Here is what intense Kettlebell work & Pull Ups do for your back!

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! 

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

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

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

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

Kettlebell Strength Workout ~ May 08, 2009

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

Kettlebell Cardio Workout ~ May 07, 2009

I decided to use high rep 2 Hand Kettlebell swings as my cardiovascular exercise today. I used my 24 Kg (53) pound Kettlebell. 

Here is how the workout went, set by set: 

Set # 1.) (200 reps) I felt strong and could have kept going easily, but today was about Total Reps not how many I could do consecutively.  

Set # 2.) (100 reps) Got into a nice groove. Sweat was starting to pour. Feeling strong! (300 reps in)  

Set # 3.) (100 reps) Starting to feel it pretty good. Forearms starting to burn. (400 reps in)  

Set # 4.) (100 reps) Having to really focus on god form and controlling my breathing. (500 reps in)  

Set # 5.) (100 reps) Forearms on fire now. Breathing labored but even. Focusing on 25 reps at a time. (600 reps in)  

Set # 6.) (100 reps) Looking forward to the end! :-) Again 25 reps at a time. Finished STRONG! (700 reps total)  

I finished the 700 reps of 2 Hand Swings in 34:33 minutes. I didn't keep track of calories burned or my heart rate but I can tell you that I pushed my Fitness forward today for sure! 

I finished up with some AB work: 200 Total Reps 

1.) (50) 4 count flutter kicks

2.) 50 crunches

3.) 50 lying straight leg raises 

4.) 50 oblique V Ups 

Today was an excellent workout. I'm already looking forward to tomorrow's workout!  

Live Strong ~ Live Lean 

Mike

Viking Warrior Conditioning 36:36 Protocol ~ May 05, 2009

36:36 Protocol (36 seconds of snatches followed by a 36 second rest). The goal? Once again, 35 working sets with my 16 Kg Kettlebell.

My last 36:36 workout, I made it to 29 working sets before I couldn't keep my 17 snatches in 36 seconds pace.

Today I felt STRONG and determined to hit the 35 working sets! I would not be denied! 

The first 18 working sets went excellent. I seemed to settle into a nice groove. 

I am a big movie buff and a scene from one of my favorites, "300" popped into my mind. 

When King Leonidas is leaving his wife and son to march to the Hot Gates, the narrator of the story said "There is no place for softness...not in Sparta. No place for weakness...Only the hard and strong may call themselves Spartans. Only the hard...only the strong... 

Only the hard...only the strong.....

That is what I kept repeating in my mind during the final 10 working sets of snatches that brought me to 35 working sets.

I ended up setting a new Personal record of 35 working sets of 17 reps of snatches with my 16 Kg KB!

595 KB snatches, 20,825 pounds lifted in 39.90 minutes. My average heart rate was 170 bpm.

It feels good to CONQUER that goal of 35 working sets!

I finished with some AB work:

200 reps total
1.) 50 Straight leg raises
2.) 50 Knee Ups
3.) 50 Heels To Heaven
4.) (50) 1/2 TGU's using 12 Kg KB (25 per side)

What's next? I will be doing the VWC 15:15 protocol using my 20 Kg Kettlebell. I will begin my journey towards 80 working sets. I can't wait to get started! ;-)

Life is too short to be weak...

Mike

Workout ~ May 2, 2009

2 Hand Kettlebell Swings with 24 Kg Kettlebell:

(500) 2 Hand Swings with my 24 Kg Kb. 

1 Set of 300 and 2 sets of 100. 

Total workout time 13:01 minutes.

AB & preventative work: 

1.) 50 Hanging leg raises

2.) (50) 3/4 sit ups with 26#KB

3.)  50 Mason twists with 26#KB

4.)  50 Knee ups

5.)  40 HALO's ~ 16 Kg Kb.

Bottoms Up Press with my 16 Kg Kettlebell.

Viking Warrior Conditioning Strength Workout April 27, 2009

I felt STRONG today!  I got 8 Full Get ups (4 per side) with my 40 Kg KB! (88#). This was a new PR for me as I had only done 1 Full Get Up with my 40 Kg Kb before! Slow, grinding, strength work at its best! Here is a video of 2 of my 40 Kg Full Get Ups:

I continued the workout and did 8 reps of KB Presses with my 28 Kg KB(62#) Here is a video of some of my reps:

I finished up with 5 sets of 1 Leg Calf Raises with my 40 Kg Kettlebell.

Overall an OUTSTANDING workout!

Live Strong ~ Live Lean

Mike

Viking Warrior Conditioning 36:36 Protocol ~ April 28, 2009

36:36 Protocol (36 seconds of snatches followed by a 36 second rest). The goal? 35 working sets with my 16 Kg Kettlebell.

