Consistency beats intensity

jhpowers

More than 300 posts
Morning: Wim Hof week 2 protocol ==> breathing, stretches,breath hold push ups, planks and cold showers


(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5/3

Swings ohs
40kg x 3/3

Wim Hof breath cycles with retentions x 3

Swings 1hs - WH breath x 30-50 between sets
32 kg 10 x 10 in 11:16

TGU
28 kg x 1+1 in 21:11
 

jhpowers

More than 300 posts
Morning: Wim Hof week 2 protocol ==> breathing, stretches,breath hold push ups, planks and cold showers

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5/3

WH breathing 45 breaths with ending retention x3

Swings 1hs
32 kg 10 x 10 in 14:32

TGU
28 kg x 1+1 in 21:00

Hamstring stretch
Lunge stretch

I decided to slow things down a little today with my swings. With the WH breathing I've been feeling supercharged and the talk test doesn't really work. So, I watched my HR monitor and waited each time for my heart rate to recover below 120 to start the next set. Felt fine and still energized despite this being my first 4 workout day in a row streak for some time.
 

jhpowers

More than 300 posts
Morning: Wim Hof week 2 protocol ==> breathing, stretches,breath hold push ups, planks and cold showers


(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5/3

Swings 1hs -
32 kg 10 x 10 in 17:16

TGU
28 kg x 1+1 in 21:19

Just the bare minimum today...in a hurry to pick up my son. Tough workout after a hard week of training.
 

jhpowers

More than 300 posts
Morning: Wim Hof week 2 protocol ==> breathing, stretches,breath hold push ups, planks and cold showers

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5/3

WH breathing 45 breaths with ending retention x3

Swings 1hs - 30-50 WH breaths between sets. Waited until HR < 120 to begin set
32 kg 10 x 10 in 17:24

TGU
28 kg x 1+1 in 18:34

Hamstring stretch
Lunge stretch

I imagine that 17 minutes sounds like a long time to complete my swings but I'm experimenting with full HR recovery between sets. The WH breathing is so energizing it is too easy to push past the aerobic zone.
 

jhpowers

More than 300 posts
Early Morning: Wim Hof week 3 protocol ==> breathing,breath hold push ups, and cold showers

Late Morning: 7 mile walk around Portland with friends culminating in too much Pizza

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5/3

Swings 1hs
32 kg 10 x 10 in 14:42

TGU
28 kg x 1+1 in 21:50


Brutal workout after the long walk and with a belly full of pizza.
 

jhpowers

More than 300 posts
Morning: Wim Hof week 2 protocol ==> breathing, stretches,breath hold push ups, planks and cold showers

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3

Swings 1hs
32 kg 10 x 10 in 13:16

TGU
28 kg x 1+1 in 21:18
 

jhpowers

More than 300 posts
Morning: Wim Hof week 3 protocol ==> breathing,breath hold push ups, stretches, planks and cold showers

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3

Swings 1hs
32 kg 10 x 10 in 11:40

TGU
28 kg x 1+1 in 21:05

Experimenting with cutting back to the bare minimum.
 

jhpowers

More than 300 posts
Morning: Wim Hof week 3 protocol ==> breathing,breath hold push ups, and cold showers

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3

Swings 1hs
32 kg 10 x 10 in 12:35

TGU
28 kg x 1+1 in 21:13
 

jhpowers

More than 300 posts
Still doing Wim Hof each morning.

Right now, there are no kettlebell workouts happening because I'm having my house renovated and my garage gym is occupied by contractors. My wife is too particular to allow me to do S&S inside on the new carpets that we had installed last year.
 

jhpowers

More than 300 posts
Continuing with Wim Hof. His week is more intense with headstands and raven pose. Went for a 2 mile walk/run today. Garage is still occupied. I really only make progress on S&S when I do it 4-5 times a week. I'm going back to the bells tomorrow but considering doing KB Strong which is a 3x per week program and then running on some of the off days. I'm just really feeling the need to be outside right now and this plan would make space for that.
 

jhpowers

More than 300 posts
Wim Hof week 4 ==> breathing, exercises, cold showers

Kettlebell Strong

Warm up
DFSQ 16kg x 5/3
DSn 16kg x 1/3
Arm bar 12kg x 5+5/3

Work out
Double C & P 24kg 1/10
Pull up x 1/10

Slow paced run x 2 miles
 

jhpowers

More than 300 posts
Yesterday - 5 mile hike in the Columbia Gorge

Wim Hof week 5 ==> breathing, exercises, cold showers

Kettlebell Strong

Warm up
DFSQ 16kg x 5/3
DSn 16kg x 1/3
Pull over 12kg x 5/3

Work out
Double C & P 24kg x 2/5
Pull up BW x 2/5

Slow paced run x 2 miles
 
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jhpowers

More than 300 posts
Wim Hof week 5 ==> breathing, exercises, cold showers

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 1/3
DSn 16kg x 1/3

Work out
Double C & P 24kg x 1/10
Pull up BW x 1/10

Slow paced run x 1.5 miles
 

jhpowers

More than 300 posts
Wim Hof week 5 ==> breathing, exercises, cold showers

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 1/3
DSn 16kg x 1/3

Work out
Double C & P 24kg x 2/6
Pull up BW x 2/6

Slow paced run x 1.5 miles
 

jhpowers

More than 300 posts
Yesterday- run 1.5 miles.
Morning - Wim Hof week 5 ==> breathing, exercises, cold showers. Repeating week 5

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg x 1/10
Pull up BW x 1/10

Slow paced run x 1.5 miles
 

jhpowers

More than 300 posts
Yesterday - 2 mile run

morning => Wim Hof week 5 ==> breathing, exercises, cold showers

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg x 2/7
Pull up BW x 2/7
 

jhpowers

More than 300 posts
Morning - Wim Hof week 5 ==> breathing, exercises, cold showers. Repeating week 5

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg x 1/10
Pull up BW x 1/10

Arun x 1.5 miles
 

jhpowers

More than 300 posts
Yesterday- hike Mount Baldy 7 miles

Morning - Wim Hof week 5 ==> breathing, exercises, cold showers. Repeating week 5

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg x 2/8
Pull up BW x 2/8

Slow paced run x 1.5 miles
 

jhpowers

More than 300 posts
Yesterday- run 2.5 miles

Morning - Wim Hof week 6==> breathing, exercises, cold showers.

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg x 1/10
Pull up BW x 1/10

Slow paced run x 1.5 miles
 

jhpowers

More than 300 posts
Thursday - run 3 miles

Morning - Wim Hof week 6==> breathing, exercises, cold showers.

Kettlebell Strong

Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DHP 16 x 1/3
DSn 16kg x 2/3

Work out
Double C & P 24kg x 2/9
Pull up BW x 2/9
 
Last edited:
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