Friday, April 3, 2009

Viking Strength Practice Pressing Two Kettlebells in One Hand

Kenneth Jay, Senior RKC, recommends pressing two kettlebells together in one hand as a way to simulate a heavier kettlebell. The Viking Warrior Strength and Conditioning program requires low volume and high volume raw strength training as well as killer conditioning.

My inventory leaps from 28 KG kettlebell to a 40 and I'm not able to press the Bulldog yet. Working on it. And I will get it. I keep making progress in my conditioning as well as my strength.

The way that KJ recommends that we use two bells in one hand is to safely rack the bells together from dead. The smaller bell should have the larger bell resting on top once you have the kettlebells racked for pressing. It's a bit tricky and is best done outside. Always be safe with kettlebells and be aware of your environment. You don't want to get hurt.

Once the bells are racked you really have no choice but to execute the lift with proper RKC form. If your form goes in the toilet then you will lose the kettlebells at best.

Today I did 3 ladders of 3 rungs with the 12 and 16 kettlebell. That simulates a level of resistance similar to a 32 KG kettlebell. So 36 reps total. Low volume strength work.

Please leave me a comment and I love the feedback!

Sandy Sommer, RKC

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Thursday, April 2, 2009

Kettlebell Pistols in the Viking Warrior Strength Program

As you may know by now, I'm strictly following the Viking Warrior Conditioning program. Kenneth Jay wrote a great article a few years ago about Viking Warrior strength and how to train to be as strong as you can be essentially. That's what I'm doing now.

This week I'm in a Low Volume week so I did body weight pistols with an 8 KG Kettlebell for additional resistance today. I did fifteen reps on each side for a total of 30 reps rested very briefly between sets of two. When you watch the video you'll see that it's a work in progress.Please bear in mind that I taped the pistol video post workout. I can't wait to see where I am in two months or so.

I have quite a way to go but I wasn't doing pistols at all until 8 months ago. I have practiced to get this far and will continue to do so.
Would love to hear your thoughts, questions and comments!

Sandy Sommer, RKC

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Wednesday, April 1, 2009

Viking Warrior Practice

Today is a variety type day. I imagine I will focus most of my energy on Turkish Get Ups most Wednesday sessions. Today I practiced with the 24 KG Kettlebell.

I won't do much volume but the intensity will be there.I did 5 sets of 2 today.

Additionally, I did 20 "deadhangs to lat and ab engagement" with the 24 kg Kettlebell attached to my foot. Switched feet after each one so did 10 per side. Felt good and have never done this. Suggestion by Will Williams, Sr. RKC to help make gains towards the RKC tactical Pull up requirement for the RKC II. I am becoming an RKC in 2010.

Please comment if you are to and I'm here to help anyway I can.

Sandy Sommer, RKC

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Tuesday, March 31, 2009

Chicken With Red Pepper Sauce (Paleo Diet)

Tonight we had a great dinner. Another Paleo meal worth checking out.

Chicken Breasts with Red Pepper Sauce
2 medium tomatoes, peeled, seeded and chopped

1 small onion, chopped

1 medium red bell pepper, chopped

1 tablespoon fresh parsley, chopped

1 tablespoon fresh basil, chopped

¼ teaspoon dried thyme

1/8 teaspoon cayenne pepper

¼ teaspoon fresh ground pepper

4 skinless, boneless breast halves,sliced into strips

2 tablespoons olive oil

½ cup white wine

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add chicken breasts; cook three minutes a side until chicken turns white. Add wine; reduce heat and simmer for 10 minutes. Spoon red pepper sauce on plate and arrange chicken on top.

Sandy Sommer, RKC

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Viking Warrior Conditioning today

Jammed today. Did 70 work sets in 35 minutes of training. My number is 7 so I got 490 reps with the 16kg Kettlebell.

Will do the MVO2 for 80 work sets and move up to faster speed.

Sandy Sommer, RKC

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Monday, March 30, 2009

Paleo Dinner tonight

Green Chile Pork Stew

24 green chilies, fresh or canned

2 tablespoons canola oil

2 pounds of lean pork loin, trimmed of all visible fat

2 large yellow onions, finely chopped

3 minced garlic cloves

3 cups stewed fresh tomatoes

1 six-ounce can of salt free tomato paste

2 cups of water

½ teaspoon cumin

If chilies are fresh, parch and peel them, and remove the ribs, seeds and tops. In a large stew pot, heat canola oil and add pork cubes and sauté until lightly brown. Add onions and garlic and brown. Cut chilies into one inch slices and add to the pork and onions. Add remaining ingredients and cook about one hour until the stew is thickened. Adjust the seasonings to your pleasure.

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Beginning Viking Warrior Conditioning

Today was the beginning of my Viking Warrior Conditioning practice. For the foreseeable future I will be working the various strength and conditioning protocols Kenneth Jay has put forth.

The first thing I did today was some joint mobility work. Naked halos, the milkshake, some good mornings etc.

I began the training with High Volume Press practice. Using the 16kg Kettlebell, I did 156 reps of the Kettlebell Press. Total volume was 2496 Kilograms. The chosen weight is based on using sub maximal resistance for the High Volume strength practice.

I felt good and didn't have much fatigue to speak of. I look forward to working this program for some time.

Sandy Sommer, RKC

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Sunday, March 29, 2009

Todays Work

Spent the day with Sr. RKC Will Williams and Don Blake Berry. We got so much done and finished with 60 work sets of MVO2. Hard Style all the way.

Much to report as we move forward.

Sandy Sommer, RKC

My Personal Information At The Start Of The Viking Warrior Program

Resting heart rate = 51

Max Heart= 173

Blood Pressure= 102/76


PR on Kettlebell Press = 36 KG

PR on MVO2 kettlebell protocol=80 sets of 7 reps, 16 kg kettlebell, 560 reps

Pull Ups= 14 w/ bodyweight

Pistols= 1 rep with 16 kg kettlebell

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