Ader Premier Kettlebells and Kettlebell Inc. featured in this month's Gear Guide of Men's Journal, February 2008 edition!
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Ader Kettlebells
The quality you want, at the price you deserve. The best kettlebells on the market, available from Kettlebell Inc.
Training articles on functional fitness, kettlebell training, and fat loss, from experts in the field. Video exercises and training tips, interviews, and more! All back issues absolutely free!
You Can Make a Difference!
For every 18lb Pink Kettlebell or Kettlebell for the Cure Cap, Kettlebell Inc. will donate $2 to the Dallas County Affiliate of the Susan G. Komen for the Cure Foundation. More details and products at the link below.
Dozens of videos on functional fitness and kettlebell training from top instructors. Basic exercises, new exercises, training tips, DVD trailers and more. Add some variety to your workouts or brush up on your form. See how the experts do it!
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Introducing Lisa Shaffer's
In Depth Kettlebell Foundation DVD
This Innovative, One of a Kind, interactive workshop DVD allows you to take one of Lisa's Workshops when and where you want! Filmed during a live workshop, you see Lisa's instruction on the Foundation Kettlebell Exercises as she taught her workshop participants. Reinforce what you learned with interactive working sets! And Much More, click on the link below to see it all!
See Photos from
Lisa Shaffer and Lauren Brooks
"Total Body Sculpt"
Kettlebell Workshop
Come and see some pictures from the "Total Body Sculpt" Kettlebell Workshop held on September 27, 2008 with Lauren Brooks and myself in San Diego. It was a fantastic workshop and everyone had a great time!
NEW NoFearFitness Kettlebell Basics Wallchart featuring Lisa Shaffer. 7 of the basic exercises outlined with sample workout plan and kettlebell safety. Check it all out at the link below.
Kettlebell for the Cure
See what it's all about..
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#19109 - 12/12/09 07:34 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Saturday, December 12, 2009
Clubbell "Trial By Fire" Practice & Misc...
After yesterdays snatches my hands are still fried so I decided to do more of a recovery training session and make it light and short. I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.
My training looked like this:
50 Double Swipes (2 Clubbells)
50 Mills Alternating (25 Right / 25 Left)
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)
I finished with:
Windmills - 16kg bell - 50 reps (25 Right/ 25 Left)
Ab Wheel Rollouts - 50 reps
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#19124 - 12/13/09 06:43 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Sunday, December 13, 2009
Viking Warrior Conditioning - 36:36 - 15 Sets of 18...
Today was my first attempt at the 36:36 protocol since May 6th. After getting 100 sets of 8 in the 15:15 on Saturday it is time to progress to the next protocol. I am still planning on mixing in some 15:15 training as well.
There is a definite difference from the 15:15 protocol as your grip and strength wane a lot quicker and it was more difficult to regulate my breathing. Only having 36 seconds of rest after 36 seconds of snatching forces you to hone in your breathing skills. Thirty five sets is going to be a killer. I am planning on increasing my volume by 5 - 10% each workout with a few back off days depending on how I feel .
I did timed snatches with the 16kg bell today. I did sets of 18 with each arm in 36 seconds with approximately 36 second rest between hand switch. I did 15 sets of 18 in 15 minutes and 54 seconds.
Snatch - 16kg bell - 15 sets of 18 - 270 reps
My Maximum Heart Rate @ almost 41 years old: 179
Avg Heart rate: 167 or 930% of my max
Highest Heart Rate Reached: 182 or 102% of max
According to a site I found I burned 279 calories based on an AVG heart rate of 167 over 16 minutes. Here is the website: Calculate Calories Burned.
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#19243 - 12/18/09 08:25 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Friday, December 18, 2009
Day Off today And Finally Home!
I got back form CA this morning and am happy to be able to get back to my routine.....although cold - it was in the 70s there and was about zero when I got off the plane @ 5AM!
The Ader bell that I had tore a callous the first morning doing 36:36. I might have to go back to 15:15 until hands heal.
The weeks training looked like this:
Monday - Off
Tuesday:
36:35 10x18 - 180 reps
15:15 5x8 -40 reps
Tore callous on hand. Whatever.
Wednesday:
Snatch - 16kg bell - 150 reps
Push Ups - 150 reps
Swings - 16kg bell - 50 reps
Dive Bomber/Pike - 25 reps
Thursday:
Flip & Squat - 50 reps
Figure 8/Hold - 50 reps
Crush Curl - 50 reps
Snatch - 50 reps
All with 16 kg bell
I am taking today OFF from training and will get back at it tomorrow. I only got 440 snatches in 3 days of training but I need to manage my hand injuries.
