John’s Ramblings

Luka’s workout “B”, second time through:

4 sets:

• Single Leg KB Deadlift, 2 x 20kg kettlebells, 6 reps R & L
• KB High Pull  12 reps R & L, 16kg

3 sets:

• Blast Strap Single Leg Squats (Pistols) 8 reps/each leg
• Stability Ball Push Up + Tuck In  8 reps

3 sets:

• Dumbell Squat Jump (10 lbs dumbells)  12 reps
• Blast Strap Scarecrows 12 reps

8 x Uphill Sprint Intervals (my street is a 6-7% grade):

• Sprint up 50 yards, walk down

I was still pretty fatigued from the Wednesday Quad & Core hammerfest, so this workout felt more strenuous than the first time I did it.  When I walked through the house between sets 2 & 3, friend Kaycee took one look at me, got very serious and said “are you OK?”.  Probably thinking “he’s older than Michael Jackson was…”  I made it through with the same reps & weights that I had 2 weeks ago for the same routine, but given the fatigue factor I’m going to call it “good”.

Now that I’ve got this nice Monday / Wednesday / Friday workout rhythm going, it changes next week.  My workouts at Hocevar Performance will move to Tuesday nights at 7 p.m.  The earlier time should be better for life-in-general.  I’ll just have to figure out when I’m going to do my other two workout days…

Tags: exercise, hocevar performance, kettlebell, workout

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