Viking Warrior Conditioning - Vo2max - 44 Sets of 8...

This morning I added 10% to my last workout with sets of 8 to bring it to 44. I am planning on adding 10% every training session to the sets of 8 and 5% to the sets of 9 until I get 80 sets in both protocols.

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 44sets of 8 in 21 minutes and 45 seconds.

Snatch - 16kg bell - 44 sets of 8 - 352 reps

Core...

After all my snatches lately I have mapped out a plan going forward for training to incorporate strength training, core training and a day off from training.

It is going to be:

• 3 days of Viking Warrior Conditioning (2 days Vo2max/1 day Submaximal Vo2max)
• 1 day of EDT
• 1 day of ETK (C & P/ Pull Up Ladders)
• 1 day of Core Training
• 1 day off

Today was my core day. My training looked like this:

Windmills - 24kg bell - 50 reps
Turkish Get Ups - 24kg bell - 10 reps

Viking Warrior Conditioning - Submaximal Vo2max - 30 sets of 9...

Today I stepped up my Vo2max training and added another rep to the 15:15 protocol to make it 9 every 15 seconds. This adds 12.5% more work in the same amount of time and takes me to 112.5% of Vo2max. I am going to use this every Sunday while keeping at 8 reps two other times a week until I eventually make it to 80 sets of 9. Then it is on to the 36:36 MVo2 protocol.

Check out the book from Kenneth Jay - Master RKC - Viking Warrior Conditioning: The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training -http://www.dragondoor.com/b39.html?affid={subid}

I did timed snatches with the 16kg bell today. I did sets of 9 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 9 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 9 - 270 reps

I finished with:

Farmers Walks - 32kg bells - 10 reps @ 150 feet each
Overhead Walks - 16kg bells - 6 reps @ 150 feet each

C & P/Pull Up Ladders, Dips & Incline HIIT...

Today I did ladders with the 32kg bell on the C & P and pull ups. I did 5 ladders with 3 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 5 times.

There were 6 reps each ladder for a total of:

30 C & P reps left
30C & P reps right
60 total C & P reps

30 total Pull Ups

Then I did:
Dips - Bodyweight - 5 sets of 10 - 50 reps

I finished my workout with High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 15 minutes. According to the treadmill I burned 261 calories and reached a maximum heart rate of 181 beats per minute.

Incline HIIT....

I went back to the gym again today for a second time and did High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 15 minutes. According to the treadmill I burned 257 calories and reached a maximum heart rate of 180 beats per minute.

Viking Conditioning - MV02 - 40 Sets of 8...

After getting my copy of Viking Warrior Conditioning: The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training - (http://www.dragondoor.com/b39.html?affid={subid}) - I have refocused on MV02 training.

I was doing it regularly from October through February and even completed 80 sets of 8 (640 reps) in 39:45 on my 40th birthday - February 3rd but things have been crazy since then. I started a new job at the beginning of March and have just started to settle into a groove. So now I can refocus on getting back to 80 sets while also preparing for the RKC in April.

It is amazing how hard the 40 sets seemed today when I completed the 80 sets 6 weeks ago with relative ease. I expect to regain my conditioning soon as I mix in this type of training a few times a week.

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 rep

Training & Diet Reference Materials...

I often get asked about different training methods I use and where one might find good information on my diet or different diets available. So I decided to put together a list.

Training Books:

• Muscle Logic - Trainers and Olympic athletes agree that Escalating Density Training (EDT) really works. Now everyone who works out can learn how to benefit from this superbly effective, time-efficient system. (http://www.amazon.com/Muscle-Logic-Escalating-Density-Training/dp/1594860831)

• Enter The Kettlebell - “Pavel’s Kettlebell Training System—The Shortcut To Extreme Strength and Elite Conditioning. Guaranteed.” (http://www.dragondoor.com/b33.html?affid={subid})

• Viking Warrior Conditioning - The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training - (http://www.dragondoor.com/b39.html?affid={subid})

Diet Books:

• Men's Health TNT Diet - The Explosive New Plan to Blast Fat, Build Muscle, and Get Healthy in 12 Weeks (http://www.amazon.com/Mens-Health-TNT-Diet-Explosive/dp/1594869766/ref=sr_1_1?ie=UTF8&s=books&qid=1238100855&sr=1-1)

• Better Than Steroids - The meat of the book is the eating plans. I have reviewed the top four eating plans for guaranteed success. They come with detailed instructions on how they work, when they work best, and how to design one for yourself. From leaning up to bulking up, these are the eating plans that work. They teach you how to use the most powerful drug out there, food, to your advantage. I say it all the time, "Anyone can exercise, but only the ones who know HOW to eat make improvements!" (http://www.amazon.com/Better-Than-Steroids-Warren-Willey/dp/1425103391/ref=sr_1_1?ie=UTF8&s=books&qid=1238100970&sr=1-1)

EDT & Snatches...

