Viking Warrior Conditioning - V02max - 40 Sets of 8...

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 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps
 
I kept going and finished with:
 
two-handed swings with the 24kg bell. I did 10 sets of 10 in 4 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.

Swings - 24kg bell - 10 sets of 10 - 100 reps
 
My Maximum Heart Rate @ almost 41 years old: 179
Avg Heart rate: 149 or 83% of my max
Highest Heart Rate Reached: 182 or 102% of max

My heart rate was in the 170s the last 15 sets of snatches but dropped into the high 150s when I switched to swings. You can really see why Kenneth Jay says the snatch is THE kettlebell exercise to maximize V02. I plan on wearing my heart rate monitor more as I train and am looking forward to seeing the numbers from a training session of 80x8.
 

Swings & Push Ups....

I backed off today and took it easy on purpose. My shoulders need a rest as I get ready to get "The Bruiser" clubbell this week.

My training looked like this:

Swings - 24kg bell - 100 reps
Push Ups - 50 reps

Snatches, Swings & Swipes...

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 9 minutes and 45 seconds.


Snatch - 16kg bell - 20 sets of 8 - 160 reps

Then I:
 
Walked a half mile with the 40lb Xvest @ 10% incline @ 4MPH
 
I finished with:
 
Swings - 24kg bell - 100 reps
Double Swipes - 15lb clubbell - 100 reps

Kettlebells In Motion....

I kept it simple today trying to hit my muscles from all angles in a circular strength fashion.

My training looked like this:

Iron Cross - 24kg bells - 25 reps
Figure 8/Hold - 24kg bell - 50 reps
Swings - 24kg bell - 100 reps

"300" - From All Angles...

My training looked like this:

Swings - 24kg bell - 175 reps
Figure 8/Hold - 24kg bell - 50 reps
Slingshot - 24kg bell - 50 reps
Snatch Pull & Press - 24kg bell - 25 reps

"325"...Good Times!

My training looked like this today:


10 x 10: Two handed swings (48 kg bell) - 100 reps

10 x 10: Chin-ups (body weight) - 100 reps

10 x 10: Explosive KB push ups - 100 reps

• (this requires you to do a push up with one hand on the bell and one on the floor – then explode so that the other hand lands on the bell in the push up position for the next rep)

I finished with:

Handstand Push Ups - 5x5 - 25 reps

I am fried after this one!!

Swings & Push Ups....

I am still beat from the antibiotics but got something done this morning. Not as much as I wanted to but at least I got the blood flowing.

My training looked like this:

Swings - 24kg bell - 150 reps
Push Ups - 50 reps

No Training & The Downside of Antibiotics!

I am wiped from the antibiotics to clear up my infected molar in front of the wisdom tooth. Crazy that medicine to make you better makes you feel like crap but that is a topic for another day. I am done with the medicine on Wednesday and may have to put off training until then. Hopefully I feel better tomorrow. Oh well - I have not taken multiple days in a row off in a long while. My body probably needs it.

When I feel better I plan on starting up with a 500 swing workout (20x25) just because. I got to talking about swings with my wife Fabiana and realized that swings are the first exercises you learn when starting kettlebell training and then the longer you have been training the less you do them. I have been obviously concentrating on snatches over the last 9 months (35,000 of them!) but plan on working swings in as well to keep my training simple.

Viking warrior Conditioning - Vo2max - 40 Sets of 8 & Swings...

I did VWC today for the first time since June, 21st - 6 weeks. It was tough for the first time out in a while.

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 reps

Then I did:

Swings - 24kg bell - 9 sets of 20 - 180 reps

500 reps total!

Swings & Deadlifts...

I am going to work in more leg work on my swing/snatch days in an effort to do more of what I normally do not do training wise. Squats, Deadlifts, etc.

My training looked like this today:

Swings - 24kg bell - 150 reps
Deadlifts - 24kg bells - 50 reps

Swings...

I was not in the frame of mind for clean & jerks today so I just did some swings.

My training looked like this:

Swings - 32kg bell - 100 reps - 7040 lbs
Swings - 24kg bell - 100 reps - 5280 lbs
Swings - 20kg bell - 100 reps - 4400 lbs

300 swings. 16,720 lbs total.

Variety Day...

My training looked like this:

Swings - 24kg bell - 50 reps
Chin Ups - 50 reps
Push Ups - 50 reps