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.

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.

AOS Elevation II – Week 1

Legs are still a bit sore today, but I’m feeling up to my Kettlebell workout tonight. Still feels weird not going to ABD on Monday nights. I changed around my schedule so I could use Monday as a home workout day, which gives me more time on Monday and Tuesday to work on homework for my two grad classes this semester. If I can get a head in the classes (wishful thinking) I may go back to Monday/Wednsday at ABD. But, for now its Wednsday/Friday or Wednsday/Saturday, unless its belt testing week, like next week, where I’ll have to go Monday/Wednsday. Will have to squeeze in some extra school work between now and the end fo the weekend.


It was AOS Elevation II today. Slid back a little compared to Sunday’s Elevation II workout. Still did two sets of round 1, but only one set of rounds 2, 3, and 4. Sunday I managed two sets of round 2. Tried a little different way of holding my feet down by laying the Wavemaster on its side and sticking a foot under it. Didn’t work very well, not enough room to get my foot underneath, so had to keep my leg bent at a funny angle.

  • Warm-Up
    • Bridge Hold
    • L-Hold
    • Twist
    • Bretzle
  • Workout
    • Kettlebells, AOS Elevation II
  • Muay Thai / Krav Maga
    • 10 rounds of this quarter’s Muay Thai sequence
    • A few rounds of each Krav Maga defense

12 Week Training Plan

Updated 7 Oct 2012. Added additional stretches to the warmup

Updated 14 Oct 2012. Since I’ve been Moved out of Basic and into BBT, training plan adjusted to have more Muay Thai & Krav Maga practice. Removed R.O.P.A. and will rely on Bas Rutten rounds for conditioning. Shortened my stretching warmup.

Updated 16 Oct 2012. I’m going to focus more on Muay Thai and Krav Maga at home, and rely on ABD workouts to cover my calisthenics needs. For now Convict Conditioning is out.

So, my commitment to my latest 12 week training program is basically gone. There are parts I really like about the current 12 week plan, but the TRX Power Core workout is not one of them. I listed some reasons in a previous post, TRX Power Core Week 3. Here’s a summary of those reasons plus a few new thoughts.

  • Some of the beginner progressions are too hard and I don’t know how to make them easier. I need and enjoy a challenge, but having moves that I simply can’t do don’t belong in my workouts.
  • I’m not sure I like/agree with some of the ballistic movements they are advocating vs controlled movements. I think I get plenty of ballistic movements with my ABD classes, bag practice, and KB routine.
  • I think with my other workouts during the week, I’m getting more than enough core strength work.
  • I miss the Convict Conditioning routine
  • With my current weekly plan, I’m not getting any sustained practice on either my Krav Maga or Muay Thai. I do use the Wavemaster for some warm-up, but I’m not practicing like I was, and should.

I’m also switching up my ABD Norwich training days from my usual Monday/Wednesday classes. I’m taking two grad classes this semester and having more time on Monday night just works better for getting assignments done. With the exception of belt testing weeks, which I’ll do on Monday/Wednesday, my new workout days will be Wednesday and either Friday afternoon or Saturday morning. The last time I did the Friday afternoon class I really liked it because it was a great way to burn off any stress from the week, so I’m shooting for Friday’s as my second training day.

The New 12 Week Plan

  • Daily Stretching
    • Cossack Stretch
    • Saigon Squat
    • Glute/Hip Rotator Stretch (Pigeon Pose)
    • Hip Flexor Stretch
    • Bretzle
    • Bretzle 2.0
  • Sunday
    • Rest
  • Monday
    • Kettlebells – AOS Elevation II
  • Tuesday
    • Muay Thai / Krav Maga Practice
  • Wednsday
    • ABD
  • Thursday
    • Muay Thai / Krav Maga Practice
  • Friday
    • ABD
  • Saturday
    • Rest / Makeup day

12 Week Workout Tracking

AOS Elevation II

Round 1 Round 2 Round 3 Round 4
Week (Date) Kg Sets Kg Sets Kg Sets Kg Sets
1 (9/18/12) 16 2 16 1 16 1 16 1
2 (9/29/12) 16 2 16 1 16 1 16 1
3 (10/1/12) 16 2 16 2 16 1 16 1
4 (10/8/12) 16 2 16 2 16 1 16 1

Convict Conditioning + R.O.P.A. Muay Thai & Krav Maga

Convict Conditioning R.O.P.A. Muay Thai & Krav Maga
Pullup Squat Heart Rate Comments
Week (Date) Step Reps Step Reps Pre Post Post+5m
1 (9/17/12) Vertical Pulls 20/12 Jackknife Squats 20/20 68 124 80
2 (9/29/12) Vertical Pulls 20/15 Jackknife Squats 22/22 68 132 80
3 (10/7/12) Vertical Pulls 20/20 Jackknife Squats 25/25 68 144 84
4 (10/13/12) Vertical Pulls 25/25/25 Jackknife Squats 25/25/25 76 140 76

