Badger Den

KB Circuit
Double Kettlebell Swing x 10 Reps
Double Kettlebell Snatch x 5 Reps/Side
Double Kettlebell Front Squat x 10 Reps
Double Kettlebell Clean and Press x 10 reps
Push Ups x 10 Reps
Bent Over Rows x 10 Reps

Ab circuit
V-ups x 10
Leg raises x 10
Ab roller x 10
Med ball hopper x 8/side
x 3

Mobility
Hip flexor stretch bi phasic
Scorpions
Seal/Cat poses

Foam roll
Calves and quads and thoracic spine
 
My KB buddy who is an Agatsu certified coach sent me a list of all his KB workouts (Cookie cutter variety obviously, but its a lot of them).

If anyone wants some feel free to PM me.
@thugpoet @KnightTemplar if either of you want some extra stuff to toy with.
 
Badger67 said:
My KB buddy who is an Agatsu certified coach sent me a list of all his KB workouts (Cookie cutter variety obviously, but its a lot of them).

If anyone wants some feel free to PM me.
@thugpoet @KnightTemplar if either of you want some extra stuff to toy with.
Click to expand...

Thanks for the tag in, brother. At the moment, I'm doing Simple & Sinister plus Right of Passage for Clean and Press, 6 days a week. On top of working full time, that's enough volume for me just now.
 


  1. KB Circuit 2 (20lb)
    One Hand Swing (50 reps/arm)
    Clean and Press (25 reps/arm)|
    Reverse Lunge (25 reps/Leg)
    Squat and Press (50 Reps)
    Two Hand Swing (50 reps)

    (9:57 Min)

    KB circuit 1 (40lb)
    As many swings as possible
    10 s on, 10s off (7)
    20 and 20 (13)
    30 and 30 (21)
    30 and 30 (21)
    20 and 20 (14)
    10 and 10 (8)
Ended up doing them in reverse order and separate by about an hour ish
 
Last edited:
AM 1/2 Mile sprint (4:22). Not impressed.


Just now...

Zone 1 = < 155 BPM
Zone 2 = 155 - 165 BPM
Zone 3 = 166 - 174 BPM
Zone 4 = 175 - 181 BPM
Zone 5a = 182 - 185 BPM

Intervals 1
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking, HR at 125 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 138 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 131 after rest)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking, HR at 130 after rest)

Intervals 2
6 minutes of Zone 3HR ______ , 90 seconds rest (walking, HR at 138 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 147 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 142 after rest)

Slightly better than previous in the first round, 2nd round similar to last.
 
Saturday
1 Mile easy run (8:51)

5 x 10MPH Sprints @ 1 minute, 2 minute rest.
 
KB Circuit
45s Each EX

1 Arm swing L/R
Goblet Squat
Floor Press L/R
1 Arm Swing L/R
Revere Lunge
KB Clean and Press
Burpee+ Sumo Squat


KB Squat (40lb/side)
3 x 10

KB Stiff legged dead + Bands (40lb/side)
4 x 10
 
AM Mile Sprint
7:53
(Legs are ether not conditioned or hip flexors are too tight and rectus femoris is overworking)

Strict KB OHP (40lb/side)
4x4

KB Circuit (40lb/side)
Double Cleans x 5
10 push ups
double cleans x 5
Crunches x 10
5 rounds

PM
Zone 1 = < 155 BPM
Zone 2 = 155 - 165 BPM
Zone 3 = 166 - 174 BPM
Zone 4 = 175 - 181 BPM
Zone 5a = 182 - 185 BPM

Intervals 1
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking, HR at 122 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 137 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 130 after rest)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking, HR at 129 after rest)

Intervals 2
6 minutes of Zone 3HR ______ , 90 seconds rest (walking, HR at 135 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 137 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 135 after rest)
 
Last edited:
Easy mile Run
9:52

Clean and Jerk to overhead Lunge (40lb)
5 x 5

KB Rows (40lb/side)
4 x 10

Rear Delt (15lb)
4 x 8

Ab Roller
3 x 10
 
Double KB Rounds (40lb/side)
Double clean and press, thruster, bent over row
4 x 4

Double Swings (40lb/side)
4 x 15

KB Windmill (40lb)
4 x 6
 
Zone 1 = < 155 BPM
Zone 2 = 155 - 165 BPM
Zone 3 = 166 - 174 BPM
Zone 4 = 175 - 181 BPM
Zone 5a = 182 - 185 BPM

Intervals 1
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking, HR at 128 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 129 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 146 after rest)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking, HR at 132 after rest)

Intervals 2
6 minutes of Zone 3HR ______ , 90 seconds rest (walking, HR at 140 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 143 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 144 after rest)

Lack of sleep really messed with today.
 
Had a half decent camping trip, too much beer. Too much nachos and fish by the fire.

Double KB clean and press to push up (40lb/side)
5 x 6

Swings (40lb)
4 x 25

Very light day to get back into it
 
KB clean + Squat + thruster (40lb/side)
5 x 5
Supersetted with KB Pushups
5 x 5
Minute rest between sets

KB Row
3 x 12

DB Curls for da girls (30lb/side)
3 x 12

Rear Delt (15lb)
4 x 8
 
5 sets of
Double KB clean(40lb/side)
x 5
Push ups
x 10
Double KB Clean (40lb/side)
x 5
Ab Wheel
x 10

KB clean + Lunge + Press (40lb)
5 x 5

1 mile easy run
8:55

Foot is currently busted somehow apparently.The arch is excruciating and my navicular is tender.
 
Badger67 said:
5 sets of
Double KB clean(40lb/side)
x 5
Push ups
x 10
Double KB Clean (40lb/side)
x 5
Ab Wheel
x 10

KB clean + Lunge + Press (40lb)
5 x 5

1 mile easy run
8:55

Foot is currently busted somehow apparently.The arch is excruciating and my navicular is tender.
Click to expand...
I am having a similar pain. It's not my arch it's more on my achilles and the side of my left foot.
 
thugpoet said:
I am having a similar pain. It's not my arch it's more on my achilles and the side of my left foot.
Click to expand...

Lateral or medial?

I have some achilles tendinitis and shin splints but i've always dealt with that, though the shin splints have been more bothersome since getting better footwear. This arch pain though kills me for long distance running now, so i will need to fix it.
 
Badger67 said:
Lateral or medial?

I have some achilles tendinitis and shin splints but i've always dealt with that, though the shin splints have been more bothersome since getting better footwear. This arch pain though kills me for long distance running now, so i will need to fix it.
Click to expand...
Lateral I've struggled with plantar fasciitis in the past. I don't know what caused the pain. I am going to the doctor to see exactly what's going on this afternoon.
 
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