John’s Ramblings

Too damn busy to blog, I recon’.  Let’s see, last posting was 11/10…

Thurs. 11/12 – Did a kettlebell workout of Luka’s design…

• Double Kettlebell Front Squats
• Negative Pullups

Escalating density sets of:

• Pushups
• Kettlebell swings

Blew up after the EDT set, and called it a night.  I was still a bit toasted from Tuesday with the Duke of Density.

Friday – Rest

Sat. 11/14 Viking Warrior Conditioning

15:15 protocol, 16kg, 8 cadence, 30 sets.

I’m really struggling with the faster cadence for some reason.  After working for weeks at a cadence of 7, it’s really hard to push it up.  I need to do this a couple of times a week, and work on improving 10% or so each time.

Sunday – Rest

Monday 11/16 – One arm swing workout – high volume

1,100 one handed swings:

• 440 @ 20 kg
• 330 @ 16 kg
• 330 @ 12 kg

For some stupid reason, I decided to do that high volume swinging workout the night before heading to Hocevar Performance for my weekly ass-kicking.  Dumb idea.  Never again.  I should save the self-flagellation for Saturday or Sunday.  Monday should be rest & stretching because on Tuesday…

Tuesday @ Hocevar Performance

• Dynamic warmups (front and side lunges, inchworms, front lunge variations)
• Stretches
• Activation: Wide-outs, v-squats, and high-knee running in place.

Then the workout begins!

4 sets of Heavy kettlebell complex:

• Two handed swings
• Goblet squats
• Bent-over rows
• High Pulls

Luka started me out with a 40 kg ‘bell, which I promptly abandoned when I tried to goblet squat with the thing.  My grip was pretty well toasted from Monday night, so I stepped down to the 32 kg for the remainder of the series.  Even then, I ended up bear-hugging the damn thing to get through the squats.  Lesson learned.

Next set was sandbag work:

• 5 cleans
• 5 overhead presses
• 5 squats
• 5 reverse lunges

We finished with a little metabolic set work, twice through, 30 seconds each:

• Squat jumps
• Front Squats
• Squat and Hold
  

Wednesday – Rest

Thursday 11/19

Viking Warrior Conditioning (kettlebell snatches)

15:15 protocol, 20 kg kettlebell, 6 cadence, 40 sets

In order to vary my workload a bit, and hopefully better prepare for the RKC in 14 weeks (yikes!), we’re going to work in one round of snatch work with the heavier ‘bell at a lower cadence.  At first the 6 cadence felt painfully slow, and I went for 7.  That lasted until set 12 or so.  At that point, 6 felt just fine, thanks.

Tags: exercise, hocevar performance, kettlebell, vwc, workout

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