Thursday, May 14, 2009

Viking Warrior Strength Practice and Conditioning

Many of you know that I have a goal to be an RKC II and I plan on earning that in June, 2010. Check out the requirements here.

To that end I continue to work on my Viking Warrior Strength and Conditioning Program. Today was all about the kettlebell press.

This was the first day for me to use 2 16kg kettlebells in one hand. So 32 kgs total but with a weird level of stability and a different center of gravity than the 32 kg kettlebell has.

Last week, I did 4 sets of 4 reps per hand using the 12 and 16 kg kettlebell in one hand. Today, I was able to press the 16 and 16 3 times for 3 sets on the right side. I did 2 sets of just one rep on the left side and then finished strong with the final set pushing 2 reps.

I also did 40 sets of the mVO2 with the 16 kg kettlebell with a cadence of 7.

Sandy Sommer, RKC

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