A long time ago however my cardio endurance surpassed Max using the 12kg w/8reps per workset and I went on to do a version, progressively, with the 16kg. Without going through the trouble of looking up those workouts (I think Meg and I did them in the Fall of 2009) I accomplished around 50-55 sets of 7 w/16kg starting with 15-20 sets w/12kg for a total of close to 80 sets.
Right now my cardio does not get to the target rate using the 12kg w/8reps per 15 sec and I've developed workouts that I call "Beyond Max". Sure, I could use a heavier bell and I've done some Max workouts w/14kg, but my strength is comprimised with so much ballistic kettlebell workouts that I couldn't possibly do a Max workout with the 16kg right now....in fact I cant believe I ever did it!
Since I got back from Hungary and now that Mark and I train Max on Tuesdays (I teach a 50 min swing class first) I need to up the antie in some way. The fun part of designing progressive workouts is that it keeps your mind focused on the goal not the work.
7/7 x 10 w/12kg
7/7 x 10 w/14kg
8/8 x 10 w/12kg
5/5 x 20 w/16kg
The reason why I start out with 7's (7 reps per 15 sec) is that my hands have been fried lately, and what I mean by "fried" is that my left hand especially has been dry and cracking from so much KB's (more than most I'm sure!) so it's been greatly affecting the strength of my grip. I just went ahead and taped up before the workout started....I've never done that before today.
Anyway, I started with 10 sets of 7 (5 sets R, 5 sets L) to warm up, mostly my hands, and then I increased the intensity with the added weight of the 14kg. After 10 sets of 7 reps w/14kg I went back down in weight but I took the intensity up with speed, 8 reps per 15 sec and did a total of 10 sets that way. Finally I went on to the 16kg. I knew I only had 20 sets left for the workout and it was my intention to only do 10 sets of 5, but I was feeling good and stayed with that weight and rep count until the end for a total of 20 sets.
Could I have done 6 reps per interval w/16kg....maybe. But that's not the point. The point is not to get a PR every workout. I still have to train some version of this next week...no hurry. I had already done almost 600 swings w/24kg earlier and I'm trying to cut back anyway!
Try mixing up a Max based workout in blocks of 10 sets using various weights and rep counts! Use mine as an example if you want that's why I blog these things!