10,000 KBS, WORKOUT 3, 7 JULY 2014
-Completed the work out in 45:59. I increased the BS weight by 10# to 285#, or .73 1RM. I got 5 hours of sleep the night prior.
-I stuck with 30 sec rest after each set of BS and 3 min of rest after each set of 50 KBS.
-Back squats were harder during the first cluster, today; I felt the additional 10#. I will not be able to increase my weight by 10 pounds each workout. They did get easier as I continued. My bar speed felt slower at first, but I feel like it got faster by the last set.
-BREATHING. I completely forgot to talk about breathing at the start of this experiment. Every time I do this work out, from the first swing through the 500thswing, throughout the rest periods, and while squatting, I only breathe through my nose. Once the clock starts my mouth shuts and doesn’t open again until the work out is complete. Not only do I breath through my nose, but I also use a technique that I call dissociative breathing. Rather than inhaling with every hinge and exhaling with every hip extension in synchronicity with each swing, I take slow and controlled breathes as if I am not performing an exercise at all. The KBS are done at my working cadence, approx. 40/minute, while my breathing is done as slowly as possible with a deliberate, reserved cadence. I breathe in deeply, and exhale deliberately and fully. By disassociating my breathing from my swinging I’m able to stay relaxed even while I’m trying to fire my posterior chain to its maximum potential. Staying relaxed allows for increased oxygen uptake and more complete carbon dioxide expulsion.
-As I started my first set today I felt a bit rushed. Today was first time I was doing the work out between coaching classes so I needed to start and finish by a certain time. Going in the first cluster of 100 KBS and 6 BS I didn’t have my head in the game. When I got done with my set of 25 (in the first cluster) I was feeling tired and my confidence was shaken. I hadn’t even gotten to my first set of 50 KBS and I was breathing heavy – too heavy. Realizing that I was not controlling my breathing, specifically I was breathing through my mouth, I quickly began my dissociative breathing. It was a game changer. My first set of 50 felt light and easy. I was not gassed upon completion and I was looking forward to the second cluster.
-The second cluster of 100 KBS and 6 BS went by quickly. The sets of 10, 15, and 25 KBS were extremely easy. The set of 50 left my forearms tired but feeling good, and my breathing elevated but not heaving.
-The third and forth clusters were outstanding. I was looking forward to the sets of 10, 15, and 25 KBS and 1, 2, and 3 BS. I was excited to knock them out. It felt as though my bar speed was increasing with each set of BS and my swings were getting easier each rep. I knew the set of 50 was going to be a burner on the forearms, and I knew my breathing was going to quicken, but I couldn’t help but be excited to jump right in and crushed them.
-The 5th cluster was the most enjoyable. I knew it was my last set and I couldn’t help but feel really stoked about starting it, particularly the sets of 10, 15, and 25 KBS and 1, 2, and 3 BS. They are just so easy as compared to the set of 50 KBS and knowing it’s the last cluster got me all fired up. I absolutely smoked this cluster to include the final 3 of 30 BS and 50 of 500 KBS.
-At the end of the workout I gave myself 20 breathes, through the nose only, to recover. By breath 16 my heart rate dropped dramatically and I was feeling strong and ready to lock horns with the world.
-I’m looking forward to Day 4 of 20. I’m going to tear it up.
