Notes: Just to reiterate, the Iron Cardio is not an AMRAP but an A+A training (anti-glycolitic + aerobic), and sets are done once fully recovered from the prior. Still, without regularly looking at the clock, it naturally settled into close to an EMOM. I did 20 rounds at a natural pace before even looking at the time.
I had planned on Easy Strength after, but felt like I got plenty of pressing in from the IC work. Ankle felt fine on the squats. This is my first double KB IC session, it’s allowable but the typical one is done with a single bell. Of course, it reminds me of ABC work, which I really like. I did the double bells because I thought it would be more ankle friendly, as the single bell adds a layer of asymmetry and demand on the ankle for stabilization.
Tomorrow will be just mobility and walking, then back to the AXE swings.
Notes: So last night I slept 10:30 hours. I knew I was dragging from traveling, a really busy social life lately, and the next academic quarter kicking off and the associated stress that comes with that. Between the day off today and the extra sleep, I should have my tanked topped off.
Notes: This was a repeat of a workout I did 22 days ago. At that time, I noted that hand-to-hand swings were really tough on the hands. I pivoted away from them. But, after reading some more, I learned that this means I’m not being explosive enough with the lower body and relying too much on my upper body to pull the bell up. I focused on being more explosive and the “float” at the top, and my hands were fine. I don’t know if this is due to only that, or my hands getting stronger with the work. Either way, these felt really good. I had thought maybe the 36 kg bell was too heavy for me for hand-to-hand swings, but I don’t think that’s true.
This week wraps up my 7th week of AXE training. I’ll do one more week, then pivot to another type of KB training. While I could keep progressing, I know that after 8 weeks the results will start to stall and I’ll be better off shifting to another modality. I’ll return to AXE after a couple of months doing that.
My ankle is much better. I hope to hit the Hyrox class this Saturday for some much needed cardio. I’ve been doing KB-only training since spraining it about 17 days ago, and I’m really yearning for some conditioning beyond what I get on these workouts.
Was word for word what I was told by my Dr when I had low T - antidepressants and Viagra prescribed… I never picked up those prescriptions, went private for TRT. That was around 10 years ago and lost me most of my faith in the NHS when it comes to preventative care and healthspan issues. I have had a few telephone consultations but mainly for acute pain that needed naproxen and codeine which I use for a couple of days to remain functional and get back on my feet.
Also had a skin condition which they prescribed steroids for, came back the moment I stopped using, turned to ai uploaded a photo and got a diagnosis and a treatment plan that basically involved a skin care routine using ketoconazole shampoo, gentle soaps and a specific moisturiser and it’s stayed away.
Another vote for being your own advocate, but recognising if I’m having a heart attack or have cancer I’m all for the medical establishment!
Total = Did 34 rounds (17R/17L). Totals = 51 rows, 23 cleans, 23 presses, 22 squats.
KB get ups: 3R/3L. 22 kg KB
Notes: I really like Iron Cardio. It’s like the best of ABCs, but with more variety and tailoring. Talking a queue from the book, I went light today. Yesterdays’ AXE session was pretty long and heavy, so needed to mix this in. The “traveling 2’s” is a suggested variety, and I really liked it. I opted for rows over pull ups for both the change up, and making it a bit easier.
I plan on doing a Hyrox class tomorrow. It will be the first time I’ll be running since spraining my ankle, so I’ll take it easy on the runs.
@alex_uk Definitely aligns with my thinking. An acute pain or issue: our medical system is great. Longterm health and really “thriving”; not so much. I understand that it’s because it’s high throughput and tailored to fit the masses, who never train and are overweight.
It’s a PDF book by Brett Jones. If you google it, you can actually access it for free. It’s a great book/program that can either be run as a standalone or to compliment another.
In the KB world, many run it a couple times a week to compliment something like Simple and Sinister or AXE.
Built from Broken daily weighted movements (10:00)
40:00 Weight-vested walk (30# WV)
Notes: I made a game day decision, and decided this was what I needed. I considered Hyrox, a MetCon in the garage, or a run on the track. I decided against all of them because: 1) my ankle is still slightly tender, and a hard run without a ramp up would be dumb; 2) I’ve already gotten in 4 solid training sessions this week, and had a busy week at work. Trying to be smart for once. I also remember how great I felt doing ABF for 3x a week, and just walking and doing mobility work the other days. I have a tendency to push too hard and add too much.
