John’s Ramblings

My days at work have been “action-packed”… well, as action-packed sitting at a couple of computers can be.  Very busy and more than a little frustrating at times.  There’s nothing like swinging some heavy shit around in our shop/man-cave/gym to blow out the cobwebs and burn off a little steam.  After a long and frustrating day it can be the last thing you want to do, but I feel much more accomplished if I finish a hectic day with a workout than happy-hour.  I would have loved to gotten my workout done sooner than 5 p.m., but I had clients and calamity from 6 a.m. until 4:55, so 5 p.m. it was…

Added incentive: Terri announced that for Fathers’ Day I am being given two private sessions with Luka Hocevar at his gym in Renton.  I haven’t been to Luka’s house-of-he-man-hurtin’ in a few months, so this is a special gift indeed.  After the last couple of months concentrating on just kettlebell swings, my overall strength needs some work.

I set out to do one of the workouts Luka gave me last year, featuring Escalating Density sets of exercises.  Silly boy changed his warmup routine, however, and did the warmups from “Enter the Kettlebell” after some lunges, RDL’s, and overhead squats.  So add in 4 sets of Hindu (dive-bomber) pushups, wall squats, and halos.  Oops, now on the the workout that prominently features pushups!

4 Sets of:

8 reps of 2 x 20kg front squats

8 negative chinups

Escalating Density Training Set #1: 10 minutes

• 10 x 28kg Kettlebell Swings
• 10  pushups

I did 8 sets in the allotted time, a far cry from last fall when I did 11!  The pushups were especially hard after warming up with those dang Hindu pu’s.  Always look to where you are headed before you start improvising with your warmup!

Escalating Density Training Set #2: 10 minutes

• 6 x 16kg kettlebell reverse lunge
• 8 x 24kg kettlebell 1 arm rows

7 sets, but last time it was 8.

I started to stiffen up after 2 hrs. last night, so standing up tomorrow when I wake should be pretty interesting.

Tags: exercise, hocevar performance, kettlebell, workout

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