800 Reps 16kg Kettlebell VWC

800 Reps 16kg Kettlebell VWC

Did a Ken Jay session tonight to get back into some proper training.

Opted for the 16kg bell with 15:15 for 80 sets @ 10 reps per 15sec

Feeling really energized now (about 40 mins later), the 80 sets certainly weren't easy but buckled down and got on with it.

One real big help was the Gymboss Interval timer, which really helped me keep things moving along and track of sets.

Next session will be heavier bell and heading back towards 80 sets with the 24kg and 36:36.

Also, soon will deliver my review of Viking warrior conditioning book. Better late than never!

Viking Warrior Conditioning Part 1

Viking Warrior Conditioning Part 1




My Viking Warrior Conditioning Book arrived finally today, hooray!

So, I decided I would start my VWC/Vo2max training when it arrived by doing the snatch cadence test.(it's a bit like a smoker stopping smoking after they've smoked the last pack, I was just waiting to start this when the book arrived as a spur on!!)

The test in the book is very similar to that put on the Dragondoor forum by Kenneth Jay which I found a while back on RIF's blog

I found my snatch cadence to be 30 reps in the last minute with a 24kg kettlebell.

So, here we go into the land of vo2 max, again.

Firstly, 15:15 until I can do 80 sets (20min snatching/20 mins rest)
So that's 8 reps per 15 seconds.

The last time I did intervals was about 6 years ago when I competed at Concept2 Indoor rowing (nasty nasty sport - because that really hurts), with some success (3rd in North England time for 2000m - 6:07)

As I haven't read the full book I will post my full review later this week

Viking Warrior Conditioning Part 1

Kenneth Jay Routine Workouts

Kenneth Jay Routine Workouts

Still waiting, waiting! Yes I'm still waiting with baited breath for my Viking Warrior conditioning book by Kenneth Jay to arrive from Dragondoor

The book will be a much more detailed extension of his VO2max Protocol training 36/36 and 15/15


Heart of elastic steel!

To get started with VO2 Max Training workouts with the kettlebell snatch in the style of Kenneth Jay RKC Viking Conditioning read this article previously on Dragondoor via RIFSBLOG

Also, check out Dan John's Review of Viking Conditioning

Finally, clarity

I have been looking forward to this book for a long time. I admit it: I was clueless about what we were doing at the San Jose RKC when I did the workout. I kept thinking I was just missing something. So, I read the articles and asked questions, but couldn't get a handle on it.

In other words, how can 16k tear me apart like this? Kenneth's book is like "Kalos Sthenos," it will change the way you approach one of our basic six movements forever. Ignore the notion that you "know" what the book is about (insert image of me waving hands around) because almost certainly you don't.

If the kbell snatch is the "Tsar" of our movements, this approach to training it is beyond anything I have considered. The workouts will improve your snatch technique while also teaching your heart and lungs a thing or two about conditioning.

I read the book cover to cover in one sitting. I am not good at math, but I understood the insights that Kenneth is driving at throughout the text. We continue to evolve as a kbell community in our understanding of techniques, but this is a book loaded with the method behind our madness. Great job here...
Dan John - Murray, Utah

Dan John Reviews Viking Warrior Conditioning...............



Kenneth Jay Routine Workouts