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
SWEET! The protocol is x work / x rest, as I understand it, correct? So for the 15:15, you snatch for 15 secs (doing your predetermined rep count in those 15 secs), then you rest for 15 before you move to the next work phase? Do you switch arms between each set, or do you double up (15right / 15rest / 15right / 15rest / 15left /...)? I would imagine you could mix it up....
ReplyDeleteDid a mini-version of this last night with my 9kg. DEFINITELY need to move up to my 12kb - 9kg was too easy. BUT, I only did 20 sets (just giving it a whirl before bed, could have easily kept going...). Maybe if I had kept going to the 80 set mark, it would have been plenty heavy. Gotta try it soon!!!
You are right Michelle! Its an incredible way to get ALLOT of work in a small amount of time.
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