept doing what I could and trying to do work. There came a point where sheer will is what kept me moving, and I think that is a part of the testing, to see what you do when you have nothing left but have to keep going.

Belt Testing at ABD

Note: This post is dated the day of the belt test, but was actually posted after everyone had finished belt testing, so as not to give anything away about what to expect in the test.

Paul throwing a right roundhouse Muay Thai kickPaul in Krav Maga point of reference throwing a knee

It was belt testing tonight. Nice small class tonight, only 8 of us total.


To start class we did jumping jack ladders with squats in between. So it was 100 jumping jacks, 10 squats, 90 jumping jacks, 10 squats, 80 jumping jacks, 10 squats……

Class was a mix of 2m rounds of our Muay Thai routine and 2m of Krav Maga. I lost track but think we did 3 rounds total of the Muay Thai and 1 round of the Krav Maga. Beginners got a little break while the BBT students did some 2m sparring rounds. Because of the small class size there was only one pair sparring at a time, so we all got to watch the sparring.

Class ended with another set of ladders, this time 100 squats, 10 jumping jacs, 90 squats, 10 jumping jacks…..

In total we did 650 jumping jacks and 650 squats. My legs are shot and I’m sure I’ll feel it tomorrow, and the next day, and the one after that…..

I did pass my belt test, no longer a plain white belt. I’m now a white/yellow belt!