Viking Warrior conditioning - Kettlebells - logging progress page

[fat belly frog]

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)

Cheers

[TorMag]

Big high five for you. It is a fun intense workout. I am currently doing 20 minutes, in 5 minutes blocks with a buck 30 in between, with a 25 lb/12 kg bell. Doing them twice a week. Dropping 15 secs on the rest each time. Once I get to 20 minutes without rest, I'll start adding 5 minutes blocks when I can keep my rate at 8 per 15 secs until I work up to the 40 minutes. Man, I have never sweated so much when working out, drenched when I am done, but as I said in the other thread, I am dropping weight quickly. 6 lbs this past week.

[TorMag]

Forgot to ask, how are your hands? I was doing them wrong at first and shreaded my hands..... Finally got the grip down after searching the net for awhile.....

[Leida]

That's an exceedingly cool workout!

[fat belly frog]

I am not sure if it's a cool workout as I get a great sweat up It sure is a fun High Intensity workout, not sure how long it will stay interesting but its a great way to get the heart rate up and do weights.

Hands are ok, I paddle a standup surf board and surf ski a bit so use to using my hands. Having been banging the back of the wrists/forearms but changed the technique slightly, I was swinging the KB more than high pulling it

[fat belly frog]

Ok Tonight was what I think is called the KB 300 workout - It consisted of 100 swings followed by 5 turkish get ups each side - repeat three times. rest as required anytime during workout (total workout is 300 swings and 15 TGU each arm)

Set 1 and 2 - 50 swings with the 25kg bell 50 swings with the 12kg, 10 TGU (5 each side) with the 12kg
Set 3 -25 swings with the 25kg rest with the 12kg, 10 TGU (5 each side) with the 12kg
Time 29mins to complete the 3 sets (thats now my time to beat)

Feeling shattered, arms are toast, still shaking 20 mins later. Its a way bigger/harder aerobic work out than the VCW 15:15. Have a feeeling I am going to feel sore for the next couple of days

Had a day off work today and this morning walked 5kms and then had a surf (short board for 2.5 hrs) so arms/shoulders were a bit worked before the workout, whichs is why I wasnt swinging the 25kg as well as I was a couple of days ago on the VWC. However I am enjoying the Hard HI KB workouts, feeling alive.... Have a beef rendang curry on the stove cant wait to hook into that in another hour or so.


Also found this post from a couple of years ago, Godzilas workouts on page 2 should keep me going for awhile.....
http://www.marksdailyapple.com/forum/thread7238-2.html

Cheers

[fat belly frog]

Day two of the VWC
Felt good so decide to see how many rounds i could compete of the VWC 15:15 protocol. Surprised myself and completed the 80 rounds of VWC 15:15 using the 12kg bell, no rest period outside the 15 sec . 40 mins of snatches averaging 7 snatches per 15 secs (560 reps) heart rate approx 136 (finger on the neck method....). Didn't feel as intense as the 100 swings followed by 5 TGU x 3 workout I did the other night. Time to move up to the 16kg bell.

Great weekend here mid winter but still 20 degree (celsius) sun filled days, Had a 2.5 hour surf Yesterday followed by a hard and fast nighttime bike ride of 1 hr. Today was a slow 12 km bike ride with the kids and slow 1hr surf ski paddle with the oldest daughter prior to the 40 mins of snatches.

Cheers

[TorMag]

You my friend are a stud.

[fat belly frog]

Thanks TorMag,
Felt great to do the 80 rounds. Went and checked KB's out at the local vitamin warehouse and they are about 1/2 the price of the Dragon Door bells, rubber coated and steel construction so will pick a couple of 16kgs , or a 16 and 20kg bell up this weekend.

Had real bad cramps in the abductors last night, not sure if it was from the VWC workout or the ski paddle, banged down a handful of magnesium tablets and that helped heaps. Today was an active rest day so tonight I did the following light weight bodyweight/joint mobility warm up routines to get the blood flowing.

These are from the my mad methods site.
My Mad Methods - 8 Fine Exercises Warm Up for Relaxing, Recovery & Restoration
My Mad Methods - 100 Rep Bodyweight Warm Up #1
My Mad Methods - 100 Rep Bodyweight Warm Up #2

Cheers FBF

[fat belly frog]

Blue skis and loads of sunshine, way to nice to be inside doing a yoga workout which was the plan for lunch time. So instead I did this:

Jog 1km to local park next to work
10 x ~75m sprints (15m rolling start 50 meters full out 10m slow down) walk back between
30 mins of your are your own gym (YAYOG) Leg work out Ladders*
-36 reps of back lunges (each leg)
-27 reps of one legged Romanian Dead lifts (each leg)
-70 squats
-40 Bird dogs (each side)
Jog back to office

* Ladders consist of increasing reps (pyrmids) 1 by 1 up to/just before failure then back down, rest period between reps is the sames as the workout time. For example 1 squat rest then 2, 3, 4 etc.

Cheers