John’s Ramblings

We were up WAY past our bedtime on Saturday night, so it was a slow start to Sunday.  Motivation was flagging, and I was dragging through the day.  I did manage a workout though:  Warm-ups, then a mixed bag of heavy swings, presses, negative pullups, and heavy cleans.  I started out cleaning the 20 kg’s several times per side, and worked my way up the food chain by doing multiple cleans with the 24, 28, and 32 kg kettlebell.  I’ve never done anything besides swings with the 32, so that felt pretty good.

Today I headed to the man-cave in the early evening, and did the following:

Warm-up:

• Forward Lunges
• Lateral Lunges
• Romanian Deadlift walk
• Inchworms
• Bunny-Hops

I fired up the metabolism with 3 sets, 20 seconds each of:

• Wide-out squats
• V-Squats holding pole overhead
• high-knee running in place

My daily quotient of 5 negative pull-ups

Viking Warrior Conditioning.  15:15 protocol, 8 cadence, 16 kg bell.

I got in 30 sets before I lost enough speed that I couldn’t maintain the cadence.  After several weeks of working at 7 snatches in 15 seconds, your body definitely adjusts to that rhythm, and it takes a lot of force-of-will to speed the damn thing up to a cadence of 8.  I’ll have to keep at this, maybe 2-3 times a week and try for a personal best every time by at least 20%.

The HRM plot below covers the workout from the Metabolic warmup, the pullups, letting the dog out, then the snatches.

No, “letting the dog out” is not an exercise.  It’s letting the dog out.  Unless of course the dog runs away and you chase it.  Mine didn’t.

Tags: exercise, kettlebell, vwc, workout

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