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#19256 - 12/19/09 08:17 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Saturday, December 19, 2009
"Providence" & Snatches...
I did AOS "Providence" this morning for the first time since January 12th. I did 2 minute rounds with the 16kg bell and kept my rest at one minute. I finished with 150 snatches.
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#19266 - 12/20/09 07:48 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Sunday, December 20, 2009
Viking Warrior Conditioning - V02max - 16kg & 20kg Bell....
I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.
Snatch - 16kg bell - 40 sets of 8 - 320 reps
I kept going and increased the intensity of my VWC by increasing the bell size from 16kg to 20kg on the 15:15. The 20kg bell definitely made it alot more challenging. I dropped the reps from 8 to 6 because my callous started to rip on my right hand and I wanted to get 20 sets.
I did timed snatches with the 20kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 6 in 9 minutes and 45 seconds.
Snatch - 20kg bell - 20 sets of 6 - 120 reps
I was planning on trying to finished with 10 sets of 5 with the 24kg bell and got 2 sets done before the callous ripped and I started to bleed. They tend to freak out at the gym when you are bleeding and not stopping training. Oh well....should have brought my gloves but I like the feel better with bare hands.
Snatch - 24kg bell - 2 sets of 5 - 10 reps
Not a bad session overall but far below what I wanted as I try to close the gap between Rif and myself as we approach 50,000 total snatches.
Total for session:
Snatch - 16kg bell - 40 sets of 8 - 320 reps
Snatch - 20kg bell - 20 sets of 6 - 120 reps
Snatch - 24kg bell - 2 sets of 5 - 10 reps
450 reps
Check out the leader board: Snatch Race to 50k!
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#19300 - 12/21/09 01:24 PM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Monday, December 21, 2009
Just Snatches....
Kept it real simple:
Snatches - 16kg bell - 25x5/5 - 250 reps
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#19317 - 12/22/09 07:53 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Tuesday, December 22, 2009
Snatches & Push Ups...
I kept it simple this morning.
My training looked like this:
Snatch - 16kg bell - 400 reps
Push Ups - 150 reps
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#19324 - 12/22/09 06:01 PM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Regina_Hurley
M Club
Registered: 10/09/06
Posts: 1853
Loc: Connecticut
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simple but tough Rob. Hope you and your family has a wonderful Christmas!
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#19357 - 12/23/09 07:15 AM
Re: Rob's Training Log
[Re: Regina_Hurley]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Wednesday, December 23, 2009
Viking Warrior Conditioning - Vo2max - 80 Sets of 8...
I hit the 80 sets of 8 for the fifth time today in the 15:15 protocol. I plan on doing more of this as I get closer to my goal of 50,000 total snatches. As of today I am @ 44,460 total.
I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 80 sets of 8 in 39 minutes and 45 seconds.
Snatch - 16kg bell - 80 sets of 8 - 640 reps
Today totally sucked as I was hurting the whole way. I am reminded of a great quote...Toughness is in the soul and spirit, not in muscles.
I plan to take the next few days off from snatches.
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#19366 - 12/24/09 07:40 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Thursday, December 24, 2009
Clubbell "Anabolic Bruiser Conditioning"...
I used the 45lb clubbell this morning.
My training looked like this:
Front Swing - 3x8- 24 reps
Clean to Order - 3x8 - 24 reps
Front Pendulum Lunge - 3x8 each leg - 24 reps each leg
Barbarian - (Gama Cast to Flag Position) - 3x8 -24 reps
Barbarian Squat - (Gama Cast into Flat Foot Squat in Order Position) - 3x8 - 24 reps
I finished with:
30 Double Swipes - 15lb clubbells - (2 Clubbells)
30 Mills Alternating (- 15lb clubbell - 15 Right / 15 Left)
30 Hammer Swings - 15lb clubbell - (two-handed: 15 Clockwise / 15 Counter-Clockwise)
High Toss Lunge - 12lb shotput - 30 reps
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#19407 - 12/26/09 08:14 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Saturday, December 26, 2009
500 Reps...
My training looked like this:
Snatch - 16kg bell - 40 sets of 5/5 - 400 reps
Dips - 24kg bell - 20 sets of 5 - 100 reps
Snatches - 14,080lbs
Dips - 21,280lbs (160lbs body weight + 24kg bell)
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#19423 - 12/27/09 08:23 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Sunday, December 27, 2009
Freestyle....
I decided to mix it up today and just do whatever came to mind.
