Memorial Day Weekend Workouts

I went to Rehoboth Beach Delaware to spend the weekend with my family. We had great weather and a wonderful time celebrating those who have given their lives for our country.

I played tennis each morning and was a bit surprised by the Heart Rate Monitor results for tennis doubles. We played for 2 hours each day from 9 AM to 11 AM. I was going through 900 + calories in that time frame. AHR was around 64% and max was 91%. Not bad at all and we had a blast. I am so much faster and quicker than pre-kettlebell.

My kettlebell workouts were (as always) based on the Viking Warrior Strength Practice and Conditioning Program. I'm getting amazing results in raw strengthm, sustained power and cardio conditioning.

Saturday, before we played tennis I did my low volume tactical pullups and hit 100% of goal so I was happy. Didn't feel quite as strong as I hoped but hit the numbers. Late afternoon was when I had planned my first new Viking Conditioning Workout. By new I mean that I moved to the :36/:36 protocol. 35 work sets is the goal and I didn't hit that the first time out but I felt pretty good. My grip fell apart and I can't wait to do this on Tuesday again. Keep in mind that this was done after pullups, two hours of tennis and a full beach day of surf and sand so I wasn't all that unhappy.

Sunday was just a tennis day but today was tennis this morning and then I did high volume presses this evening when we got back from the beach. I hit 100% of goal and felt stronger than ever. Really a great workout. Did 15% more work than last Monday and I didn't it in 85% of the time. So it was way solid.

Sandy Sommer, RKC

Rehoboth Beach Kettlebells

My family and I went to Rehoboth Beach this weekend to see my dad and step mom before they leave for Dunedin. for the winter. Both these beach towns are incredible and mean a lot to us but that is another story.

The weather was the kind that can only be called "perfect." 72 degrees, sunny, about 50% humidity, water about 70 degrees, fish jumpin' and porpoises breaching the surface just outside the breakers.

I am off to RKC in St. Paul MN on Thursday and while I was on the beach I just wanted to practice with my kettlebell. Didn't do a lot of exercises, but did the few snatches I did well. I cleaned and pressed with power and strength. A slow, even grind. Tamed the arc on my cleans....Just relaxed...enjoyed the sound of the surf and moved my kettlebell while my four year old son flew his kite and mommy napped. Pretty cool!