I dedcided to mix some EDT training this morning with snatches at the end. I did two kettlebell exercises for the first 10 muinutes - rested 3 minutes - did two body weight exercises for 5 minutes - rested 2 minutes - and finished with 50 continuous snatches.

My training look like this today:

PR One - 10 Minutes:

One Arm C & P - 24kg bell - 50 reps
Snatch - 24kg bell - 50 reps

3 Minute Rest

PR Two - 5 Minutes:

Pull Ups - 50 reps
Push Ups - 50 reps

2 minute rest

Snatch - 16kg bell - 50 reps in 2:15

250 total reps in 17:15 total time!

Core...

My training looked like this:

Windmills - 16kg bell - 30 reps
Hanging Leg Raises - 15 reps
Turkish Get Ups - 16kg bell - 12 reps
Spiderman Plank - 3 reps each side
Gladiator - 16kg bell - 3 reps of 30 seconds each side

Extreme KB Cardio Workout & Snatches...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 16kg bell. There were 380 total reps.

My training looked like this:

The Manmaker - 100 reps
Upper Body Blast - 160 reps
Leg Burner - 120 reps

I finished with 80 snatches with the 16kg bell to make it an even 100 (there were 20 in my workout)

Day Off...

I took today off from training.

RKC Kettlebell Instructor Cert Workshop San Jose 2009

This is a great video summary of the RKC weekend experience. Enjoy!

I am attending the RKC on April 17 - 19 with my wife Fabiana. I was originally signed up for the June 2007 course but herniated a disk in my neck (C5) and had to back out. I am very excited about the course and will publish a detailed summary/review when I return

Snatches & Presses....

My training looked like this:

Snatches - MV02 - 16kg bell - 9:45 - 160 reps
Double Long Cycle C & P - 24kg bells - 25 reps
Snatch - 24kg bells - 50 reps

Fast & Furious and Misc...

I got the following training from Ross Enamait's book - Infinite Intensity - (http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks.

My training looked like this:
Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 5 times

Then I did:

Two Hand KB Curl - 32kg bell - 30 reps
KB Shrugs - 40kg bells - 30 reps

I finished with:

Snatches - 24kg bell - 50 reps

Incline Walking & RKC Snatch Test Prep...

I only had about 20 minutes of time at the gym this morning so I walked at a 15% incline for 10 minutes at 4 mph and then did 75 snatches with the 24kg bell in 5 minutes in preparation for the RKC. Nice quick workout.

Snatches & Triples...

This morning I warmed up with 10 minutes of MV02 and then moved into triples. I picked three exercises to hit my whole body and felt great when I was done.

My training looked like this:

Snatches - MV02 - 16kg bell - 9:45 - 160 reps
Smith Machine Incline Press - 245lbs - 3 sets of 3
One Arm Row - 48kg bell - 3 sets of 3 each arm
Overhead Squat - 24kg bell - 3 sets of 3 each arm

C & P/Snatch Ladders & Dips...

Today I did ladders with the 24kg bell on the C & P, snatches and Dips. I did 3 ladders with 5 rungs on each ladder.

The 2 ladders looked like this:

C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 2 times.

There were 15 reps each ladder for a total of:
30 C & P reps left
30 C & P reps right
60 total C & P reps

30 Snatch reps left
30 Snatch reps right
60 total Snatch reps

50 total Dips

Core..

My training looked like this:

Windmills - 24kg bell - 30 reps
Hanging Leg Raises - 30 reps
Spiderman Plank - 3 reps each side

I finished with:

Gladiator - 24kg bell - 1 rep of 30 seconds each side

Swings...

I kept it simple this morning - Swings - 24kg bell - 150 reps.

Strength...

