Lunch Lurch


It seems like there is a coincidental conspiracy going on to get my kettlebells back in my hands while I convalesce, between T-Nat’s article on Farmer’s Walks this week, and a conversation with Hitman about how he takes some of the office dumbbells for a few laps during his workout as well.

Kettlebell Great 8 Farmer’s Walk

This Farmer’s Walk workout uses a kettlebell exercise thought up by Dan John called “heart beats.”  Since the author on T-Nat didn’t bother to describe it, nor does anyone else, anywhere, I had to improvise – I’d do one set performing a two-handed press from my chest, basically like an inclined bench press, and for the other, I’d do a two-handed high pull.

  1. 8 one-arm KB swings, left arm. Walk 30m, KB suitcase-style in left hand.
  2. 8 one-arm KB swings, the right arm. Walk 30m, KB suitcase-style in left hand.
  3. 8 KB Snatches, left arm. Walk 30m, KB racked in left hand.
  4. 8 KB snatches, right arm. Walk 30m, KB racked in right hand.
  5. 8 Arnold Presses, left arm. Walk 30m, KB held overhead with left hand.
  6. 8 Arnold Presses, right arm. Walk 30m, KB held overhead with right hand.
  7. 8 two-arm KB swings. Walk 30m, doing two-handed incline presses every other step.
  8. 8 two-arm KB swings. Walk 30m, doing two-handed high pulls every other step.
  9. Rest

I did three sets, with two minutes’ rest between them. Each set took about six minutes of continuous work, so the whole thing took 22 minutes.

“One Round Complete! Have a seat and marvel at the Rorschach test-like pile of vomit at your feet. What would Freud say?”

I don’t know about ol’ Sigmund, but I’d say that anyone who puked from doing this was either outdoors on a hot day or using too a heavy goddamned weight, because with a 36# KB, this was pretty damn easy. You’ll certainly feel it in the delts and the obliques and lats, and a little bit in the hips, but it’s not anything to write home about.

Followed that up with Front Levers (2×35 sec).

Omitted from Monday’s recap were 3×5 Dragon Flags and 1×10 single-leg deadlifts w/ both kettlebells.

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1 Comment

  1. heart-beats are a squat motion.
    Holding the bell with two handles at your chest, do a squat. at the bottom of the squat, press the bell forward until your arms are extended, then pull the bell back to your chest. Stand up. That is one rep.


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