Return of the Kettlebell Week 4
October 8th, 2009
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by Dennis · Filed Under: Uncategorized
Day 22 – 10-5-09
Explosive block - light day
Viking Push Press 16kg
- 2,4,6 x 4 cycles ea. arm
Front Raise Snatch 16kg
- 10 (reps) x 2
Total workout time (not including warm up) 24 minutes
Random Thoughts
- Start of a new week and with it comes the addition of a ladder. The rungs will remain the same at 2, 4, 6 but I will add a ladder bringing the total to 4.
- The Front Raise Snatch remains at 10 reps for 2 sets. I’m still learning this lift and adding more reps and or sets starts to become grueling. Too much for the light day. The Viking Push Press is the focus on light days.
Total workout time – 24 minutes
Day 23 - 10-6-09
Variety
Kettlebell Swings 16kg
- 20 x 3 alternating hands
Turkish Get-ups 20kg kettlebell
- 5 minutes
Hindu Squats
- 20 reps x 3
Pinch block static holds – one hand alternating
- 30 lbs x 20 sec
- 25 lbs x 25 sec
- 20 lbs x 30 sec
Stretching throughout workout
Music selection – Alice in Chains
Total workout time – 31 minutes
Day 24 – 10-7-09
Explosive block - medium day
Long Cycle Clean and Jerk 2 20 kg kettlebells
- 2, 4, 6 x 4 ladder – 3 minutes between each ladder
Random Thoughts
- As with the Viking Push Press, I added a fourth ladder. Today’s workout felt much better then last weeks medium day. I was in the groove from the first rep and felt strong the entire workout.
Total workout time – 19 minutes
Music Selection – Metallica
Day 25 – 10-8-09
Variety
Kettlebell Swings 20kg
- 20 x 3
RKC Arm Bar 16kg
- 5 min randomly switching arms
15/15 conditioning protocol 16kg bell
- 7 reps x 20 cycles
Stretching
Total workout time 30 min.
Music selection – Alice in Chains
Day 26 – 10-09-09 – Rest
Day 27 – 10-10-09
Explosive block - heavy day
Long Cycle Clean and Jerk 2 24 kg kettlebells
- 2, 4, 6 x 4 ladder – 3 minutes between each ladder
Random Thoughts
- This protocol calls for a rest period between ladders that is slightly to short to aid in full recovery. The theory being that if you begin each ladder in a less then fully recovered state, progress comes faster then if you were fully recovered. I have elected to rest 3 minutes between each ladder which for me is about 1 or 2 minutes less then optimal recovery. I kept an eye on the clock after my last ladder and felt like I was fully recovered at about 4 and a half minutes. 3 seems like a good time between ladders. I am recovered enough to that I have caught my breathe and am able to complete the next ladder in good form but could still use another minute or so to feel really good.
- By the middle of the 3rd ladder, it becomes a mind of matter game as my body desperately wants to quit.
- It is a mental struggle to maintain good form by the middle of the 3rd ladder. It is critical to stay focused and not zone out here.
Total workout time - 20 minutes
Music Selection – Black Sabbath
Day 28 – 10-11-09 – Rest
