John’s Ramblings

Another quality ass-whupping at the hands of Luka Hocevar.  Based on how I’m feeling this afternoon, the targets were my quads and core.  After a warm up of front & side lunges, bear crawls and crab walks:

4 sets:

• Clean & Press 4 x 5/each side
• Single Leg Squat off Box 4 x 6/each side

The single leg squats seemed 10 times harder on the left leg than the right.  This really shows how much weaker my left side is than my right.  I’ve always known that I pedal the bike with more power on the right than left, but what if my left leg were close to being as strong as the right?  Climbing power!
A superset of following 4 exercises, 20 reps first set, then 15, 10, then 5

• KB Swings
• Reverse Lunges
• Push Ups
• Bodyweight Rows

He finished me off with the following set for core strength:

• Single Side KB Squats + band 2 x 8/each side
• Side movement over box (push up position) 2 x 40 seconds

That second core exercise was killer!  The box is 18″ high, and you walk sideways on hands and toes, but the feet have to go up onto, then down the other side of the box while holding the core stable.  I crashed and burned on the second set after about 30 seconds, so there is definite improvement to be made.

Tags: exercise, hocevar performance, kettlebell, workout

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