I actually got my act together and into the studio extra early to do my light swings. and light they were but hey, better than nothing. I will be back on track starting tomorrow with max vo2 and a WHOLE new respect for what is possible there. Kenneth told us all about how probable Olympic Medalist wrestler he is training( Mark O. Madsen) did EIGHTY SETS OF EIGHT REPS WITH THE 24 KG bell in the 15:15 protocol.DAMN!
I was just gearing up for the 60 sets finish line when KJ PULLS the finish line out a HUGE way.Course Ihave no illusions to that level of work with the 24 kg.
Yet.
He says 20 full minutes of work with 110-120% of Max Vo2 is the key to optimal cardio level so there ya go.
But I will do it with the 16 and then get up to sets of 7 with the 20kg. I also want to do SOME training with the 24 kg,even if only for 5 rep sets (although I actually think I can do 6's) as part of the mix in a few months. who knows?
5:30 am H2H transfers
12 kg x 50 x 2 sets
16kgx30x2 sets
20kg x20 x2 sets
24 kg x20 x 2 sets
nothing at all but enough to get some blood into my hips back and legs and remind them of what is coming tomorrow. I chose transfers as I think of then as my 'leg' exercise.good stuff
Z drills throughout morning. had planned on bikram today but it is not to be so perhaps thursdays. I want to do 2-3 days a week but am not going to get all OCD about it.One thing like that's enough. Sundays will be easy but life gets in the way occasionally. Thats what so great about the kb- don't have to drive anywhere to get a serious workout and it can be done in ten minutes no problem
datsit.
215 x1, 220 x 1 (barely) 210 x 1 x 4 ( 2 misses) band pushdowns, laterals, rear delts
My attempts to create more starting speed failed. Rushed things, did not get or keep my legs stiff. figured it out though 175 x 1 195 x Mis...
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This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
6 comments:
I remember Kenneth's remark he made at the end of our 30 rounds of 15:15: "If you can do 80 rounds of this, you are ready for the next size bell." - Now all vain hope has to dissipate that it was meant as a joke :)
yeah, I thought he was kidding too last year. now I know different. oh well. lots of work to do.see you soon.
I've just checked the video on Tracy's blog. Crazy strong stuff. The details are not really clear to me but I'm starting to believe I should have those 80 sets in before I start messing with the new one at all...
exactly gabi,we'll talk more at the ck fms
I'm looking forward so much.
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