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.