So I am on another deload week from training. For those of you who follow me on twitter and regularly view my facebook statuses, it appears that I was due for a break from my insane training loads. My trainer, RKC II Kerry Swick is giving me a nice light week to get my body ready for next weeks level of insane training. I am not kidding by the way. I have noticed my training volume increasing in intensity over the past few months. This week may be an off week, bu next week s the first week of HELL MONTH. Before you take a look at HELL MONTH (emphasis added for a purpose. You’ll see why in a moment), take a look at what my deload week looks like.
Deload to Reload Week
Monday
- all 12 kg, do as a circuit
6 goblet squats (be sure not to relax at bottom and don’t let knees collapse inward)
6 rows each side
3 MP each side (military press) lockout!!!
Do 5 cycles
Tuesday-off
Wednesday
- sgl get up each side 12 kg
alternate with two-hand swings 16 kg 15 rep
6 cycles
Thursday-off
Friday
- one arms swings 12kg
do sets of 10-15 each arm for 15 minutes
try 30 second rest between sets, but adjust as necessary
Saturday-Off
Sunday-Off
Since this week is dedicated to resting, I decided to take some time and reflect on a very important aspect of kettlebell training: hand care! The serious kettlebell addict will notice that heavy training sessions begin to induce calluses on your hands. Failure to properly take care of your hands will results in painful blistered or the dreaded hand tear! Hand tears are no joke, as they are incredibly painful and can lead to serious infections.
I was rummaging around the Internet and came across a very useful site that rates the best tools to take care of your hands if you are into hardcore kettlebell training. The article on this site is written by David Whitley, a Senior RKC who has serious experience with kettlebell training and serious experience with hand tears (OUCH!). Please check out the article here.
Going along with that article, I have put together a regimen I currently use to take care of my hands. Check out my video below to learn how to combine the recommendations from Senior RKC David Whitley into an effective hand care treatment. I will warn you all upfront about this video. My right hand is currently under some damage, and it isn’t too pretty. If you’re squeamish, you may actually not want to watch this video. Just sayin’. You’ve been warned!
Reminder: TAKE CARE OF YOUR HANDS!
Moving right along, I was hanging out with my good friend Ben on Sunday afternoon after Church. Ben is a bassist in the band Big Atlantic. Check them out here and be sure to look them up on twitter and facebok. These guys rock! We were incredibly famished as our service didn’t let out until 2:00 p.m. (it started at 11:00 a.m. REALLY LONG SERVICE!) We also had an intese craving for all things BBQ, so we decided to head back to our neighborhood in the South Side to find some serious eats. Unfortunately, we had to drive through what I have labeled a “Pittsburgh Phenomenon”. The die hard Burgher knows exactly what I am talking about here, but for those of you who don’t, please check out my video below about why you should never, EVER, drive through the Squirrel Hill Tunnel.
The good news is that A.) We got through the tunnel B) We found BBQ and C.) IT WAS DELICIOUS!
For those of you who are coming to HKC Pittsburgh, please make sure you are staying in a hotel that is passed the Squirrel Hill Tunnel. I mean it. Traffic is HORRENDOUS going through this tunnel and not a single Burgher can explain why. It just is, and always will be terrible. I recommend those of you that are coming to HKC Pittsburgh to look at staying in the South Side, the North Shore, and Wexford (Wexford being hte closes to Sewickley, the neighborhood where Pittsburgh Kettlebells is located). By the way, registration is still open for the early bird special for this event. Register at Dragon Door by August 18th and receive $100 off your tuition. Sign up today and join yours truly on September 15th! It’s going to be amazing, and that’s real talk ya heard?
Well, that’s all I have for yinz this evening. Be on the look out for more primal fun in this lovely city of Pittsburgh. Remember to always eat smart, train hard, and enjoy your life!
Love Always,
Janelle
P.S. Want to see my HELL MONTH work outs? Of course you do. Feel free to puke after seeing how brutal and intense my training is becoming these days. I’m nauseated just thinking about it, and that’s the truth.
WORKOUT A
16 kg overhead lockout – walk around 2x each arm. Rest as needed.
16 kg snatches, ladders of 1-3 reps. Repeat entire cycle 2x
Single leg DL, 12 kg 3 sets of 6-8
12 kg snatches 3×15 each arm
WORKOUT B
Besides the usual stuff, do a few light gob squats and MPs to warm up
2 – 12kg clean, FSQ, MP (long cycle), ladders of 1-3 rep. Do what you can in 15 minutes. Rest as needed.
2 hand swings – 16 or 20 kg 30 second intervals for 10 minutes (work up to that if you need to)
WORKOUT C
15 lb get ups with presses, do 2 or 3 singles on each side. Rest as needed.
Rows: 20 kg 3 sets each arm (whatever number of reps you can do with good form)
Then row with 16 kg for 3 sets each arm (do up to 8 reps per side)
Single arm swing intervals 16 kg – 15 second intervals for 10 minutes (you can work up to that if you need to) one set right arm for 15 sec, rest 15 sec, one set left arm for 15 sec, rest 15 sec, etc.
Lord. Have. MERCY!