My last 36:36 workout, I made it to 14 working sets before I couldn't keep my 17 snatches in 36 seconds pace. I did some strength work before hand, which ended up being a mistake. It took away from my Viking Warrior Conditioning workout.

During this workout I felt fresh and strong!

I ended up setting a new Personal record of 24 working sets of 17 reps of snatches with my 16 Kg KB!

408 KB snatches, 14,280 pounds lifted in 28.2 minutes. Awesome workout. My heart rate was through the roof the entire time! Loved it!

I am only 11 working sets away from my goal of 35 working sets! Soon I will CONQUER that goal! 

Life is too short to be weak...

Mike

My Back

This is what Kettlebell work and Pull Ups have done for my back development.

28 Kg Kettlebell Presses

28 Kg Kettlebell Presses

40 Kg Kettlebell Full Get Ups

40 Kg Kettlebell Full Get Ups

Viking Kettlebell Conditioning 36:36 Protocol Kettlebell Workout

I decided to make a jump the the 36:36 Protocol (36 seconds of snatches followed by a 36 second rest). I completed the 80 work sets of the 15:15 protocol with my 35 pound KB earlier in the week. The goal was 35 working sets.

I made it to 16 working sets before I couldn't keep my 17 snatches in 36 seconds pace.

My heart rate was through the roof, my forearms were engorged, and on the verge of exploding with blood. 

My entire upper body was tingling. I LOVE this workout! A new challenge! I haven't done allot of snatches and this workout is nothing but snatches.

One thing that made a HUGE difference today was concentrating on the overspeed eccentrics (pulling the KB down faster than gravity does). It brought my KB Snatch form and explosiveness to an entirely new level. 

I am stoked and challenged! My goal is 35 work sets of 17 snatches with my 35 pound KB. 

Its going to be tough and I am going to love every minute! ;-)

Life is too short to be weak...

Mike

Snatch Video

Viking Warrior Conditioning
The Scientific Approach to Forging a Heart of Elastic Steel

GET UP WORKOUT USING MY 53 POUND KETTLEBELL

100 Get Ups in 60 minutes or less using my 53 pound Kettlebell. Here are the details:

I warmed up, stretched out and then I started my watch timer to count down from 60 minutes.

I started on a nice rythym and pace with 4 GU's, 2 per side. 

I concentrated on focus, staying TIGHT, and strong.

Minute 49:38 ~ 20 reps in the books!

I had 30:22 left to do 52 Full GU's! I needed to pick up the pace!

Minute 20:11 ~ 68 reps in the books!

Minute 4:41 ~ 100 reps in the books!

I guess I picked up the pace! I got 52 reps in 25 minutes and 59 seconds! ;-)

I finished my workout by grabbing my "Bulldog" (88 pound Kettlebell) and doing 4 sets of 10 reps of 1 Leg Calf Raises.

Yours in Strength,

Mike

THE EXTREME KETTLEBELL CARDIO WORKOUT

Today has normally been the day that I ascend Mt. "Bulldog" Tami and I decided a long time ago that we would be 100% honest when it comes to our reporting workouts and nutrition, good or bad on our Team Northwood's Message Board thread or here on Facebook.

Here is some brutal truth. Trying to better my "Bulldog" reps every week is allot of pressure! Think about it. Its almost an out of body experience every week to even get 5 more reps with that 88 pound monster! It puts allot of mental AND physical pressure on my shoulders. I CANNOT and WILL NOT come here after a "Bulldog" 2 Hand Swing session and report that I did any fewer reps than I did last week. Can you see what I mean about "pressure"? ;-)

Today I decided I wanted to do something different. I have a workout DVD called THE EXTREME KETTLEBELL CARDIO WORKOUT"

I used a 20 KG (44 pound) Kettlebell. Ok, I know what you are thinking, "Mike you regularly use a 53, 62, and 88 pound Kettlebells, what are you going to do with a 44 pounder?"

I warmed up and started the workout which consisted of the following Chapters (The following descriptions were copied from www.dragondoor.com so I can show what each section of the workout consisted of. All due props to the amazing folks at Dragondoor!):

The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.

The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. Places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.

The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.

The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. The clock says it only took 6:45, but you'll swear the clock lied as every cell in your body screams for relief…

The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!

The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own. 

1 hour & 15 minutes later I was SMOKED! Seriously folks, I have never worked harder during a Kettlebell workout! My breathing was nearly maxed during 95% of the workout. 

That "little" 35 pound Kettlebell felt like my "Bulldog" at times during that BRUTAL workout! 

