Youtor
30 min “Iron Cardio” StrongFirst
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=p-dEjqAvJwQ
January 25, 2023 (Wednesday) • For this 30 min session we return to the “Iron Cardio” (StrongFirst and Brent Jones) with a double kettlebell load vs single bell. Next week we will re-engage the Total Tension Complex (TTC). Doubling the load made for a slightly more challenging effort, but RPE still stuck to a 6 (1 to 10 scale). This is not intended to grind you down and be a redline intensity. Make certain to demonstrate aerobic pacing from the onset and not rush into the next rep. Validate your endurance and fatigue resistance by marking your half-way point. Post 30 minutes you will count total reps for the first and last 15 min. I either went out too fast and/or I lacked endurance on the back half as I did not match reps (25 vs 22). Do not make this a race though friends. Stay in your lane / flow and enjoy the mindlessness of this steady simple loading. • Pre-workout sauna at 190+ F w/ cold water submersion (4:00 min:sec) at 20 min in and then warm up for 10 min. Still in awe of how deep nasal breathing can alter time when in a 35 F cold tank. Raynaud’s is still no longer present in the hands. • [30 min “Iron Cardio” | StrongFirst] • A1. DBL KB Clean, Squat, Press x 1 for 30 min • Do not rush reps. • Do not be a slave to the clock • Practice nasal breathing between sets • Shake out arms and promote recovery • 47 sets completed in 30:00 min (47 total reps) | 2.9 tons lifted (5,828# volume) • Overall RPE 6 (1-10 scale) | Ave HR 140 bpm (161 peak) • #30minworkout #30mingains #ironcardio #tuskerstrong #kettlebell #strongfirst #vivobarefoot #injinjisocks #correcttoes #strongfeet #strongfirst #gains #garagegym #garagegains #dadwod #funtionalmass #fullbody #fitbeyond40 #clean #press #squat #viverant #viverantperformance #sauna #coldwaterimmersion #stocktank #coldtherapy #heattherapy #progressiveoverload #raynaudsorg #nomoreraynauds #stayingwarmwithraynauds #getuncomfortable
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