I was driving in the car, which is a thing that facilitates the mobilization of idiots, and explains how they get to Kroger, on down to North Carolina, and we made it about halfway when Christine said she forgot to pack the Kettlebells.
I ventured an email in hopes that it would return me a recommendation for a gym to keep me on my stay. It did, about fifty of them, scattered all about North Carolina like the chickenpox. None were particularly convenient towards my location, and being a person inclined towards convenience, I rejected the recommendations, and made due with something else instead.
After a few wrong turns and a brief excursion through some backwoods bumpkinry, we presently arrived at civilization. There was, to my surprise, a jeep in the driveway to our destined residence, which suggested an inhabitant.
Ah, what a donkey I was! What a dupe! How I didn’t see this coming, I do not know! I knew where we were now, now, plainly; I could smell the molten sulfur, emitting itself off the cloven hoof tracks imprinted in mud, leading up to the door. My Land!—we were at my mother-in-laws, the very lungs of Hell!
I ran, and by and by, a convenience presented itself—the perfect incline for sprints, right outside the front door. Well if I didn’t bolt up that hill like a spring-loaded toy car, and reach the top, a good fifty meters up the road, in about 8% of one-half an instant. This reminded me, presently, the value of hill sprints, which I seemingly forget until I find myself in such an awkward and naked circumstance where they become something of either an object or necessity.
I was removed a safe distance from danger now, but so long as that fiend was still impending inside that household, you couldn’t hire me to go back down that hill, so I found another. I was going to get my full workout in, yes, and then, one way or another, I was going to blow up the house.
Ten round of sprints, uphill. This required 15-20 seconds of a most wearisome, all-inclusive effort. A 30 second crawl succeeded the sprint, and then a 60 second brisk walk succeeded the crawl. By this way the intensity was deescalating, and allowed me to recover for the next peak effort while keeping on the move and exploring various modes of locomotion.
A few of my crawls included:
The Bear Crawl (butt elevated, hands and feet slightly out)
The Leopard Crawl (butt lowered, hands and feet straight ahead)
The Creepy Lizard Crawl Thing (this defies description, just watch how Alex does it.)
The result was intense and delicious. I hadn’t such a spicy workout in quite a while; perhaps all winter, and is why I share the recipe with you.
I simply drop the recommendation, and pass on. Questions, if you have any, will be fielded in the comment section.
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Pat,
How much rest between the sprint intervals?
or do you begin the next sprint, straight after the crawl and brisk walk?
cheers
Elg, with the walk, I didn’t need any additional rest. However, you should rest, or continue walking, for as long as you need to until you feel like you can REALLY sprint again.
oh, and can I do these intervals AFTER a heavy lift session once or twice a week, or do this training for metabolic conditioning days?
Elg, that depends on what program you are on. But in any case, yes–metabolic work such as this should be DONE after heavy lifting, or by itself.
Pat, thank you so much for your instruction. I have went to a RKC Instructor who acted as if I wasted his time when I inquired about the proper way to do the kettlebell swing. Thanks for your emails and help!!!