John’s Ramblings

Great workout today at Hocevar Performance Gym with Luka.  After the usual warmups of lunges, spiderman’s, etc., I got hit with complexes:

4 sets:

• 10 double kettlebell swings (2 x16 kg)
• 5 double kettlebell cleans (2 x16 kg)
• 5 double kettlebell squats (2 x16 kg)
• 5 double kettlebell presses (2 x16 kg)

Insert sound effects of 53 year old man, groaning, yelling, cursing here.  Almost barfed, at least once.

Then we moved on to density training.  This involves doing as much work as possible for 8 minutes.  The length of the floor is about 40 feet, I’d estimate.  We did the following, 1 length of the floor per exercise, then immediately on to the next, until time (or athlete) expired (ok, there was 30 seconds in the middle where we stopped because we could no longer hear Luka over the rasping of our lungs):

• high-knee jog
• forward lunge-walk
• bear crawl
• long-jumps

Probably could have barfed, if we had not had the mercy of the 30 second breather in the middle.

This set was excrutiating enough for us that Luka scrapped his “finisher”.  Lee (the other participant) decided that we paid for a finisher, so we should do at least one minute of the planned 4? (I think it may have been 4, but I honestly don’t remember.  I can’t  remember if I did 4 or 5 sets of the complex either.  Such is the obscurity of the total endorphin fog I end up in)

• Standing jumps 20 seconds
• squats 20 seconds
• squat and hold 20 seconds

lather, rinse, repeat (but do not rest).

I’m fatigued, but not overly so.  I can’t wait to see what new muscle soreness wakes me up at 4 a.m. this week.  Last week was lats, this week will undoubtedly be some muscle in my legs that I never knew existed.

Tags: exercise, hocevar performance, kettlebell, workout

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