I’m still working on editing a fun video for you with an especially interesting circuit (there’s some highly functional but silly looking parts to it, thanks to my general appearance, some kids at the park gawked at what I was doing, but were unsure if it was “safe” to openly mock me. Thanks, hairdo!) Anyway that is still in the works. Look for it this weekend, so you can try it and hopefully not get laughed at by kids at the park as you work though this unusual combo!
It’s been a fairly crazy week… (click here to skip the yabbering and get to the workout) Here’s some sampling of the odds and ends of the past several days… fist-bumping my now-vintage studio monitors that I absolutely swear by, sweet potato muffins I made while waiting for a video to compile, landing a tiny nanodrone on a yoga brick, resistant starch cold lentils, reading from and writing stuff in the gray workout Moleskine of doom for myself and small group, buying your Granny’s unwanted Limoges, 3d printing, and Counter Culture coffee. And that’s just the stuff can show you, it’s not the writing, editing, calls, interim sysadmin responsibilities, and scores of other tasks.
In order to “earn” the 5 visit package of cryosauna treatments I paid for earlier this week, it’s been a fairly hefty workout time as well. I owe you a detailed review of Keith Weber’s stellar Extreme Kettlebell Cardio Workout DVD Vol. 3 which is especially awesome, instructors will want to both do the workouts and then use pieces of the workouts for their classes. The review will include some examples of how to do this, and how to step some of the things down a notch when necessary.
It started raining towards the end of this workout, and that was just fine with me… please note that this is intermediate-advanced. I used the infamous RKC kettlebell snatch test as some weird mean form of warmup. Sure is nice to not even be slightly intimidated by that thing anymore! If you are struggling with that test, in the case of this workout, it would be appropriate to use a lighter kettlebell than the one required by an official RKC test.
I started with some basic joint mobility drills then…
RKC 5 Minute Kettlebell Snatch Test! Grabbed the test kettlebell for my weight (14kg… which is a nice size to have anyway) and knocked out 100 snatches in about 4:30. I dont like to go much faster than that, and this felt great! This is also a good opportunity to work on your rep break down strategy. For example I did this one with 20 right, 20 left, 15 right, 15 left, 10 right, 10 left, 5 right, 5 left. I could have gone for a more aggressive approach, but I am also limited to things that are easier for me to keep track of… I’ve done versions starting with 25/25 but then it kind of confuses me for the rest of the counting for some reason.
Battling Rope and Heavy Swings Tabata… Next, before the rain (and because I wanted to wind it up nicer so that it fit in the trunk better) I grabbed my 50 foot 1.5″ battling rope and a reasonably heavy for me, 32kg kettlebell. I set my interval timer for Tabata protocol intervals (20sec work, 10 sec rest, 8 total rounds for 4 total minutes) and prepared to go all out. Beginning with battling rope throws allowed me to get my heart rate up…way up… fast which made the 32kg swings all the more intense… and made it possible for the “all out” magic that is what makes this protocol work.
30:15 Intervals Mish-Mash Kettlebell Review. I grabbed a moderately heavy kettlebell for me, 20kg and decided to check in with some of the kettlebell basic drills… this is kind of a benchmark portion of the workout:
- 30 Seconds: Max number of correctly performed presses with the dominant hand
- 15 Seconds: Rest
- 30 Seconds: Try to match the number of correctly performed presses with the other hand
- 15 Seconds: Rest
- 30 Seconds: 10 cleans with the dominant hand, then static hold until the time runs out
- 15 Seconds: Rest
- 30 Seconds: 10 cleans with the other hand, then static hold until the time runs out
- 15 Seconds: Rest
- 30 Seconds: 1 arm swings with the dominant hand
- 15 Seconds: Rest
- 30 Seconds: 1 arm swings with the other hand
- 15 Seconds: Rest
- 30 Seconds: Max number of correctly performed kettlebell thrusters (aka “long press”) with the dominant hand
- 15 Seconds: Rest
- 30 Seconds: Try to match the number of kettlebell thrusters with the other hand
Finally I went back inside to get organized and finish up with a…
30:15 Intervals Mish-Mash Bodyweight Quasi-Cooldown!
- 30 Seconds: Max number of hanging leg raises without letting go of the bar
- 15 Seconds: Rest
- 30 Seconds: Max number of hanging knee raises without letting go of the bar
- 15 Seconds: Rest
- 30 Seconds: Tuck Ups
- 15 Seconds: Rest
- 30 Seconds: Tuck Ups
- 15 Seconds: Rest
- 30 Seconds: Bridges
- 15 Seconds: Rest
- 30 Seconds: Shoulder Bridges
- 15 Seconds: Rest
- 30 Seconds: Bodyweight Squats
- 15 Seconds: Rest
- 30 Seconds: Bodyweight Squats
That’s quite enough for now… stay tuned for a fun podcast episode tomorrow! 🙂
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