Here is what intense Kettlebell work & Pull Ups do for your back!
Sunday, May 31, 2009
Saturday, May 30, 2009
VWC Workout on May 29, 2009
VWC 15:15 Protocol Results ~ 54 working sets of 7 reps of KB Snatches using my 20 KG Kettlebell = 378 reps in 27.25 minutes. Brutal!
Friday, May 15, 2009
Strength Workout ~ May 15, 2009
Good Strength workout today. Here is what I did:
1.) 10 Full Turkish Get Ups using my 40 Kg Kettlebell (5 Each side)
2.) 3 sets of 10 slow Pull Ups
3.) 3 Sets of 10 S-L-O-W Ring Push Ups
4.) 3 sets of slow, deep full squats using my 40 Kg KB as resistance
5.) 3 Sets of 1 leg Calf Raises using my 40 Kg KB as resistance
Excellent day overall. I'm very pleased with the Full TGU's.
Strength & Health to you
Mike
1.) 10 Full Turkish Get Ups using my 40 Kg Kettlebell (5 Each side)
2.) 3 sets of 10 slow Pull Ups
3.) 3 Sets of 10 S-L-O-W Ring Push Ups
4.) 3 sets of slow, deep full squats using my 40 Kg KB as resistance
5.) 3 Sets of 1 leg Calf Raises using my 40 Kg KB as resistance
Excellent day overall. I'm very pleased with the Full TGU's.
Strength & Health to you
Mike
Thursday, May 14, 2009
HOW HARD CAN I WORK.....HOW FAR CAN I GO.....HOW MUCH CAN I TAKE.....
These are the questions that run through my mind before a workout.
I want to get nervous before a workout. If I'm not nervous before I start, its not going to be hard enough, and I know it.
I really look forward to the opportunity to see how far I can go, to see how much I can take.
When you reach the point in a workout where other people would stop, that is the place to go searching. Search for your limit. Find that place where you really question your ability to keep going.
What do you do when you get there? Keep going. Test yourself. "How much can I take"
I think this is why I am so looking forward to Beachbody's new workout program INSANITY to be released in mid June 2009. That is going to be a workout program where people will have to test themselves every workout! I can't wait! ;-)
Today was one of those workouts where I got the opportunity to do some searching and test myself.
I did the Viking Warrior Conditioning VO2 Max 36:36 Protocol. I chose 2 Hand Swings using my 24 Kg Kettlebell (53 pounds) as my weapon of choice.
I set my goal: 50 working sets of 20 reps. That would equal (1000) 2 Hand Swings.
The workout was a GRIND. There was no "panic breathing" but my heart rate was up significantly for the entire workout which too 59.4 minutes to complete.
I finished my 50th set which equaled 1000 reps and kept going. I did an addition 50 consecutive 2 Hand Swings to total out at (1050) 2 Hand Swings for the day!
I had never gone over 700 total 2 Hand Swings, ever. Today was a good day! :-)
I finished up with 200 reps of AB work:
1.) (50) 4 count Flutter Kicks
2.) (50) Crunches
3.) (50) Seated Knee Ins
4.) (50) Oblique Crunches
Strength & Health to you,
Mike
I want to get nervous before a workout. If I'm not nervous before I start, its not going to be hard enough, and I know it.
I really look forward to the opportunity to see how far I can go, to see how much I can take.
When you reach the point in a workout where other people would stop, that is the place to go searching. Search for your limit. Find that place where you really question your ability to keep going.
What do you do when you get there? Keep going. Test yourself. "How much can I take"
I think this is why I am so looking forward to Beachbody's new workout program INSANITY to be released in mid June 2009. That is going to be a workout program where people will have to test themselves every workout! I can't wait! ;-)
Today was one of those workouts where I got the opportunity to do some searching and test myself.
I did the Viking Warrior Conditioning VO2 Max 36:36 Protocol. I chose 2 Hand Swings using my 24 Kg Kettlebell (53 pounds) as my weapon of choice.
I set my goal: 50 working sets of 20 reps. That would equal (1000) 2 Hand Swings.
The workout was a GRIND. There was no "panic breathing" but my heart rate was up significantly for the entire workout which too 59.4 minutes to complete.
I finished my 50th set which equaled 1000 reps and kept going. I did an addition 50 consecutive 2 Hand Swings to total out at (1050) 2 Hand Swings for the day!
I had never gone over 700 total 2 Hand Swings, ever. Today was a good day! :-)
I finished up with 200 reps of AB work:
1.) (50) 4 count Flutter Kicks
2.) (50) Crunches
3.) (50) Seated Knee Ins
4.) (50) Oblique Crunches
Strength & Health to you,
Mike
Sunday, May 10, 2009
Sunday May 10, 2009 ~ VWC 15:15
Viking Warrior Conditioning 15:15 results:
30 working sets of 8 reps using 20 Kg Kettlebell.
Felt strong today! Now for 20 minutes of Yoga!
Live Strong ~ Live Lean
Mike
Saturday, May 9, 2009
May 09, 2009 ~ Viking Warrior Conditioning 15:15 Protocol using 20 Kg Kettlebell
Today I progressed to using my 20 Kg Kettlebell. I decided to test for the 15:15 Protocol and do as many working sets as possible with the eventual goal of 80 working sets.
After the test I ended up with 8 KB snatches per 15 second working set. I felt strong even with the increased KB weight from 16 Kg to 20 Kg's. The 15 second rest interval seemed VERY short LOL! I pushed and took down 26 working sets of 8 reps of KB Snatches with the 20 Kg KB!
WORKOUT TOTAL:
208 Kettlebell Snatches with 20 Kg KB in 11 minutes
9152 pounds lifted.
80 working sets seems like a long ways off, but I will get there, one workout at a time!
My ultimate goal and the Holy Grail of VWC KB Snatches is the 15:15 Protocol ~ 80 working sets, 8 reps per set using my 24 Kg Kettlebell!
ONE DAY, I will get there!
Live Strong ~ Live Lean
Mike
Friday, May 8, 2009
Kettlebell Strength Workout ~ May 08, 2009
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Awesome workout today! Feeling STRONG! I used my absolute favorite Kettlebell: 24 Kg (53 Pounds)4 ROUNDS
1.) Deep Sumo Squat with 24 Kg KB in the rack position (10 squat reps with KB in each arm = 20 total)
2.) Kettlebell Shoulder Press starting with 24 Kg KB in the Rack position (10 reps per arm)
3.) 2 Hand Kettlebell Curl (10 slow reps)
4.) 1 Leg Calf Raise holding 24 Kg KB (20 reps with each leg)
5.) Kettlebell Chest Press from the Floor (10 slow reps each arm)
I felt great today. Good strength work! looking for ward to some VWC snatches tomorrow with my 20 Kg KB!
Live Strong ~ Live Lean
Mike
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