Iron Cardio: Weeks 3 and 4

All Iron Cardio work done with single 20kg kettlebell. The Classic sequence is 1 clean, 1 press, and 1 single front squat. Waiter Walk is Dan John style - walking for specified number of seconds with a single KB held overhead with locked-out arm.

10/5
Iron Cardio Classic 20 min. - 18 sets
1-arm swing x 5 - 10 sets

10/7
Iron Cardio Classic + Half Snatch 20 min. - 14 sets
Getting better at half snatch, although I had one sloppy rep on each side.

Waiter Walk 40 seconds - 2 sets

10/9
Iron Cardio Classic 25 min. - 20 sets
Waiter Walk 40 seconds - 2 sets

10/14
Iron Cardio Classic + Half Snatch 20 min. - 12 sets
Sore Joint Solution Positions 5 and 6 - mainly to reduce hip soreness after Iron Cardio

In the afternoon, 3 rounds of the following, each round rougly 60-90 min. apart:

• 3 reps/side of ring-assisted pistol squat
• 5 chin ups

10/16
Iron Cardio Classic 25 min. - sets
Waiter Walk 30 seconds - 3 sets
Sore Joint Solution Positions 5 and 6 - mainly to reduce hip soreness after Iron Cardio

In the afternoon, 3 rounds of the following, each round rougly 60-90 min. apart:

• 3 reps/side of ring-assisted pistol squat
• 5 chin ups

Brett Jones post on the StrongFirst forum about when to move up in weight for Iron Cardio. I believe the advice applies primarily to the single-KB Classic variation. When you can do 2 sets per minute - or one set every 30 seconds - you can move up in weight or switch to a more challenging variation. If you can do one set every 45 seconds with double-KB Classic, you can move up in weight for that variation.

Later in the thread, a recommended max of 60 sets in one session is mentioned - again applicable primarily to the Classic variation. The max may be lower for variations that have more reps/set than the 3 are in Classic. For example, Traveling 2s has 4 reps and Traveling 2s + Snatch has 5 reps. I'm not close hitting max volume in my Iron Cardio sessions anyway.