I wasn’t as sore as I expected this morning, considering the volume of deadlifts and power cleans I did yesterday. We had a kettlebell seminar at Survival Fitness today so I figured it was a great idea to attend the 11am class so I could just stay for the seminar, which was scheduled to be an hour and a half long.
Tabata Mash-up (6 rounds)
- Jumping Jacks
- Steam Engines
- 1 mile run
- 10 rounds
- 10 Ring Push-ups
- 10 One-arm DB Snatches (45#)
- 1 mile run
I ran the first mile in my best gym time 6:18. Last week I ran a 6:14, but the RunKeeper GPS was kind of funky there, so I’m not sure I should count that time. Total time for the WOD was 3:20 (no way this was correct). I would have used a 60# DB if I hadn’t done all that clean work last night and didn’t just do 100 one-arm snatches with 50# last week. I was really fatigued during this workout.
We had about 20 or 30 minutes before the kettlebell seminar started. In the seminar we did all kinds of stuff, including Russian swings, American swings, cleans, snatches, clean and press, clean and jerk, goblet squats, front squats, hand to hand swings, Turkish get-ups, 1/4 get-ups, windmills, and probably a ton of other stuff I’m forgetting. At the end, we did a WOD.
- 100 Single KB Thrusters (50 each side)
- 50 Hand-to-hand Russian Swings
- 40 1/4 Get-ups (20 each side)
I used a 35# KB for everything and finished in 10:35. Absolutely gassed!
I’m definitely taking the next two days off, will WOD on Tuesday, and then either do a WOD or a run on Thursday. I’m surprised with how well my body has handled working out 9 days in a row, but I need to recover and make sure I’m ready to go for the competition on Saturday.