Cleans for Cardio

Today was a planned cardio day.  Since I still have a cold, and all the typical cardio equipment was being used (also, have I mentioned how much I HATE traditional cardio??), I was looking for something different.  Sifting through my Google Reader, I came across a post by Dan John that, among other things, includes his musings on the kettlebell clean.  At the end of the article is a cardio workout using the clean.  As I’ve mentioned before, I ❤ Kettlebells, so it didn’t take much for me to pick this for my cardio workout.

 

Basically, the workout goes like this (quoted from the article linked above):

Let’s start with the Left Hand:
8 Single Kettlebell Cleans
3 Single Front Squats

Swing and Switch Hands

8 Single Kettlebell Cleans
3 Single Front Squats

Swing and Switch Hands

5 Single Kettlebell Cleans
2 Single Front Squats

Swing and Switch Hands

5 Single Kettlebell Cleans
2 Single Front Squats

Swing and Switch Hands

3 Single Kettlebell Cleans
1 Single Front Squats

Swing and Switch Hands

3 Single Kettlebell Cleans
1 Single Front Squats

 

I did a solid warm up, followed by 3 rounds with the 16kg bell.  It was the perfect balance of do-able and really tough.  The beauty of this workout is the active rest (squats).  It was enough of a drastic change in activity to allow me to prepare for another round of cleans, but challenging enough to boost the cardiovascular demand.  I’m definitely going to keep this routine in the rotation – especially for days I need to do a lot of work in a short period of time.

 

In other news:

I kind of sucked at the diet yesterday, but not in the way you would think.  Yesterday was a higher calorie day, and I missed by target by almost 500 calories.  I’m not really sure what happened.  I didn’t have time to eat as much as I usually do at work, plus I cleaned up some of my food choices.  When I got home at 8:30 p.m., I realized that I needed to eat 1000 more calories!  I couldn’t see stuffing myself, but I did make a point to eat some healthy, calorie dense foods.  I’m hoping that, since it’s the first week, I will only see the benefit of the increased deficit, but definitely plan to hit my targets more accurately from here on out.

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