I mixed it up today and focused on strength instead of strength-endurance.

My training looked like this:

Push Ups - 50 reps
Swings - 24kg bell - 50 reps
Pull Ups - 50 reps
Iron Cross - 20kg bells - 50 reps
Snatches - 16kg bell - 50 reps

C & P/Snatch Ladders...

Today I did ladders with the 24kg bell on the C & P and Snatches. I did 5 ladders with 5 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

75 C & P reps left
75 C & P reps right
150 total C & P reps

75 Snatch reps left
75 Snatch reps right
150 total Snatch reps

I finished with:

L - Seat Pull Ups - 25 reps

EDT, Farmers Walks & Snatches...

My training look like this today:

PR One - 10 Minutes:
Military Press - 24kg bells - 35 reps
Incline KB Press - 24kg bells - 35 reps

3 Minute Rest

PR Two - 5 Minutes:
L-Seat Pull Ups - 30 reps
Dips - 30 reps

I finished with:
Farmers Walks - 32kg bells - 4 reps @ 150 feet each
Snatches - 16kg bell - 50 reps

Day Off...

I am taking today off from training. I need the break both mentally and physically.

Snatches & Core...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 10 minutes. The I did some core exercises.

Snatch - 16kg bell - 40 sets of 8 - 160 reps
Figure 8/Hold - 16kg bell - 30 reps
Slingshot - 16kg bell - 30 reps
Windmill - 16kg bell - 30 reps

Fast & Furious...

I got the following training from Ross Enamait's book - Infinite Intensity -(http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks. I did five rounds.

My training looked like this:

Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 5 times

PM Training - Snatches

I felt like doing some light snatches tonight in the basement to end the day.

My training looked like this:

Snatch - 12kg bell - 100 reps

C & P/Pull Up Ladders...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:
45 C & P reps left
45 C & P reps right
90 total C & P reps

45 total Pull Ups

Snatches, L Seat Pull Ups & HIIT Cardio....

I was a little thick headed this morning after my wife threw a surprise 40th birthday party for me last night. But I wanted to sweat it out.

My training looked like this:

Snatches - 16kg bell - 100 reps
L Seat Pull Ups - 25 reps

I finished with High Intensity Interval Training on the treadmill. I alternated between walking at 4 MPH for 1 minute and running at 12 mph for 1 minute. I did this for 10 minutes.

Fast & Furious...

I got the following training from Ross Enamait's book - Infinite Intensity -(http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks. I did five rounds.

My training looked like this:

Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps

I did the above 5 times

Snatches...

I just kept it simple this morning:

Snatches - 16kg bell - 100 reps

3x15...

I am still @ the hotel.

My training looked like this:

DB Incline Presses - 50lbs - 3x15
Military Presses - 35lbs - 3x15
One Arm Row - 50lbs - 3x15

Day Off...

I took this morning off from training. I am at this hotel till Friday and can not wait to get back home and into my usual routine. I guess I needed the time off anyway. 6 weeks till the RKC!

March 2nd & 3rd...

I am at a hotel in Boston for work with no kettlebell so I am trying to mix up my training as best I can.

My training looked like this:

March 2nd:

Medicine Ball Push Ups - 50 reps

Incline Sit Ups - 50 reps

Windmill - 15lbs - 25 reps each side

HIIT - 20 minutes (alternate walk @ 4mph/run @ 10mph for 1 min)

Spiderman Plank - 3 sets

Hammer Curls - 50lbs - 3 sets of 10

March 3rd:

Pike/Cobra - 25 reps

Turkish Get Ups - 15lb Dbs - 3 resp each side

HIIT - 10 minutes (walk 4mph/run 10mph)

Spiderman Plank - 3 sets

Gladiator - 3 sets of 30 seconds each side

February 2009 Snatch Numbers...

At the end of October I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.

It is - http://www.personaltrainingmanager.com/sc.asp

According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

As of yesterday I completed 4,820 snatches in the month of February and feel great. My snatch total is 21,481.

5 Sets of 5...

My training looked like this today:

Snatches - 24kg bell - 5x5 each arm - 50 reps
L Seat Pull Ups - 5x5 - 25 reps
C & P - 24kg bell - 5x5 each arm - 50 reps

I finished with:

Turkish Get Ups - 24kg bell - 5 reps each arm - 10 reps