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