3 minute kb rounds

[dfinley]

Comrades,

I found a site (http://www.sportsci.org/news/news9709/hatfield.html) that detailed how Hatfield trained Evander Holyfield. One portion of his training involved three-minute “rounds” of cardio drills with one-minute rest between rounds. Tonight I applied this to my kb workout. Some rounds were longer than three minutes (if I was in the middle of a ladder, I just kept going).

Round 1: 101 two arm swings (this got things heated up nicely!), 3 min

Round 2: 50 step-ups on 16” box with 15 lb dumbbells, (not very intense), 3 min

Round 3: one arm snatch alternating arms 10, 8, 6, 4, 2 (this may have been 4 min or so, I forgot to set the timer and just kept going)

Round 4: c&j alternating arms 10, 8. 3 min

Round 5: 50 step ups holding 25 lb dumbbells (still not very intense) 3 min.

Round 6: 4 sets of Dano’s ladder of death (somewhere between 3 & 4 min)

This took about 25-27 min. it was quite intense except for the steps ups. Sprints and such may work better.

Have fun…

david

[kojack777]

Gracias Comrade n/m

[Pavel Tsatsouline]

Comrades, Com. David, has a fun workout ;] n/m

[IamPreacher]

Nothing I have found so far beats a Keith Weber Extreme KB Workout. His first one was great. His second on is awesome. When is #3 coming out?

[Jclem]

Gonna bust that out tonight!