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Cold War Scout
01-23-2007, 06:29 PM
I was asked several times over the course of the weekend about kettlebell/dumbbell workouts, and what I did as far as those go.

VICC stands for Very Intense Conditioning Class and comes from Team Ruthless. It is a class that Dino and Ashley give in the form of a group class. It makes any group class you have ever taken look pale in comparison. I will give you an example below of what one of these workouts consists of.

The very first time I ever did this workout I only used a 15 lb. dumbbell. I was smirking before Dino strated the class thinking to myself no way can I not handle 15 lbs. Well here is basically how it went as I recall:

- 15 one-handed dumbbell swings with left hand
- 15 one-handed dumbbell swings with right hand
- 15 one-handed snatches with left hand
- 15 one-handed snatches with right hand
- 15 one-handed clean and presses with left hand
- 15 one-handed clean and presses with right hand

* 60 seconds rest

- 15 one-handed dumbbell swings with left hand
- 15 one-handed dumbbell swings with right hand
- 15 one-handed snatches with left hand
- 15 one-handed snatches with right hand
- 15 one-handed clean and presses with left hand
- 15 one-handed clean and presses with right hand

* 60 seconds rest

- 15 one-handed dumbbell swings with left hand
- 15 one-handed dumbbell swings with right hand
- 15 one-handed snatches with left hand
- 15 one-handed snatches with right hand
- 15 one-handed clean and presses with left hand
- 15 one-handed clean and presses with right hand

This is the essence of a Team Ruthless VICC™ workout. Non-stop exercises strung together, with a short pause before the next set, and ultimately done with time as an element of the equation. I have never worked out as hard as I have when doing these VICC™ workouts. You cannot imagine how draining they are. To enhance the experience you can either add more sets, add more weight to each exercise in each set, or add more exercises per sets (like thrusters or burpees).

After doing VICC™a few times, it changed the way I work out forever (hopefully). Weight combined with dynamic, full-body actions.

michael
01-23-2007, 07:20 PM
After doing VICC™a few times, it changed the way I work out forever (hopefully). Weight combined with dynamic, full-body actions.

Me too. I've been doing some pretty intense stuff, but after trying this, I'm hooked. It is quick--and brutal, which I like. I'm going to do more.:cool:

Jack Rumbaugh
01-23-2007, 07:23 PM
Me too. I've been doing some pretty intense stuff, but after trying this, I'm hooked. It is quick--and brutal, which I like. I'm going to do more.:cool:

Mike,

How well does your back tolerate this?

michael
01-23-2007, 07:48 PM
Mike,

How well does your back tolerate this?

It actually did quite well. I was only going to do the 3 sets of VICC, but felt good enough to continue and do pull-ups, v situps, and dips. I was very careful to keep my spine as aligned as possible while doing it, and I think that helped.

Cold War Scout
01-23-2007, 07:59 PM
21, 18, 15, 12, 9, 6, 3s Countdown
Minimal/No pause between exercises;
30-60 seconds pause between sets - except last set:

Two-handed dumbbell (DB) swing (DB20, 20, 20, 20, 20, 20, 20)
Dumbbell snatches (each arm) (DB20, 20, 20, 20, 20, 20, 20)
Push squats with dumbbells (DB20, 20, 20, 20, 20, 20, 20)
Hang clean squats with dumbbells (DB15, 15, 15, 15, 15, 20, 20)

Abdominal Work

Cold War Scout
01-23-2007, 08:01 PM
21, 18, 15, 12, 9, 6, 3s Countdown
No pause between exercises;
15 seconds pause between sets - except last set:

- Barbell clean and thrusters
- Barbell push presses
- Air squats
- Sumo upright rows
- Pushups

Burpees
25 - timed

Tabata Intervals (front squats)
- 20 seconds of squats, 10 seconds of hold in squat position
- 8 sets

Ab Work