Convict Conditioning + Muay Thai & Krav Maga

Convict Conditioning Muay Thai & Krav Maga
Pushup Leg Riase Comments
Week (Date) Step Reps Step Reps
1 (9/20/12) Wall Pushups 20/20/20 Knee Tucks 17/16 Worked reps for technique and power on jab, cross, hook, elbows, knees and roundhouse
2 (9/25/12) Wall Pushups 27/27/27 Knee Tucks 18/18 Worked reps for technique and power on jab, cross, hook, elbows, knees and roundhouse
3 (10/7/12) Wall Pushups 30/30/30 Knee Tucks 20/20 Worked reps for technique on the first half of the new Muay Thai sequence (jab, jab, cross, duck, left hook, cross)
4 (10/10/12) Wall Pushups 35/35/35 Knee Tucks 20/10 Worked reps for technique on the first half of the new Muay Thai sequence (jab, jab, cross, duck, left hook, cross). Practice right and left round kicks.

AOS Elevation II – Week 3

Woke up early this morning, before 6. Got up and started homework. Scale is still going in the wrong direction, but it will come back in line.


Today is my KB workout that I normally do on Friday, but last week’s schedule got moved around. Was going to do this yesterday, but my legs were just too sore.


  • 2x 2m Bas Boxing rounds
  • Convict Conditioning 2 stretches
  • 1m each side of the Bretzle

Elevation II

Kicked it up a bit on the Elevation II workout today. Was able to get through my first set of round 2 without cheating, still had to use the Wavemaster to grip with my feet though. Then got through a second round. Did have to cheat half way through the second set of Get Up Sit-Ups, but everything else was with decent form. Rest between sets of an individual round was 30s, rest between sets of rounds was 60s. So, I added a second set of round 2. The next goal is a second set of round 3.

Cool Down

  • Sleeper stretch
  • Chicken wing stretch

AOS Elevation II, Week 2

Today it was back to AOS Elevation II. My current goal with this workout is to build up to 2 sets of each round with 30s rest between rounds and 60s rest between the sets of rounds.


Warmup was 2 2m rounds of the Bas Rutten Boxing CD.

Round Sets Kettlebell Rest Comments
Round 1 2 sets 16kg 30s
Round 2 1 set 16kg 60s Locked my feet around the base of the Wavemaster for the Get Up Sit-Ups. Made it through all reps on the right side, and half the reps on the left before having to cheat in getting up. Chest Press to Half Get-Up still using more elbow that I would like, but less than in Week 1.
Round 3 1 set 16kg 60s This round felt pretty good today. But, it is still a smoker.
Round 4 1 set 16kg 60s Wave squat is feeling better than last week.

The Good

Shoulder felt good again after this workout. Did much better on the Get Up Sit-Ups by locking my feet around the Wavemaster.

To Improve

Perform 2 sets of each round with a 16kg bell and 30s rest between rounds.

AOS Elevation II, Week 1

Today’s training goal was AOS Elevation II, of the Kettlebell Clinic DVD, for 3 sets of each round with 30s rest between rounds. Goal was a little too ambitious. Overall I liked this workout a lot. If I can work up to 5 rounds of each I think I’ll have a great base to build other KB workouts on.


Round Sets Kettlebell Rest Comments
Round 1 2 sets 16kg 30s
Round 2 1 set 16kg 60s Used a lot of momentum on the Get Up Sit-Ups. Next time need to lock my feet on something
and/or try a lighter bell. Used more elbow than I should have on the Chest Press to Half Get Up.
Round 3 1 set 16kg 60s Could really tell when my form was off on the overhead press, felt it a lot more in my bad shoulder than when the form was spot on. Snatches and high-pulls felt OK on the shoulder, but my left side is not as coordinated as the left. Overall the high-pulls and snatches were a real smoker.
Round 4 1 set 16kg 60s Need to watch the technique video on the wave squat again. I’m not sure my form is correct.

The Good

Have a baseline of Elevation II to work from and something that I can compare back to as the weeks go by. After the workout my shoulder felt really good. I’f I’m smart about increasing the rounds and pusing hard, but not too hard, I think this workout will do my shoulder a lot of good.

To Improve

Perform 2 sets of each round with a 16kg bell and 30s rest between rounds. Improve form on get up sit ups and the half get up.

12 Week Training Progress (26 Aug – 17 Nov 2012)

R.O.P.A. (HR bpm) TRX Power Core Elevation II (KB (kg)/# Rounds/Rest (s))
Pre Post Post+5m Level Round 1 Round 2 Round 3 Round 4
Week 1 (8/26) 128 Beginner 16/2/30 16/1/60 16/1/60 16/1/60
Week 2 (9/2) 84 144 88 Beginner 16/2/30 16/1/60 16/1/60 16/1/60
Week 3 (9/9) 84 140 92 Beginner 16/2/30 16/2/30 16/1/60 16/1/–