Today I increased my volume 33% from last week and went from 30 sets of 9 to 40. It was very tough but I felt great when I was done. 24 hours of carbs and a good nights sleep definitely helps!
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 40 sets of 9 in 19 minutes and 45 seconds.
Snatch - 16kg bell - 40 sets of 9 - 360 reps
I finished with:
Windmills - 24kg bell - 50 reps
Then I alternated walking @ 4 mph and running @ 8.5 mph with my 40lb Xvest for 10 minutes total time. I walked for about a minutes and run for 30 seconds.
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
2 comments:
Incredible workout, Rob! Kenneth Jay's book is definitley on my "must read soon" list. I'll be in Providence for the AoS certification in May. Did you & Fabiana attend the RKC yet? I'm excited to hear about your experience. It looks like you're still training hard and doing well. keep living my example, my friend!
Thanks! KJ's book is excellent and a great addition to your regular training. Good luck with the AOS Certification - We did the Essentials Cert it in July of 2007 and loved it. We are going to the RKC April 16 - 19. I will write about my experience when I return. I am great thanks..just trying to stay healthy and not over-train.
Best,
Rob
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