Completed the 8th week of Kettlebell Muscle today. On paper, the whole program looks manageable, but it can get nasty. I've only failed to complete a workout on time once.
Week 6, heavy day. 6 rounds of Double Clean x 5 Press x 5 Squat x 5 Push Press x 5 Squat x 5 rest 90 seconds rest repeat. I completed the first 4 sets, but it became, do I do 2 sloppy sets, or give it a minute longer and finish? Rested the minute longer and it was still miserable. I also point out I went out with some college buddies the night before for thirsty Thursday and I don't think that helped the cause. Oh well.
The workout shifts for week 7-12. Sets are reduced for heavy and medium days and rest periods go up. However, there is a little clean and press or clean and push press chain in the middle of it. I'm kind of torn about this. The good news is cleaning the bell allows one to release the stress and fatigue of the rear deltoids of holding 90 lb. in the rack. The bad news is cleaning bells tire you from a breathing perspective.
Last week doing my first heavy day, I was in for a rude awakening after the first set. There were only 3 sets and able to rest 150 seconds, but my heart was pounding through my chest when I completed it, wondering how I would be able to do one more the next Friday.
For week 8, I decided to make one adjustments. Do snatches outside of the knees. I feel I can get a better hip snap. I also decided to not panic and focus on breathing with each rep. I've been battling a cold and laryngitis/cough the last two weeks. Today for heavy day, I felt a little dread/anxiety going into it, but decided to just go down and bang it out.
After the first set, I knew I had it. I was deliberate, taking about 85 seconds to do the set. Relaxing and releasing the bells quickly from the double snatch and clean and just focusing on good breathing and reps.
Was it easy? Hell no, it sucked, I was still panting after 150 seconds, but not intolerable. Weeks 10-12 the rest goes to 120 seconds stay tuned.
I've also not been taking days off. I just can't work out for 12 minutes a day 3 x a week. I've been extremely cognizant of my diet and have lost about 5-6 lb. Still need to hack off more, but taking it slow. I can't run because I have a little hip pointer in my right hip, so the diet needs to be pretty locked in.
Week 6, heavy day. 6 rounds of Double Clean x 5 Press x 5 Squat x 5 Push Press x 5 Squat x 5 rest 90 seconds rest repeat. I completed the first 4 sets, but it became, do I do 2 sloppy sets, or give it a minute longer and finish? Rested the minute longer and it was still miserable. I also point out I went out with some college buddies the night before for thirsty Thursday and I don't think that helped the cause. Oh well.
The workout shifts for week 7-12. Sets are reduced for heavy and medium days and rest periods go up. However, there is a little clean and press or clean and push press chain in the middle of it. I'm kind of torn about this. The good news is cleaning the bell allows one to release the stress and fatigue of the rear deltoids of holding 90 lb. in the rack. The bad news is cleaning bells tire you from a breathing perspective.
Last week doing my first heavy day, I was in for a rude awakening after the first set. There were only 3 sets and able to rest 150 seconds, but my heart was pounding through my chest when I completed it, wondering how I would be able to do one more the next Friday.
For week 8, I decided to make one adjustments. Do snatches outside of the knees. I feel I can get a better hip snap. I also decided to not panic and focus on breathing with each rep. I've been battling a cold and laryngitis/cough the last two weeks. Today for heavy day, I felt a little dread/anxiety going into it, but decided to just go down and bang it out.
After the first set, I knew I had it. I was deliberate, taking about 85 seconds to do the set. Relaxing and releasing the bells quickly from the double snatch and clean and just focusing on good breathing and reps.
Was it easy? Hell no, it sucked, I was still panting after 150 seconds, but not intolerable. Weeks 10-12 the rest goes to 120 seconds stay tuned.
I've also not been taking days off. I just can't work out for 12 minutes a day 3 x a week. I've been extremely cognizant of my diet and have lost about 5-6 lb. Still need to hack off more, but taking it slow. I can't run because I have a little hip pointer in my right hip, so the diet needs to be pretty locked in.
