35 Pound Turkish Get Ups

It was unseasonably cool today. I didn't get started on my training until 11:20. But I got it in!

Warm Up Walk 11:34 minutes, 0.56 miles. That's 2.9 mph.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x8,15,8,15,11x35# Two Handed
• Turkish Get Ups 5x1x35# (per side)

I didn't have time for a cool down walk as I had promised to take my younger son, Miles, to the local lacrosse store before my older son's lacrosse game at 2pm. I'm proud of my training today. I'm working on getting solid on Tracy Reifkind's Workout #2. I again waved the reps during the 3rd group of 5 sets and got one more rep on the final set that last time. I should have pushed and gotten 15 on that last set. Maybe next time.

After that I felt strong. The 25# kettlebell had been feeling too light on my get ups, so I decided to go for it with 35#. I did it. It really challenged me. It was a lot hard to keep my shoulders stable, particularly my right one which has been giving me some problems. But I did it! I can really feel it all across my scapular region.

Kettlebell Swings Waving Reps

So, I figured I still wasn't quite ready for Tracy Reifkind's complete Workout #2. I decided to take a bit of her advice and wave up and down on the reps in the last group of 5 sets.

Warm Up walk 12:25 minutes, 0.56 miles. That's 2.7 mph.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x8,15,8,15,10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Cool down walk 22:03 minutes, 0.87 miles. That was 2.4 mph.

All of the sets of swings were done every minute on the minute. As you can see above I did the normal first five sets at 10 reps each. Then in the second group of 5 sets I added one rep each set. Last time in the final group of 5 sets I only did 10 reps per set, 50 reps. This time I waved the reps 8, 15, 8,15,10 for 56 reps total. Total reps last training session was 165 in 15 minutes, this session 171 reps in 15 minutes. That makes for higher intensity, if only slightly. The goal is to get to 5x15 reps in the last group of 5 sets.

I took about a two minute break and then got on with the get ups.  I finished them in roughly another 10 minutes. That made for a total time of 29 minutes one minute less than last time. Again, more work in less time. Cooled down with another relatively short and slow walk.

Tried Tracy Reifkind #2 Again Same Result

I tried to move on to Tracy Reifkind's Kettlebell Workout #2. I just felt like I could do it, but once again I wasn't quite ready. But let me put down the details and then I'll talk about my performance.

Warm Up

Walking 12:39 minutes, 0.56 miles. That's 2.67 mph, I want to be able to consistently walk at 3.0 mph or better.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

I didn't have time for a finishing walk. I needed to finish cooking dinner. After the warmup walk, the warm up circuits took just over another 12 minutes. Then on to the kettlebell training.

I felt so good, so in control after the first five sets of kettlebell swings that I was sure I could handle workout #2. However, by the sets 9 and 10 my lower back was tightening up some and I didn't have enough time to catch my breath. I dropped back down to 10 reps for the final 5 sets. All of these sets are done on the minute, so I only have rest from the end of one set to the beginning of the next minute.

After the swings I moved on as usual to turkish get ups. By the middle of the third set I was on the verge of nausea but I kept going. I took deep breaths and was able to suppress that feeling. I completed the kettlebell training in 30 minutes. 

By the way I was training outside in the carport. It was a nice, warm sunny day. By the time I walked back in the house I could feel muscular exhaustion all the way from my feet up to my traps. I could hardly believe how pumped my calves felt. My abs, my whole core, was feeling super tight. It's crazy how two simple exercises can have such an almost total body effect.

Got to Do Better Than Once a Week

A week without training except for mirco-sets of push ups just about every time I returned to my desk from a meeting, the restroom or the like. Today is beautiful weather. After going to my youngest son's first lacrosse game of the day this morning at 1000 we returned home. My priority was to get in some training.

Warm Up

Walking 12:01 minutes, 0.56 miles. Pretty darn slow.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Finishing Walk 23:16 minutes, 0.95 miles.

Not much to say. I got after it. The swings were every minute on the minute for 15 minutes. Took about a 2 minute break then completed the getups in about 13 minutes. Total time 30 minutes. Finished up with a short walk. Not to certain of the time and distance as I paused my time for a bit and forgot to turn it back on.

