Another 15:15 protocol session

Sometimes it's nice just to get into a steady groove and keep things really simple.
The 15:15 protocol session is perfect for this (see a previous article for a description on how to do this)
The last time I did this, I used a 16 KG kettlebell. It was now time to up the ante and go with the 20 KG.
OK, following a warm up consisting of some mobility work and swings and snatches with a 16 KG kettlebell I was good to go.
I dialled in 80 sets of 15 seconds duration with 15 seconds rest between each on to my iphone interval timer.
My heart rate monitor was strapped on and the watch was set.
The first 20 sets were a breeze although my heart rate was up to 160 BPM. The heart rate will only ever increase and never really decrease on account of the small rest periods, this makes it a great calorie burner without actually getting you to breathless.
40 sets in and My hands are starting to get a bit sore on the downward section of the snatch. Still going strong though with a heart rate peaking near my maximum of 180 bpm.
60 sets in and really starting to get fatigued now. I decide to pick up a sock I removed prior to starting and rip a hole in the bottom so I can wear it on my palm, better to do this then pull up short on my session. This hinders grip but as long as I keep my thumb and fingers free it still allows me enough grip on the kettlebell.
70 sets in and I have to really concentrate to keep my form in check, I don't want to start performing sloppy reps so near to the end.
80 sets done, and I'm quite relieved. I walk around the garden for a bit to stop blood from pooling in my arms and legs and to allow a gradual reduction in my heart rate.
Final stats are as follows.
Total sets: 80.
Totals reps: 560.
Total time 40 minutes.
Calories burned: 700.
Heart rate average: 169 BPM
Calories per minute 17.
Hourly rate of calorie burn 1020.
As you can see, this is a very effective way to burn calories in a relatively short period of time. It's tough and challenging but ultimately very effective and rewarding. Just need to go back to info I have from Pavel about hand care!
Next up the 24KG!!