Kettlebells South Bay 300 Part 2

Kettlebells South Bay 300, Part 2 was a little bit the same as first workout just a change in order and adding the kettlebell press. 

Warm up with Windmills 5L/5R. Halos 5L/5R, Around the worlds 10L/10R. I like to use the Get Up as part of the warm up, so 3L/3R. 

It was just a lot of kettlebell swings, Lunges and Kettlebell Press. Start with your weaker side.

A. 5 x 20  Two Handed kettlebell swings Reset between sets as needed.

Two minute rest before starting next part.

B 1. Kettlebell reverse lunges. Holding kettlebell in the rack position or Suit Case 5R/5L for 5 sets.

B 2. Clean and Press. 5R/5L for 5 sets. rest as needed.

Two minute rest.

C. 5 x 20  kettlebell swings broken down like this. 5 two hand kettlebell swings, 5 one hand swing, swing switch, 5 one hand swings, 5 two hand swings. Reset as needed.

Use a kettlebell you do two hand swings with. Short rest between sets, rest as needed, longer rest when switching exercises.With the warm up and Workout it should take about 40-45 minutes to complete. If you get finished faster then that, use a heavier kettlebell!

Kettlebell South Bay's 300 Workout

Today's workout, I jokingly called it, the Kettlebells South Bay 300! It was just a lot of kettlebell swings with some lunges and one arm kettlebell rows.

A. 5 x 20  kettlebell swings broken down like this. 5 two hand kettlebell swings, 5 one hand swing, swing switch, 5 one hand swings, 5 two hand swings. Reset as needee.

Two minute rest.

B 1. Kettlebell Forward lunges. Holding kettlebell in the rack position. 5R/5L for 5 sets.

B 2. Bend over kettlebell rows. 5R/5L for 5 sets. rest as needed.

Two minute rest.

C. 20 two hand swings for 5 sets. Rest as needed.

Use the kettlebell you do two hand swings with. Short rest between sets, rest as needed, longer rest when switching exercises.

New Kettlebell Introduction Program at Kettlebells South Bay

Kettlebells South Bay is offering kettlebell introduction program for new clients. It’s called the Ramp Up.  This class is for anyone who wants to ramp up into our kettlebell group classes.  These classes are private or semi-private class with up to four people in each class. There are two choices to choose from, option one,  Meet three days a week for four consecutive weeks, Or option two, meet two days a week for four consecutive weeks. The curriculum is sequential and attendance to all sessions is necessary for preparation for our group classes. You will learn the kettlebell basics the Swing, Get Up, and Goblet Squat at your pace. Once you complete the Ramp Up Program you will be ready to move right in to our group classes. One of the best ways to get your kettlebell training started. All classes will be are at Kettlebells South Bay in Torrance. For More information please sign up at kettlebellssouthbay.com/schedule. First class free.

If you have any questions please call Joe at 424-757-4850 or email.

Kettlebellssouthbay.com

Please visit www.kettlebellssouthbay.com for kettlebell information and class schedule.

Kettlebells Classes

Starting December 18th ALL Kettlebell Classes will be held at KBSB New Home... The Address is 2535 W 237th, Unit 117, Torrance CA 90505. I will posting a new schedule soon!

No Class November 13th

There will not be any Kettlebell classes on November 13th. I will be attending my Dad's 80th birthday in Oregon. Next class will be on November 20th. Sorry for the inconvenience.

Moving This Weeks Class from Saturday to Sunday

On October 16th I will be attending John Brookfield's Battling Rope Certification, so this Saturday October 16th Kettlebell class is being moved to Sunday October 17th at 10am. If you are planning to attend Please make note of the date change. Sorry for the inconvenience.

No Class This Saturday

Saturday September 4th there will be no class. I will be out of town for the weekend with my family. Class will resume Saturday September 11th.

New Class Schedule Stating July

Starting July 3rd there will no longer be a 8 am kettlebell class. After a year and half there is little interest . Everyone likes the 10am class, so I will be holding only the 10am class on Saturday mornings.

Starting Thursday July 8th will be a 12pm class, Mondays and Thursdays. The 12pm Class will run until the end of August. The first Monday will start on July 12th. Since Monday is a holiday the first.

I will be adding some evening classes as well. Please stay tuned. Update: I looking at a locations to hold evening group classes. Getting the time slots that will work it the problem. Hopefully I keep you posted.

No Class May 22nd

There will be no classes Held this Saturday May 22nd. I will be out of town attending the CK-FMS. Classes will resume May 29 at the regular times.

Thanks!

Dragon Door Kettlebells For Sale!

Kettlebells South Bay is offering Dragon Door RKC Brand Kettlebells for sale. Save by not having to pay shipping! All Sizes are on stock and ready for pick up. Please email me at Joe@KettlebellsSouthbay.com to place your order.