1 hour and 15 minutes of Kettlebell Strength/Cardio FURY and it was so satisfying when I was done! I knew I had accomplished a truly special workout and moved every aspect of my fitness forward.

I finished with some calf work. I grabbed my 62 pound KB and did 4 sets of 20 reps of 1 Leg Calf raises.

I walked upstairs where my gorgeous wife was applying makeup in an effort to be even more gorgeous which is just not possible! ;-)

She looked at me like I had been run over by a truck. I was SOAKED in sweat and a little more pale than normal! :-)

Tami snapped a pic:

That is sweat equity right there folks!

I absolutely LOVE that workout! Its going into my regular KB workout rotation.

There is a special satisfaction in pushing yourself to the absolute limit physically and mentally. At the Fitness level that Tami and I are at, it takes a HARD workout to improve our Fitness.

"In a special workout that moves your Fitness forward, you push as hard as you can, and then you push as far as you have to...."

Life is too short to by physically or mentally weak...

Mike

My Viking Warrior Conditioning Kettlebell Journey

I have found an INCREDIBLE new workout to utilize with Kettlebells. Its called The Viking Warrior Conditioning Workout by Kenneth Jay (Master RKC)

Its a workout on VO2 Max training using a Kettlebell! Its designed to really tax your cardiovascular system, build muscular strength and endurance, as well as losing body fat. I am beyond impressed with this KB workout.

I took the VWC "Test" and then did the 15:15 phase of the workout.

I ended up doing 80 sets of 7 reps of KB snatches with my 35 pound Kettlebell.

560 reps of snatches with my 35 pounder! 19,600 pounds lifted. Its was AWESOME! I'm looking to ramp up the Intensity with the 36:36 routine next!

Live Strong ~ Live ~ Lean

Mike

Viking Warrior Conditioning
The Scientific Approach to Forging a Heart of Elastic Steel

6 ROUND KETTLEBELL STRENGTH CIRCUIT

Strong workout with some special high points mixed in! I give my workout a B+ for the day! 
Exercises with a ** before and after** are changes in the workout from last week.

ROUND 1
1.)Chest ~1 Arm KB Press (10 reps)
2.)Back ~wide Grip Pull ups(15 reps)
3.)Shoulders ~1 Arm KB Press (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Squat (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)
7.) Scarecrow for Shoulder Health and Integrity ~ 10 pound DB's (10 reps)

ROUND 2
1.)Chest ~ **Ring Push up 25 reps** (5 more reps than last week)
2.)Back ~ KB Snatch (20 reps total)
3.)Shoulders ~KB Upright Row (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Tactical Lunges (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)
7.) Scarecrow for Shoulder Health and Integrity ~ 10 pound DB's (10 reps)

ROUND 3
1.)Chest ~1 Arm KB Press (10 reps)
2.)Back ~ "L" Chin ups (15 reps) **Legs straight & Feet at forehead level**
3.)Shoulders ~1 Arm KB Press (10 Reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Squat (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)
7.) Scarecrow for Shoulder Health and Integrity ~ 10 pound DB's (10 reps)

ROUND 4
1.)Chest ~ **Ring Push up 25 reps** (5 more reps than last week)
2.)Back ~ 1 Hand Alternating KB Swing (50 reps)
3.)Shoulders ~KB Upright Row (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Tactical Lunges (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)
7.) Scarecrow for Shoulder Health and Integrity ~ 10 pound DB's (10 reps)

ROUND 5
1.)Chest ~1 Arm KB Press (10 reps)
2.)Back ~ KB Rows (53#) (10 reps)
3.)Shoulders ~1 Arm KB Press (10 reps) 
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Squat (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)
7.) Scarecrow for Shoulder Health and Integrity ~ 10 pound DB's (10 reps)

ROUND 6
1.)Chest ~ Tricep Push Up 50 reps
2.)Back ~ 2 Hand KB Swing (50 reps)
3.)Shoulders ~KB Upright Row (10 reps)
4.)Biceps ~ KB Hammer Curl (10 reps)
5.)Quads/Hams~ KB Tactical Lunges (10 reps)
6.)Calves ~1 Leg Calf Raise (10 reps)
7.) Scarecrow for Shoulder Health and Integrity ~ 10 pound DB's (10 reps)

**There is no extra Tricep work because of all the intense pressing in the workout. Believe me the triceps are stimulated!**

Welcome to My Kettlebell Blog!

Feel free to share opinions, ask questions, and show your enthusiasm for the mighty kettlebell!

I  will share how I utilize this AWESOME Fitness tool to push myself and others to elite Fitness!

Live Strong ~ Live Lean

Mike