Tuesday, May 19, 2009

Viking Warrior Conditioning and Low Volume Pistols

Today it's beautiful here in the Baltimore Metro area and I did all of my work outside.

Started with 10 minutes alternating from kettlebell halos, Pumps and bodyweight squats. Felt perfect upon completion.

Did 10 reps of the one legged squat with a kettlebell or pistol. I just did 5 on each side alternating with rest between each two. I revisited the Naked Warrior this morning and if there is a better resource for pistols, then please share it with me.

Reviewing the information really got me onto the razor as we say. Balanced and as thin as I could be.

Once I finished the pistols I went to the Viking Warrior Conditioning. Did 80 work sets for 560 total reps with the 16kg Kettlebell. Next up: :36/:36 protolcol.

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Monday, May 18, 2009

High Volume Kettlebell Press Practice For Viking Warrior Strength

I practiced my High Volume Pressing today. This was my second high volume using the 24 KG kettlebell. I did increase the work I did by 15%. Last week, I did 160 reps and felt strong. Today I increased the volume to 184 reps and felt like I had excellent form. I did it in 23 sets of 8 (4 per side). I knew I could manage my fatigue at this rep count.

Proper form is one of the hallmarks of the High Volume days.(All days for that matter) and if you feel like your form is disintegrating due to accumulated fatigue then it's time to stop. The goal is to do at least 100 reps per side but that will be worked up to. Injury isn't part of my agenda, nor should it be in yours. I've never been hurt in the 3 years plus I've been training with kettlebells. Using my head has been a big part of that. Don't misunderstand me. I work my tail off. I just use my brain as well.:) Most injury can be avoided. Know the difference between pain and injury. Pain is good!

Tomorrow, I will be doing low volume pistols. 10 reps total using the 20 KG kettlebell. I will also do my Viking Warrior Conditioning too. It's going to be a great day!

Sandy Sommer, RKC

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Pick The Brains of the World's Best Kettlebell Instructors

Geoff Neupert, Sr. RKC just announced a stellar lineup for his kettlebell teleseminar series. The list goes on and one and includes Brett Jones, Master RKC, Kenneth Jay, Master RKC, David Whitley, Sr. RKC and Will Williams, SR. RKC.

Check it out Click Here!

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