Iron Cardio: Week 3

12/15
Classic - 30 sets

The Iron Cardio manual states that doing sets in the 40-60 range will stimulate hypertrophy. I set the timer to 30 min. When the timer rang, I had done 26 sets, so I did 4 more to get to 30, which was just a nice round number. My body felt fine after the 30th set but I also felt I was approaching my volume limit for the day. Also, I didn't want to spend another 10-15 min. trying to get to 40 sets.

After ending my Iron Cardio session, I spent a couple of minutes reviewing Hardstyle Kettlebell Pro's snatch video and practicing the low and medium pulls before doing a snatch with each arm. I then did 2 sets of standing pancake and 3 chinpus. My golfers elbow was a little more sensitive after doing 42 chinups last Wednesday, followed by Classic + Snatch and Chinup x2 on Friday. So I decided to practice the snatch and chinup at smaller volume, separate from Iron Cardio sessions.

12/17
Traveling 2s, approx. 20 min.

Classic + Half Snatch 11111 11111 11111 1 - 16 sets

2s:
Clean 11
Press 11
Squat 11
Half Snatch 11

18 total reps for each of the 4 exercises

Before this session I reviewed this KB clean video by StrongFirst South Africa showed a one-arm swing variation in which you swing the KB to hip height - or maybe just to where your forearm and arm form a 90 degree angle - with your elbow stuck to your torso. The video also shows a "mid-pull" drill, which is similar to the first drill except you pull the KB in a bit. One detail I noticed is that the KB handle is vertical at the top of both drills. So towards the end of my warmup I practiced these drills, with attention to turning the KB on the way up so that the handle is vertical. I then tried some cleans and noticed my technique felt more smooth and consistent.

I also reviewed a video for improving snatch technique with progressive cleans. So after the clean practice, I tried the progressive clean drill, doing the regular clean, then cleaning the KB at progresisvely greater heights. I did the active negative press after each clean as demonstrated in the video. I then tried a couple of half snatches and noticed improved execution and consistency. That gave me the confidence to try Traveling 2s with the Half Snatch included.

I set the timer to 20 min. After the timer rang, I continued training until I did 16 sets, which ensured 2 extra reps for each of the 4 exercises. After 16 sets, my body felt like it had done enough work. I enjoyed Traveling 2s. This video explains what that is, along with a nice summary of Iron Cardio. I used guitar picks to keep track of when I should do 2 reps for a particular exercise in the circuit. I wasn't sure if I could keep track of the 2s and also include the half snatch in the circuit without getting confused, I ended up doing the session just fine. Adding the half snatch to the Classic circuit bumped the intensity of each set quite a bit, in addition to the traveling 2s concept. Seems like a good idea to regularly include the snatch/half snatch in your Iron Cardio circuit if fat loss is a priority because you expend more energy (calorie burn) per set compared to doing Classic-only. This was my hardest Iron Cardio session so far, in terms of how hard I had to work during each set.

12/19

Classic w/ Press Ladders

Sets: 11111 11111 11111 11111 11111 11111 = 30 total sets
Ladders: 123 123 123 123 123 = 5 ladders = 30 total presses per arm

This is the variation of the Classic circuit in which the press is done in rep ladders. I once again included in my warmup the progressive clean to snatch drills and a couple of snatches just to keep up practice fo snatch technique. Then I set the timer to 30 minutes. When the timer rang I had done 24 sets and 4 press ladders. I felt I could do one more ladder so I went for it. When I did 3 press reps on my weaker arm to finish the 2nd ladder, i barely completed the 3rd rep. I started to think I might not be ready to do the press ladder variation, but I didn't give up on the work out. I pressed on - pun somewhat intended - taking adequate time to rest between sets and doing the Fast And Loose style shaking to relieve tension. 30 total presses is the highest volume I've done yet with the 20kg KB. I think this indicates progress towards being able to do 10 reps of clean+press with the 20kg.

12/22

Classic w/ alternating weights - 20 min.

24kg 11111 111 = 8 sets
20kg 11111 111 = 8 set

This variation is just doing the Classic set with one weight, then a set with another weight, and thus alternating between the 2 weights for the durtion of the session. The 24kg was still too heavy to press so I push-pressed it up and pulled it back down with as much control over the descent as I could muster. Cleaning and front squatting with it were not an issue. I thought I would try this variation and observe where I'm at in my progression towards pressing the 24kg. Based on how I progressed to pressing the 20kg, my chances of pressing the 24kg will go up dramatically after completing The Giant 1.0-1.2 program series with the 20kg. Iron Cardio training is how I plan to progress to being able to clean and press the 20kg for 10 reps, which is the recommended prerequisite for starting The Giant 1.0