Training Session Report Week 4: Day 3 Workout – Total Body

You say – Total Body… I say – Total Body and Soul. :-D

Pre-workout Ritual:

Crushed 50 swings with a 32 kg kettlebell. Felt like a Viking warming up for battle.

Today's Workout: (no jokes, that was tough)

- Double Arm Thruster: 5 reps per round with a 24 kg kettlebell in my palms. My legs were screaming, but I pretended they were cheering me on.

- Alternating Rack Reverse Lunge: 5 reps per side with the 24 kg kettlebell. My legs wobbled like jelly, but I stood tall like a flamingo.

- Alternating Iso Row: 5 reps per arm with the 24 kg kettlebell. My back felt like Michelangelo sculpted it.

- Rack Carry: 30 meters with two 24 kg kettlebells. My grip held on for dear life, but I made it without dropping it (victory!).

Performance review:

- 8 rounds completed instead of the prescribed 3. Yes, I overdid it, but hey, who’s counting? (Spoiler: I am, and it’s 8.)

- I rested for 2 minutes between rounds to catch my breath and AGAIN question my life choices.

Heart Rate Analysis (Post-Training):

Zone 5 (Maximum): 159 bpm – My heart briefly considered leaving my body.
Zone 4 (Anaerobic): 141-158 bpm for 11 min 22 sec – I was literally a human rocket.
Zone 3 (Aerobic): 124-140 bpm for 17 min 32 sec – Steady as a tortoise on a mission.
Zone 2 (Easy): 106-123 bpm for 17 min 4 sec – Recovery? More like “pretending to recover.”
Zone 1 (Warm Up/Recovery): 88-105 bpm for 4 min 51 sec – My heart whispered, “Please stop.”

Funny Observations:

- My average heart rate was 126 bpm, but my max hit 158 bpm. That’s the exact moment I realized I might actually be part cheetah.

- Total time: 1 hour 5 minutes and 12 seconds of pure sweat, tears, and questionable life decisions.

- My resting heart rate post-workout was 74 bpm, which is basically my heart saying, “I’m too old for this.”

PS. 50 swings with 32 kg bell to finish the session — sure, mate, bring it on…

Overall Impression:

Today’s session was tougher than explaining Wi-Fi to my grandma, but I survived. My heart rate zones looked like a rollercoaster, and my body feels like it’s been hit by a truck (in the best way possible). Can’t wait to do it all over again!

Signed,

Slav – The Overachieving Kettlebell Enthusiast

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