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.

6 comments:

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 B 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!

Kettlebell Lifter 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.

Marty

Howie B 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 B said...

Holy Cow! Kettlebell Lady!!!

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