Whew. Recovering from another sweaty one–kettlebell PT, that is.
Went for a 4×4 today. Like this:
– Four minutes, each arm, LCCJ (16 kg)
– Two minute rest set
– Four minutes, each arm, LCCJ (24 kg)
– One minute rest set
– One minute, each arm, LCCJ (32 kg)
– One minute flutter kicks
– One minute SEAL-style bodyweight squat/calf raises
Then a pretty intensive stretch session. Felt pretty worked out, even after the 24 kg LCCJs. In fact on the last hand (left arm) of the 24s, to prevent going to failure I ended up setting the bell down at the 25 sec to go mark. I recovered for a few seconds and picked it back up to finish the set, but I was breathing heavy, let me tell ya.
Then on the 32, I ground out very confident clean and jerks for the full minute on each arm. Hunh. That just goes to show ya, never give up–don’t know when your second wind will kick in.
I did it on a really empty (hungry!) stomach, too. Even though I often intermittently fast, I often don’t feel like hitting the intensity when I’m really hungry. But sometimes I go for it anyway. I wasn’t falling over famished or anything, but getting to the point when I really thinking about eating a snack to jump my energy.
I called it a “4×4” coz the meat and potatoes of the workout was sort of really the four minutes each arm at the 16 and 24 kg bells. The 32s, and the rest of the training kind of was garnish, to round things out.
Although–it could be stated that the final LCCJ, the 32s, were the important finishing touch, finalizing the power/fast twitch portion of the training. As Art De Vany indicates. And according to him and Nassim Nicholas Taleb, the low-frequency but highly-intense event has an exceptionally important impact. See De Vany’s discussion of “power laws,” and Taleb’s book, The Black Swan.
I know, I haven’t gotten around to reviewing Black Swan, yet. Maybe I will, maybe not–but you should see what they have to say about the financial bailouts being implemented in the US now.
But–that’s a discussion for another time.
So, let’s see, that’s what?… 20 minutes time-under-bell, 22 minutes total resistance training, not counting the rest sets and the stretch/cool-down afterward. Makes it about 25 minutes, plus cool-down, which I didn’t time. All-in-all, a good workout!
Cheers. Now to fill the hole…