Tried to Move on to Tracy Reifkind Kettlebell Workout Two

I tried to move on to Tracy Reifkind's Kettlebell Workout #2. But I wasn't quite ready. But let me put down the details and then I'll talk about my performance.

Warm Up

Walking 13:31 minutes, 0.55 miles. Pretty darn slow.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Finishing Walk 27:40 minutes, 1.25 miles.

OK, so those are the details. I had no idea I was walking so slowly in my warm up. Oh well. I followed that walk with my normal warm up circuit and felt good. The deep squats even felt good during the 2nd and third circuits. The warm up circuit was also slow clocking in at 13::29 minutes.

I started the main part of the session with 5 sets of 10 reps of two handed swings with a 35# kettlebell. That felt easy enough that I decided to progress to TracyRif's workout 2 like I mentioned earlier. That called for adding one rep per set for sets 6-10 and then staying at 15 reps a set for sets 11-15. You can see the progression above. However, I felt too winded and dropped back to 10 reps per set for sets 11-15. Oh, and let me note that the swings are done every minute on the minute for 15 minutes.

By the time I finished that 10th set I was too winded to stay at 15 reps. I heeded Tracy's advice and dropped back down to 10 reps for the remainder of my swing training. I then went on to do my Turkish Get Ups. The 25# bell feels light but my form is not perfect on each rep so I'll stick with it for a few more sessions. Total kettlebell time 30:37 minutes. I finished up with a longer, speedier walk.

First Kettlebell Workout of the Week

Haven't done a kettlebell workout this week until today. I did walk yesterday (26:55 minutes, 0.92 miles) and today (37:02minutes,  1.54 miles). I felt slow, sluggish and stiff during both walks. As I was sitting on the couch this evening, I figured getting in a kettlebell workout might get me energized. I skipped the warmups and got right to work.

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Got it done in 34:38 minutes. Felt good. Trained indoors while the Duke vs NC State game was playing on TV. I don't know if I've mentioned before that the swings are done 10 reps every minute on the minute with the remain time of the minute used to catch my breath.

The getups were kinda different. I was training barefoot on our hardwood floor in the den. It was slippery. I put on a pair of Vibram Five Fingers after the second set. That helped. I feel better now.

Lovely Spring-ish Day for Kettlebell Training

Got back from SaltConf15 yesterday. All the exercise I got yesterday was walking through airports and a couple of microsets (5 reps) of pushups in the airports. Today is a beautiful, sunny 62°F. A wonderful day to do kettlebell training outside.

Warm up walk 12:48 minutes, 0.83 miles.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Finished up with a 27:08 minute, 1.09 mile walk. 

I tell you what, it seems like 10 kettlebell swings every minute on the minute for 15 minutes would be easy. But even with a relatively light kettlebell, 35 pounds, it is CRAZY work. By the 12th or 13th set I was really feeling the fatigue, especially in my lower back. Not pain, just the fatigue of worked muscles. But I kept going, kept my reps at 10 and finished the 15 sets. I was thinking about the crazy numbers of swings, for example 500 reps with 88 lbs. in 14 minutes, Bud Jeffries outlines in his book I Will Be Iron. It got me through.

Then I went on to do my Turkish Getups. I think I rested a little more than normal between the swings and the get ups. Nothing very revelatory to say about these except the 25# still feels light. I'll stick with it a few more workouts though to make sure. That's about it, the swings and getups took 32 minutes total. See y'all on the next training day.

Five Days Later More Higher Volume Kettlebell Training

I didn't mean to take five days off. But I was traveling on Monday, my next scheduled day of training, from Greenville, South Carolina to Salt Lake City, Utah for #SaltConf15 hosted by SaltStack, Inc. I got in late Monday and was too tired from the time zone change and travel to workout on Tuesday. Was still jet lagged on Wednesday. Plus I was sleeping terribly. Finally got it in today in time to go home tomorrow. Well one workout is better than none.