My training looked like this:
Swings - 24kg bell - 50 reps
Renegade Rows - 24kg bells - 50 reps
Floor Press - 24kg bells - 50 reps
Walk/Run with 40lb Xvest for 10 minutes
Farmers Walk - 40kg bells - 10 reps @ 150 ft each
Hanging Pikes - 25 reps
Windmills - 16kg bell - 50 reps
I finished with: Figure 8/Hold - 16kg bell - 100 reps
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#19440 - 12/28/09 09:50 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Monday, December 28, 2009
Swing That Bell...
I was going to take today off from training but since I am on vacation this week and went a bit crazy with ice cream (1/2 gallon!) and Chinese food yesterday I decided to get some work in with the 24kg bell.
My training looked like this:
Swings - 24kg bell - 400 reps
Figure 8/Hold - 24kg bell - 100 reps
Doing heavy Figure 8s/Hold really works your arms especially after 400 reps of swings. My hands are pretty beat up as the 24kg bell really pulls as you rotate the bell diagonally.
Whatever.....Back to MV02 snatches tomorrow.
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#19451 - 12/29/09 09:01 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Tuesday, December 29, 2009
Viking Warrior Conditioning - MVo2 - 25 sets of 8 & Double Snatches...
I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 25 sets of 8 in 12 minutes and 15 seconds.
Snatch - 16kg bell - 25 sets of 8 - 200 reps
Then I did:
Double Snatch - 16kg bells - 25 sets of 5 - 125 reps - 250 snatches
After my MV02 warm up I decided to train for power and strength and switched to double snatches. My heart rate stayed elevated for the whole time during my 25 sets. I am going to do alot more double snatches going forward.
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#19478 - 12/30/09 02:11 PM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Wednesday, December 30, 2009
Kettlebell Doubles - 5 Sets of 5...
I did some double kettlebell exercises today trying to got my whole body.
My training looked like this:
Double Military Press - 24kg bells - 5x5 - 25 reps
Double Snatch - 24kg bells - 5x5 - 25 reps
Double Floor Press - 32kg bells - 25 reps
Double Snatck Into Double Viking Push Press - 24kg bells - 5x5 - 25 reps
Double Cleans - 24kg bells - 5x5 - 25 reps
The double snatches with the 24kg bells felt great! Yoyu can really feel the power and strength in the exercise.
Finally I wanted to post a link to my 6 year old daughter Jaiden doing pullups after her gymnastics class today. She has been putting up impressive numbers over the last few weeks and today pulled a 29!!!! I had trouble posting it on YouTube but I have one from Monday when she idid 24 reps. I bet most of the guys I know can't do 29 consecutive pullups. She is an animal!
Check it out: Jaiden Pull Ups!
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#19502 - 12/31/09 08:54 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Thursday, December 31, 2009
Various Snatches...
My training looked like this:
Snatch - 24kg bell - 50 reps
Double Snatch - 20kg bells - 50 reps (100 snatches)
Double Snatch - 16kg bells - 75 reps (150 snatches)
Hanging Pikes - 50 reps
I alternated the hanging pikes with the double 16kg snatches at the end. My forearms were fried but the stretch felt good going from one exercise to the other.
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#19523 - 01/01/10 05:50 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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LisaShaffer
Get a Job!
Registered: 07/06/06
Posts: 2922
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Happy New Year, Rob!
Thank you for posting your log here.
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#19541 - 01/01/10 09:42 AM
Re: Rob's Training Log
[Re: LisaShaffer]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Same to you....and you are welcome!
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#19542 - 01/01/10 09:42 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Friday, January 1, 2010
Extreme Kettlebell Cardio Workout...
I did the 4 rounds of the Extreme KB Cardio Workout with the 16kg bell.
My training looked like this:
The Manmaker - 100 reps
Upper Body Blast - 160 reps
Swing Workout - 180 reps
Slingshot - 130 reps
I finished with:
Arm Casts - 15lb clubbells - 50 each arm - 100 reps
670 total reps with 40 snatches.
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#19554 - 01/02/10 07:37 AM
Re: Rob's Training Log
[Re: Rob O'Brien]
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Rob O'Brien
M Club
Registered: 01/03/07
Posts: 1311
Loc: Ashland, MA
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Saturday, January 2, 2010
Viking Warrior Conditioning - 40 Sets of 8 & Clubbell "TBF" Practice...
I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.
Snatch - 16kg bell - 40 sets of 8 - 320 reps
Then I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.
50 Double Swipes (2 Clubbells)
50 Mills Alternating (25 Right / 25 Left)
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)
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