Wednesday, July 9, 2008

The Long Islander

Moving right along, I am trying out some of the various sample routines suggested within the AKC Fitness Protocol. Today was the Long Islander, categorized as an intermediate workout.

To warm up, I performed Z-Health R-Phase thoracic, neck, shoulder and elbow movements.

Workout looked like this...

1-Arm Clean: 12kg - 4 minutes (32L/32R)

Half Snatch: 12kg - 4 minutes (20L/20R)

1-Arm Long Cycle Push Press: 12kg - 4 minutes (20L/20R)

That was it for today. I intentionally kept it easier today following yesterday's heavier work.


hunashaman said...

Nice one Howie. I'm very likely to do something similar tomorrow. Impressive pace you are maintaining. I'm finding fast work hard going - I think I might have sloth genes somewhere inside me. Maybe I'll become famous one day for creating the Tai Chi of kettlebells.

Howie Brewer said...

Thanks Johan. Let's not be too impressed with my performance, I am using only the 12kg these days.

Slo mo kb's could be the next fitness wave!

Kettlebelllifter said...

Hey Howie,

I think I saw some video of this in action on igx. I thought it was you. If you have some youtube footage, could you post it on your blog? Thanks for the consideration.


Howie Brewer said...

Hi Marty, thanks for stopping by! That wasn't me on igx, I don't frequent there. I have some old stuff on YouTube, but nothing recent. I'll record some vid this weekend and post. I could use some pointers, since it's now been almost 2 months since the Fitness Cert.

Kettlebell Lady said...

Hello from Jersey!

Howie Brewer said...

Holy Cow! Kettlebell Lady!!!

Where have you been? We thought you'd dropped off the face of the earth!!