Tomorrow will simply be a mobility / walking day. Then one final week of AXE/Iron Cardio before moving on. I can’t decide if I’ll take a deload/light week or jump right in to the next program. We’ll see.
5 two-handed KB swings every 0:30 for 15 rounds; 44 kg KB
Rest 5 minutes, light bounce on trampoline
5 two-handed KB swings every 0:30 for 15 rounds; 44 kg K
Totals = 150 swings
Ab Wheel: 1 x 15
Walk: 20:00
Notes: This is one of the “jolt” workouts that Pavel recommends about every 2 weeks. The idea is to double the density of the workload. It’s hard to know exactly when to stop, so I set it up for 150 total swings which would normally be a 30:00 EMOM. You rest between the two sets. Felt right. By the end of the second round, I was definitely feeling the fatigue. The goal is to deep into the glycolitic cycle, but not to the extent the power is dropping of by a significant extent.
Yesterday I just did mobility and got in 15K+ steps. Tomorrow is Iron Cardio.
Ramp up in weights with double KB clean/presses/squats
Iron Cardio 30:00 (actually Dry Fighting Weight, but along the same lines)
Ladders: 1, 2, 3 of….
A1. Double KB clean and press
A2. Double KB Front squat
A3. Strict ring pull ups
Quick notes: I used double 28 kg KBs for the 1’s, and double 22’s for the 2’s and 3’s. For the workout, using ladder two as an example:
Clean, press, clean, press. Set bell down. Shake it out. Then clean it, front squat, front squat. Set bell down, shake it out. Two strict ring pull ups. Shake it out, move on to the 3’s.
I’m not sure how many rounds I did. I realized I wasn’t really counting, which is fine with me.
__________
Ab wheel: 1 x 15
Walk: 15:00
Notes: I’ve been wanting to try a “Dry Fighting Weight” workout, and want to run the entire program at some point. It’s about an equal mix of Dan John’s ABF and Iron Cardio, so it really fits right into what I’m doing. It was fun. The double 28 kg bells were too heavy to use across all sets. It worked well to use them for the singles and then move on to the 22’s for the other ladders.
Played softball last night in an intramural game. It was my first time running, and it was on astroturf, and also my first time swinging a bat in about a year. My ankle is a bit sorer than usual, but I’m also a believer that you gotta start testing it eventually for it to fully recover.
Tomorrow is my day off, then my last AXE workout is Thursday. I’ll finish off the week with either Iron Cardio or another Dry Fighting Weight workout.
I like the set up on those rounds. Does your gym have a good variety of KBs or have you invested in your own?
I feel like I am ready for something heavier than a 24KG but not ready for a 32 yet. 28s would be sweet but I am not buying them. Next KB I buy is going to be adjustable.
It’s a lot of them that I’ve built up over a few years. The lighter ones (8’s and 12’s) are so my wife can do ABF and similar programs. They’re costly, but I never regretted getting any of them. It’s not like they’ll become obsolete or need upgrading in my lifetime.
Some people are big on the adjustable bells. I’ve never used them, but I do like the feel of “real” bells that are set weights.
I have a potpourri of brands. I like the old school real cast-iron types and not any rubber coated ones. The most recent ones I bought were from Rogue, and the lighter ones were Yes4all from Amazon. They (the Yes4all) are actually pretty good, and much cheaper than I’d spent in the past (even adjusting for the weight difference and considering the per pound price).
Notes: Today is just mobility and walking. I’ll aim for 15K+ steps throughout the day. One more AXE KB workout, and one more Iron Cardio, then I’m moving on.
Notes: That concludes my AXE work. I have one more Iron Cardio workout for this block, then I’ll move on to another program. I’m still working out the details, but it will be based around Pavel’s the Quick and the Dead program.
Over these 8 weeks, I sure got stronger on the swings. One-haded (or hand-to-hand) swings with a 36 kg bell felt heavy at first, but now it’s pretty easy. I’ve enjoyed this type of training, but as always I’m looking forward to a new set up.
Got up to 100 face pulls, so 20 rounds total, 40 of each KB movement.
20:00 walk
Notes: Toying around with using Q&D as a warm up for the Iron Cardio work. Still deciding how to set up my next block, but it will integrate these two. Don’t know if I’ll do Q&D as a standalone session, or use it as a warm up for Iron Cardio or other training.
