I have a few differing approaches, but through it all I have a 20 second on/10 second off timer going. Bare minimum standard is 8 reps during the 20 seconds, ala Dan John. Once I get in the 8 reps, I let the bells hang in my hands until the next round, so I don’t let go of them until the workout is over. Just a little bit of extra loading.
I’ve done a variation where I hold the bells in the racked position the whole time instead. That is a different challenge. I’ve also done it where I go for 9 reps across instead of 8. Now that I have adjustable handles, I’m sticking with 8s and upping the weight. When I’m comfortable with 8s across, I’ve been going for extra reps on the final set.
Weight increases are happening weekly, corresponding to when I use the KBs for lunges on Deep Water days.
This has definitely been great for my conditioning. Recovery too for that matter. Don’t have the usual “Deep Water” soreness. The big thing I appreciate is being able to just walk up to the bells, knock it out and go about my day. Really emphasizing the “more trouble than I am worth” angle here. “Always ready”
First 2 reps tend to be a little rough though, haha.
Just the thing to kickstart the day and bounce back from 10x10 squats. Should chase the soreness away. Work hasn’t called and I’ve gotten most of the grocery shopping done already, so looking forward to just some downtime. I’m switching to nights this week, but hopefully won’t need to work the full week through. Time will tell.
Edit: Already back into “locked in” mode with the Deep Water diet. Was hungry after breakfast and mixed a can of wild caught salmon with some sauerkraut. I have lots of yummy treats in the house, but I think of them like “emergency food”. If I can eat real food, I will
@dagill2 Thanks man! So much is based around making people feel wrong for being human and then offering up “cures”.
Took to dog for a 2 mile walk while I was wearing the 80lb vest in the afternoon and got in the Tabata KB front squats with 52.5lb bells for 8 reps per round in the evening, on top of my daily work. These weekend days are nice: just little piecemeal workouts that all add up to something. Those Tabatas are killer after Deep Water, but also restorative.
Edit: on that note, got the Tabata front squats knocked out taking out trash from breakfast. Got 9 reps on the final round. Might just do that a few times today
Took the dog for a 2 mile walk while I wore the 80lb vest, then got in another round of Tabata KB front squats while taking out evening trash. Got 10 reps on the final round: 8 for the rest.
Want to log a hellacious workout I heard from Dan John while I was walking the dog.
KB front squat ladders
5 rounds of
2-3-5-10
I love Dan, because he’ll spend 40 minutes saying “Train less, keep it light, recover” and then out of nowhere drop something like Tabata front squats or this insanity. He reminds me a big of Kaz, who spends a lot of time expressing his faith and love of God but will then get berserker eyes and talk about absolutely crushing someone. I love that duality. A man should be at peace because of his great capacity for violence and destruction; not because of inherent meekness.
I’ve traveling soon to be with family. Planning on packing the KBs. I can easily see that workout featuring.
@biker I get bit by these bugs, haha. Before this, it was that 20 rep squat/deadlift thing. I feel like this one has some staying power, but we’ll see.
DEEP WATER BEGINNER Week 3, Workout 2
AM WORKOUT (0315 natural wake up)
Chins (various grips)
4xFailure
Pendlay rows 235
4x10
Clean pulls 190
3x10
MEGA TRAP/UPPERBACK SET 'O DEATH (shrug-shrug-pull-neck) no rest between movements
Axle shrugs against strong short bands
1x43
Kelso shrugs w/52.5lb KBs
To failure
Band pull aparts
1x50
Neck harness work
CORE SUPERSET CIRCUIT (no rest between movements/sets)
Reverse hyper 320
3x20
Standing ab wheel
3x11
50 dips
25 push downs
Kroc rows 115
1x18
POST WORKOUT SHAKE
CONDITIONING
30 rounds of Tabearta w/95lbs
THIRD BREAKFAST
2 mile 80lb weight vest walk w/dog
Notes: 90 seconds rest between everything. This was an awesome back day: very productive and was feeling strong. Pendlay rows are hitting the mark, I’m exercising discipline with the clean pulls and focusing on explosiveness, and coming away feeling pumped up. I got up WAY too early: I was so used to working earlies last week that I still had that schedule on my mind. In turn, I had more time for conditioning than usual, so pushed it for 30 rounds. I actually had 20 minutes extra after that, and I was pretty proud of myself: I decided to play a video game and just take a moment to myself vs try to cram in even more training on top. Been a while since I could find that balance.
Was good to get the dog walked early today. If my schedule permits, I may try to keep that up.
All I got left is tabata KB front squats, but there’s always room for more.
The newest re-release of Final Fantasy 6 on steam. I’ve played that game SO many times and own just about every re-release of it. If not my favorite game, EASILY in the top 3.
So as to not waste the post, let’s nerd out a bit about one of the best protagonists from it: Sabin.
Finished out the day with my Tabata KB front squats with 52.5lb bells. 8 reps per round for first 7, 10 on the final.
Excited I’m not on nights this week. Makes training/nutrition easier. Deadlifts will cap off the week. I need to remember to gorilla tape my quads to keep them from bleeding.
Hey Pwn I can visualize you streaming Final Fantasy 6 in your garage wearing a headset and everything then randomly doing Tabata KB front squats during your stream. I’ve also never played a Final Fantasy game in my life but I heard a lot about FF7 and some of FF6.
Lol I used to play this flash game on the computer called Sonic Final Fantasy, it’s a very silly game but it holds a place in my heart. That Kefka dude from FF6, his laugh was used for a sonic creepypasta, called sonic.exe. I’ve never really played that many rpgs but I am starting to dive into Sega Genesis rpgs. Rn I’m playing this game called Phantasy Star 4, it’s a cool game you might like it too. Okay I nerded out enough.
