Week 4 weekend workout

May 1, 2011

Week 4 begins of my coaching sessions. It’s also the end of the first half of that session.

I’ve definitely made progress, dropped a few lbs – I saw 189 this morning. I was 194 when I started. We’ll see how that holds as I’m about to leave on a short family trip. I feel stronger for sure. My workouts have been progressing a bit each week with the volume and weights I’m using. But not so much as to make me feel like I’m overtraining.

Saturday barbell workout

Millitary Press

 45, 55 x 5, 65 x 3

85  x 5, 95 x 3, 105 x 1

Deadlift

135 x 5,5 135 x 3

180 x 5, 200 x 3 and 225 x 1

I posted a video in my last deadlift session,which was critiqued by my coach. I was pleased to hear my form wasn’t bad. All I needed to do was drop my tail a bit. No problem, easy enough fix.

Sunday VO2 max protocol

35lb Kettlebell snatches :15/:15 for 13 min, or 26 sets   EPIC FAIL

Since, I’m going on vacation today, I got up early, before church, and did my VO2 workout. Or at least attempted it. I didn’t get close. I hit 9 minutes and really started to struggle. Had to rest, tried to finish the last 4 minutes, but couldn’t do it. Not sure if it was because I wasn’t awake/warm enough, shouldn’t have done this before breakfast or my coffee. Who knows.

Another fitness buff that I follow on facebook, Jedd Johnson, says: “Misses aren’t failures, they’re just warmups!”

So there ya go. I didn’t hit that one. I’ll knock it out of the park on the next one.

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Day 2 VO2 max

April 13, 2011

Day 2 was a good one, quick but good

One thing about Kettlebells, they’re simple and this workout was about as simple as it gets.

10 minutes of Snatches with a 35lb bell using the VO2 max protocol.

What it that you ask? It’s 10 minutes of buttkicking.  Kettlebell snatches using :15 seconds of work and :15 seconds of rest. My goal was 10 minutes or 20 sets and I hit it. And oh yes, you’re doing 7 or 8 snatches during that 15 seconds. I did 7 per set. Doing the math, that’s 140 snatches in 10 min.

It was tough. In fact I don’t think I’ve gotten near the 10 minutes with this type of workout before. Not that I couldn’t, but I hadn’t set out with a goal of 10 minutes. Once again, a testament to planning your workouts. To tell the truth, it felt really good when I finished. Partially because I was done, mainly because I accomplished the 10 minutes I set out to do.

Kenneth Jay, Master RKC, has a book out that I’m about to read called Viking Warrior Conditioning. This protocol comes from that book.  While I don’t pretend to know all of it yet, I’ve gotten the jist of it and it seems like a fantastic way to increase your conditioning. This protocol is a big part of it, from what I’ve seen about the book so far.  I’m looking forward to reading it. One of my fitness goals is to increase my cardiovascular conditioning. This will help. When I started training for the Freeze Your Fanny bike ride this past February, I vividly remember my first training ride. It seemed like I hadn’t laid off riding at all. I attribute that to Kettlebell work.

Next up Active recovery day. Actually that turned into a straignt rest day.

Michael