CFT for Kettlebells?

[Realety]

I'm sure there is a way to use CFT methods for kettlebells. would someone be able to explain how to use kettlebell training using CFT protocols?   

[charleslong]

What's a suicide pu?

[NumberSeven]

Here's a routine I did today:

Pre-Fatigue - 62lb KB Swing x20, 50lb KB Swing x20, 45lb KB Swing x20, 35lb KB Swing x20, 25lb KB Swing x20
Core Exercise - Seated MP 45lb x5, MP 35lb x5, MP 25lb x5
                  - Perfect Pushup x10
Post-Fatigue - 62lb KB Swing x20, 50lb KB Swing x20, 45lb KB Swing x20, 35lb KB Swing x20

I love these short, intense workouts.  I can stay focused and keep my energy levels high afterwards.

[charleslong]

What's a suicide pu?

This is my Pre-Warrior Diet days about a month before I began, but in my second circuit I perform them.  Take a look right about the middle, but of course for a really good workout watch the whole thing. 

http://video.google.com/videoplay?docid=8177431849629588300&hl=en (http://video.google.com/videoplay?docid=8177431849629588300&hl=en)

Thanks. That looks like quite a good workout.

[RoaringMad Mac]

Sure does.
I would definately have to work up to that one day.

[RoaringMad Mac]

I'm working on it. LOL

I just have to get that mentality out of my head of the old powerlifter and do stuff that is optimal for power and speed.

[racer]

Very good question.  I would recommend utilizing them as follows:

Workout:
6 Minute Two-Handed Swing Set

3 Min. Single-Arm Press Set

One-Arm Swings 16kg(35lbs.) 25R/25L 1 Set

Renegade Rows 20x(10R/10L) 1 Set

Planks as a finisher


Then:
8x Tabata Sprints on Treadmill
-4 min. of total sprinting. 20s sprint followed by a 10s rest times 8.

MY Question is:
I have only this week learned about doing Tabata workouts.  Since you recommend it and have been doing it, do you really experience better fat burning effect with Tabata versus 30-40 minute cardio? 

I want to burn off this excess fat.  I am doing KB workouts MWF and a 30-40 minute elliptical or spin cycle workout.  On Tues/Thurs - I do a 45 minute elliptical.
My KB workout has been a KB complex that is principally the following:

• 3-5 sets of 5-8 rep Snatches, both arms
  3-5 sets of 5-8 rep Cleans, two KBs
  3-5 sets of 5-8 rep Lat Lifts, two KBs
  3-5 sets of 8-10 rep OA Swings, both arms.

Any thoughts or recommendations?  I like your recommended workout here.  My left shoulder is NOT taking presses well right now...I can lift 16kg with it, but 24kg press causes twithy pain.  I may have the beginning of a rotator cuff problem.

[RoaringMad Mac]

Very good post.

So,

Techinacally,I can go home from work pic out a good interval training session that will exert me for 12 to 15 minutes and if I do it right I will be totally wiped out and I will know I did what I could.

[racer]

Thanks AlwaysBelieve.  It was a well thought out reply and I appreciate it.  I did my Tabata workout for the first time yesterday...and I thought I couldn't make it through the drill by the fourth round.  I pushed through it though.  I am going to mix in several of these per week.