Viking Warrior Conditioning

I've been working the Viking Warrior Conditioning for a few months now with some success. I have gotten a lot leaner and my absolute strength continues to rise as well. I practice my strength using the Press, Barbell Front Squat, Pistol, Turkish Get Up and I also do swings for cardio work.

The first part of the Maximum VO2 work is getting through the :15/:15 on cadence for 40 minutes. Once you do that you can revisit it at a new, faster count for move to the :36/:36 at a newly determined cadence. The final goal is 35 work sets. Today was the day I had mapped out to hit the ultimate goal. I was only successful in realization that I couldn't do the full session. I had worked up to 28 sets last Thursday and backed off this Tuesday to go for the whole enchilada today. Fail. My grip crapped out and I will finish this upon return after vacation. I am royally peeved. I hope to come back strong after my beach trip and Doc Cheng's Delaware Kettlebell Workshop.

Thanks for reading and I look forward to your comments!

Sandy Sommer, RKC

Friday Fun

I did more Viking Warrior Strength and Conditioning today.

I did 10 rounds of 2 reps of the following:

16 kg kettlebell pistols

8 kg Tactical Pull Ups (first hanging from right foot and then left)

so 20 reps total for each.

I week ago I was having problems with pistols and have made big strides in a short time. Nothing easy about the Viking Warrior Program but it is SO worth tackling. I feel myself getting mentally tougher and physically more formidable.

Close out with 60 work sets of the MVO2 Viking Warrior Conditioning!

Sandy Sommer, RKC

Viking Strength and Conditioning for Today

Did 4 ladders with three rungs using a paired 12 and 16 kg kettlebell. Simulates feeling of heavier than 28 kg since it isn't really very stable. I don't own a 32 or 36 so I make do.

Also did 50 work sets of the MVO2 :15/:15 today as well.

And big news......Just cleanly and easily did the pistol using a 16 kg kettlebell. Quite pleased and will continue to make progress. Will be able to do Tactical Pull Up with 24 KG kettlebell by July 4th.

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

Weight=182

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

Viking Warrior Conditioning

The Viking Warrior Conditioning The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training Kenneth Jay, Master RKC maybe the best information out there now or ever on how to get the most out of your kettlebell.

Look for a review here soon as I ordered the book last week. Click the above link and see what the hub bub is all about!

Sandy Sommer, RKC

40 Minutes of Kettlebell Hell

Set a goal today to do the Kenneth Jay Special. 40 minutes of Maximum VO2 (MVO2) working :15 seconds on and then resting for :15 seconds.

Never tried it before for the full protocol. Most I had done was 33. Got to 35 minutes and was wondering why? Kept going through the discomfort of excess lactic acid and made it.

My cadence for :15 seconds is 7 reps so I did 560 reps in 80 worksets with the 16 KG kettlebell.

Average heart rate was 158 and the max was 174. Caloric burn....813.

Nice:)

Sandy Sommer, RKC

Kettlebell Max VO2 Workout

Today's workout was short but sweet.

25 minutes of Maximum Vo2 work. :15 on/:15 on for 350 reps with the 16 KG Kettlebell.

My average heart rate was 83% of maximum and my highest heart rate was 94% of max.

Calories burned 453.

Wanted to let you know that we are having a "Introduction to Kettlebells Workshop" at 2030 Aliceanna Street, Baltimore MD 21231 on February 7, 2009 from 10 AM- 1 PM.

The last two, including the one next weekend sold out quickly. Space is limited to five individuals and there is a secret bonus as well!

Fee is $100.

Get more information about Charm City Kettlebells here.