VWC baseline – 15 reps max cadence (I just ordered the Viking Warrior Conditioning book. Time to ramp things up. No Winter weight gain for me!)
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VWC baseline – 15 reps max cadence (I just ordered the Viking Warrior Conditioning book. Time to ramp things up. No Winter weight gain for me!)
Anthony has put together a solid workout with a mix of single and double kettlebell drills along with some bodyweight stuff that gets your heart pumping and your muscles sore. At least this 45-year-old body.
In hindsight, I think my decision to use the 32s when I was trying to heal my elbow may have been a bit optimistic, to say the least. While I’ve had a lot less pain in my elbow as RTK went along, it became really noticeable when jerking the 32s.
For my last week of Return of The Kettlebell training, I decided to move up to the final rung of 10, but do 4 ladders with my 24 kg kettlebells.
Last Saturday I finished my second phase grind block with 5 ladders of 5 rungs with the 20 kg kettlebells. I started with the 20s to give my sore elbow a rest and to get into the progression groove. the 16s would have been too light, the 24s would have taxed my elbow too much. So luckily, I had a set of 20s to get me through these grind and explosive kettlebell lifting blocks.
I used 2-20 kg kettlebells again and took 30 second rests between rungs. Upon finishing my 4th rung, I went right into 5 double front squats, concentrating on maintaining a good depth, flat back and driving the hips upward on each rep.
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