Viking Warrior conditioning - Kettlebells - logging progress
Reading a few of the other KB posts, seems like there are a few of us doing the VWC 15:15 protocol. Which is a snatching a KB for 15 sec then 15 sec rest repeating for 80 sets (40 mins). Reps for the 15 secs are based on a VO2 threshold which are about 7-8 typ. Weight recomended is 16kgs for the boys and 10-12 kgs for the lady's.
I have started this last night and am looking at using it as part of my training program for a sprint style adventure race coming up in November. I downloaded a HIT counter app for the smart phone and created a starting program spliting it into 4 min blocks with a 30 sec rest between blocks and did 7 blocks (~ 32min workout with rests)
Plan is to do this start up program twice per week slowly dropping the rest periods out between blocks and increasing sets to 80. I also have started on a 12kg bell as I only have a 12 and 25kg and thats too much to snatch (to start with). Will buy a 16kg bell in the next week or so. I also did a 4 min block of swings (25kg) to start and finish the VWC protocole along with some other low inpact KB movements.
Anyway I thought I would log how I am going over the next month and welcome any input/critic. My bench mark is a 6km run in 36 mins ( not a startling pace) that I want to get to sub 30mins after 4 weeks
Day One VWC
25kg swings 15:15 - 4 mins - 45 sec rest then VWC
12kg snatch 15:15 4min sets 30 sec rest 7 sets completed (392 snatchs completed)
25kg swings 15:15 - 4 mins
12kg lateral swings, woodcutters and figure 8's to cool down ~ 5 mins
(Feeling good after this not sore the next day and got a great sweat up, Heart rate up to ~ 160 during session)
"Times fun when you are having Flies" Kermit the frog