With yesterday’s session cut short, today needed to compensate…
Wearing a 10.0kg vest, complete five rounds, for time…
500m Run, 20x Kettlebell Figure-8’s 32.0kg, Run 500m, 20x Kettlebell swing 32.0kg, Run 500m, 20x Kettlebell double hammer curl 2x 24.0kg, 500m Run, 20x Kettlebell double swing 2x 24.0kg
< 1.17:56 >
Totals: Run > 10.0km + 10.0kg vest Lifts > 400 Kettlebell reps (16,000kg) + 10.0kg vest
What an absolute dog of a workout. This was a real tester…looking to mimic interval running on tired/heavy legs combined with the midline strength, coordination and control you would expect most obstacles will demand. As I have previously, here are a couple of videos to give you some pointers on the safe execution of a couple of the kettlebell drills. The golden rule is if you’re not sure, ask someone who knows…injuries are just counter-productive. I hope it goes without saying that I am always more than happy to field questions via comments if that helps anyone.
Double Kettlebell Swing
One of the best things to come out of yesterday’s exposure on The Circle, was discovering two other Melbourne-based competitors for World’s Toughest Mudder 2012. It’s nice to know you’re not the only one heading over. The idea of having a bit of an “Aussie Zone” at the competitor transistion area is a quiet comfort.
Having said that, allow me to introduce Trent & Steve from Shaw Thing Fitness, Point Cook. It’s great to see these boys are also using the race as a fund raising soapbox…raising money for the Cancer Council of Australia. I know I’m already asking donations of people for ME/CFS Australia, but should you have a personal reason to favour the Cancer Council of Australia as a preferred charity, I urge you to give Steve’s logo below a click and donate to this very worthy cause.
Trent and Steve are already putting their bodies on the line as a gesture of solidarity by joining the rest of our troop this coming Sunday for July Debris. It will be a great chance to meet in person and simulate some pain and torment as we all prep ourselves for the race ahead.