First I walked on a treadmill for 10 minutes. Then went into my normal warmup and my new normal training.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

I tried to use Tracy Reifkind's video for the swings so I could stay on pace but the wifi connection in the hotel fitness facility wasn't up to the job. So, I used a timer on my phone to do 15 seconds of work alternated with 45 seconds of rest for the swings as depicted in Tracy's video. Then my phone crapped out at about 6 sets and rebooted itself. So, I got a longer than normal rest period. I think I probably did more sets than planned maybe 16 or 17, but I'll only claim 15.

Then on to the Turkish Get Ups. I think I can probably up the weight on these. I finished the getups in about 10:20. Maybe I'll wait a until I've got three or four straight planned workouts in the bank before I jump the weight though just to make sure I own the current routine. I was going to do a 20 minute walk on the treadmill at the end, but I need to get showered and dressed for this mornings conference sessions.  Total kettlebell time about 25:20.

Combo Tracy Reifkind with Simple and Sinister

So, to really make sense of this we have to go back a ways. I was introduced to the kettlebell swing by Tim Ferriss' post The Perfect Posterior: Kettlebell Swings and Cheap Alternatives. That post introduced me to Tracy Reifkind who is also featured in Ferriss' book The Four Hour Body. Tracy now has her own book The Swing!

I've been following Simple and Sinister by Pavel Tsatsouline.  I had just been doing 5 sets of 10 swings and 5 sets of Turkish Get Ups 1 rep per side. That didn't seem like enough volume for me to accomplish my fat and weight loss goals. After waiting a month, I bought The Swing! and read it quickly in one evening. I also found a video of her demonstrating her Workout #1.

So what is the combination? It's higher sets of swings, 15 in fact, as per Tracy combined with the Turkish Get Ups from Pavel. I started my training with a 10 minute walk. Then I went on to

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x8x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Now, not to sell Simple and Sinister short. If I recall correctly you can go up to 10 sets of 10 swings. But today I did 15 sets of swings for 140 total reps. That's 90 more reps than I had been doing. Another nice thing was that I followed along w/ Tracy's video which helped me focus on stay with her 10 reps every minute on the minute as well as getting my 10 swings done in 15 seconds.

I think my breaks between sets before were too long. But it is also possible that I'm getting in better shape. Anyway, having the video helped keep my on track. I'm not willing to dispense with the get ups. The combination of the fast, powerful swings with the slower getups is a great combination. I'm pleased with how my body feels. I finished up with a 22:27 minute walk in which I covered 1.04 miles. I thought I was moving a little faster than that, oh well.

What Is Your Excuse

What is your excuse? It's too cold? It's snowing? You can't afford a gym membership? You can't afford fancy equipment? It's dark? It's too late in the day?

Well tonight in Greenville, SC it is 32°F and feels like 25°F. It is snowing.  I don't have a gym membership. I don't have fancy equipment just some kettlebells and a yoga mat. It is dark. I didn't get home from work until 1930 hours or so. But I got my workout in. What's your excuse.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (Actually 1 rep per side then a short break before next set.)

I knocked it out in about 38 minutes. My workout timer, Noom Coach,  showed 43 minutes but in the midst of my training it froze and my smartphone rebooted. After waiting for it I had to start Noom and start up my music again. All of that was about 5 minutes.

I felt good despite it being cold, I just layered up. I felt good despite snow blowing in my face. I kept my form tight on the swings. I think in the fourth set my mind wandered a bit. I started thinking about work stuff. I let it go and re-focused on my training.

I got a rep on the TGUs that felt the best I had ever done. I think it was in the third set. Then my last rep in the 5th set was one of the worst I had ever done. So it goes. That is what training is all about. 

Oh, I also got in a walk at lunch, 1.51 miles in 32 minutes. That was about 2.8 mph. I would like to get up to a consistent 3 mph.

Snow Day Kettlebell Training

Snowed today and it is 31°F and it feels like 31°F. I didn't use it as an excuse though I got out there and got my workout on. Snow didn't stick on the roads. Carport was dry.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (Actually 1 rep per side then a short break before next set.)

6 Minute Abs 

• Myotatic Crunch 1x10
• Cat Vomit Exercise 1x10

After my Simple and Sinister routine, 37 minutes and 6 minutes of abs, I went for a walk. Covered 1.60 miles in 33:41. It was an cold and breezy but I got along at a pretty good clip. I feel like taking a nap now!