WOD: Thursday - 032108

1. 1 Arm Kettlebell Snatch x 5,10,15,10,5 ea. arm
2. Pull Ups x 1,2,3,4,5

Alternate between both exercises. (i.e. 5 KB snatches left arm, 5 KB snatches w/ right arm/ 1 pull up…..10 KB snatches w/ left arm, 10 KB snatches w/ right arm, 2 pull ups….)

Rest 5 minutes

Perform the following complex without stopping between exercises for 3 rounds. Rest 60 seconds between all 3 sets.

1. 1 arm KB swing x 5 (left arm)
2. KB snatch x 1 (left arm)
3. OH Press & step up (24″) x 10
4. 1 arm KB swing x 5 (right arm)
5. KB Snatch x 1 (right arm)
6. OH KB Press & step up (24″) x 10
7. 2 Handed KB Swing x 20

Rest 4 minutes

Jump Rope x 3 min x 1 min rest x 3 rounds

Round 1 = 374 (4 misses)
Round 2 = 386 (2 misses)
Round 3 = 420 (0 misses)

Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It’s easy to keep up with the time. I simply use the
Gymboss Interval Timer
.

1. KB Snatch /ea. arm x 20 lb
2. Push Ups
3. KB double clean x 35 lb

This was good for anaerobic cardio conditioning, as well as building strength. The funny thing is, my biceps were smoking from the double cleans, as well as my chest, from the push ups. I haven’t performed high repetitions and short intervals of push ups in awhile, due to an old shoulder injury I have finally begun to rehab via kettlebell training.

It definitely shows. Therefore, I will randomly perform 10 push ups almost every waking hour, in order to get back in the swing of things with my push ups. If you don’t have access to a set of kettlebells, you can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.

A few well-thought out Tabata workout days, mixed with a couple of heavy resistance training days a week, will definitely aid in faster fat loss, stronger cardio capacity, increase in muscle endurance, and truly help to speed up your metabolism, not to mention save you time. Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don’t forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.

You could mix this program in your training week like this:

MTh - Tabata Protocol
Wed - Rest
TuFr - Heavy Full Body Training (reps should be in the 3-5 reps per set zone)
Sat. - 30 min light activity such as walking

This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.

Give this workout a try. If you don’t have a clue how to put a fat burning Tabata program together, and want to have your body beach ready before summer, take the time to join my Inner Circle, and receive a new workout program each month. Just click on www.joshoneinnercircle.com for more info.

1. KB snatch Pyramid (16 kg x 10,9,8,7,6,5,4,3,2,1 x ea. side - continuous without sitting KB down)

2. Windmill - 24kg x 3 x 10 ea.side

3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side

The pyramid was no joke. You could use this technique with just about any exercise. Performing the snatch pyramid style will definitely get your heart racing (cardio), build great muscle endurance (burn fat/tone), build strength (resistance),and really help with shoulder mobility. Of course, you need to make sure you are performing the kettlebell snatch with proper form.

The snatch is probably one of the more complex, yet very-inclusive of all the KB exercises, and is definitely one of the main pillars of kettlebell training. Jason C. Brown, a kettlebell and fitness coach I truly respect, has a great video demonstrating proper snatch technique with the kettlebell. Take a look below.

Before you watch Jason’s video, please note that although watching videos and reading books are good tools to learn more about proper kettlebell lifting, nothing beats personal instruction. Therefore, I suggest you find a certified AKC, RKC, or CKT near you, sign up for a few sessions, in order to learn the basics and proper technique. Better yet, sign up for one-on-one or group sessions, to really accelerate your training, by adding kettlebells to your training arsenal.

[youtube=http://www.youtube.com/watch?v=6Ubc4uJdyB8]

1. KB snatch Pyramid (16 kg x 10,9,8,7,6,5,4,3,2,1 x ea. side - continuous without sitting KB down)

2. Windmill - 24kg x 3 x 10 ea.side

3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side

I must admit that tabouleh (pronounced “tuh’bool’eh”) salad has to be my favorite salad in the world. Unlike many salads, which fail to fill you up or are loaded with too many fat or caloric dense ingredients, tabouleh has just the right amount of good carbs, fiber, and good fats that are essential for a good diet.

As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I’ve been told that I will soon turn into walking tabouleh.

However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.

Tabouleh

1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves

For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil

Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.

To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.

In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.

Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.

Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils

Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.

Morph 4: Serve as a small side salad with fish.

Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g

Yield: 6 (1-cup) servings