New Location

Kettlebells South Bay has moved in to a new location, Okay not so new, But we will be sharing with Let's Roll Jiu Jitsu. The address is 1618 Gramercy Ave, Torrance, Ca. 90501. There will be no change to the class schedule at this time, but will be adding more class soon!

Kettlebells South Bay Is a Official Distributor of Dragon Door RKC Kettlebells!

Kettlebells South Bay Is a Official Distributor of Dragon Door Kettlebells for Los Angeles and Orange Counties! All kettlebells purchased though Kettlebells South Bay can be picked up locally.

Today I received my shipment of DD bells I have All size in stock. Prices are the same as on Dragon Door plus CA State tax and NO Shipping! To order please email me at info@kettlebellssouthbay.com.

Some Moving Around

Since I going to Another Kettlebell Seminar I don't want anyone to miss out in their training, so I'm making a move in the schedule.

This Saturday January 16th Both Classes will be moved to Sunday the 17th at 9:30am at Columbia Park. If by chance it rains, I will Move class to Let Roll Jiu Jitsu, But Only if it rains.

Swings, Snatches and Doubles....

Today's workout was short, but need to squeeze it in.

Two handed swings 3 set of 10 to warm up.

Snatches 7 set of 10L/10R 55 seconds on, 55 seconds rest with a 24kg bell.

Double Clean and Presses ladders 3-2 -1 with 5 squats on the last set.

Clean and Jerks 3 sets of 3.

Swinging For A Short Work

Needed to get my swing on.... 15 sets of 10 with a 32kb bell.

Enjoy The Pain... Like we haven't heard that before

I haven't updated in a while, but I wanted to share a little story that I thought was funny...

Couple of weeks ago I happened to be wearing a Kettlebell Advantage t-shirt while teaching a Saturday morning class at Lets Roll Jiu Jitsu. During class one of the ladies asked what my shirt said, another lady read it out loud to everyone. "Enjoy the Pain"! Then I had them start there next set of swings. After completing their swings the lady who asked me about my t-shirt starts a conversation with the class about how sore her legs were from doing goblet squats when she first started Kettlebell training with me. I thought ran through my head, what a good a idea. I told her "thanks"! All 6 people in class give her that look, "Why did you bring that up?"

"Let do some goblet squats!" The lady who give my the idea reply, "oh Man I hate those!" My reply back was "WHAT Does my Shirt Say!" in a low tone the whole class says "Enjoy the pain"... "That's Right! Now let's do some Goblet Squats!

I have to give Thanks to Mark Erickson RKC II for the giving me one of his Kettlebell Advantage T-shirts. Without the gracious gift None of this could have been possible! Thanks Mark!

Lots of BJJ Training, Well for me a least.

This week has been good for BJJ.... I got three days of training in! That's the most of gotten in a week in a looooong time. Better yet, we worked the recovering the guard something I have a problem with. Yep my guard is weak. Recovery is even weaker, so this was a great week to train. We did drills that I have done since I was a white belt almost 10 years ago. Either I missed those classes due to injury or travel, but it seem for the last 7 years I haven't done any of these drill at all.
It was a great week for BJJ training.... for me anyways.

Saturday Morning Group Class Will Be on the Beach

That's right, this Saturday August 8th ONLY, group class will be held on the beach at First Street in Hermosa Beach . Class will start at 8 am.

Taking Your Own Advise....

Last week While talking to a friend I give them a little advice to get back on track with KB training, and that was "You should do VO2 Max to get back. You will see it won't take as long as you think to get your cardio back." Or something a long those lines....

So Last Thursday I took my own advise and started back up my VO 2 Max training. I moved up to 8 reps in 15 seconds, with 15 seconds of rest. The last time I did VO 2 Max was a few months ago and was only doing 7 reps. I was finishing before the buzzer would sound. I knew back then I should have moved up and never did and there is no time like the present to do it, so I pulled the trigger. I competed 20 sets of 8. Not great, but it killed me! I thought I could get close to where I left off.... Boy was I wrong.... and what the hell was I thinking!

My next session was last Saturday Morning before I taught KB Class. I competed 34 set of 8. Still not great, but what an improvement. I completed 14 more set in just three days. I never thought I would improve that quick. I thought only go up by 5 or 6 sets, but not 14! The only reason I stopped was my clients where starting to show up and needed to get ready to teach class.

Today was my third session since I took my own advise. I Stopped at the 42nd set do to a blister forming on my right hand. I didn't want to take chance ripping it open. Better, another improvement this time 8 more sets then the last time. I would have went for more, but like they say Better to live and fight another day... This coming Thursday I will wear some hand protection and knock out another VO2 Max training session.