Tag: Kettlebell Swing

Tuesday Mash-up

Feeling fine after yesterday.

Warm-up – 3 Sets

  • 1 Legless Rope Climb
  • 12 Push-ups
  • 6 Shoulder Press (45#)

Skipped a running part and didn’t do it EMOM. The rope climb felt 10x better than last week.

Conditioning

They call it the “2ewsday Mash-Up” every week.

  • 10:00 AMRAP
    • 9 T2B
    • 15 S2OH (95#)
    • 21 DU
  • Rest 5 minutes
  • 10:00 AMRAP
    • 3 MU
    • 9 American KBS (53#)

Put my grips on and damn near broke my wrists trying out a warm-up rep with the barbell. Loosening up the straps and then was fine. In the first AMRAP I got a total of 5 rounds plus the T2B and 10 jerks (5+19). I did my toes-to-bar in sets of 5-4 for 5 rounds and then unbroken the last round. Everyone was smoking me on those, but I can’t hit that failure point or I’m just done and in an instant I can go from a set of 4 to singles. May need to look at how I do my T2B. I did the S2OH as push jerks the whole way and all sets unbroken. At the end I couldn’t hold the bar any longer and had to drop after 10 reps with about 5 seconds left. Better dubs, but shouldn’t be missing at all in sets of 21.

Wasn’t sure how the muscle-ups would go after all that shoulder work, but was much better than expected. Took my time between sets (all unbroken) and never missed until the very end. I got the first rep in my 8th round, then I tried to rush instead of concentrating on my hip drive, and I missed. Or maybe I just timed out all my rest perfectly and that was my failure point. ha! I felt good throughout and was confident I’d get that last set, but decided to rush it for some reason, when I had plenty of time to get the last 2 reps in 10 seconds. The kettlebell swings actually felt like the worse movement. So I finished with 7+1. Two more total muscle-ups than I did in the volume work yesterday.

Shoulders were definitely wrecked when we got done.

 

My Favorite Exercise

After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.

Warm-up

9:00 EMOM (alt)

  • 5 Strict HSPU
  • 7 Russian KBS (53#)
  • 9 GHD Sit-ups

Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.

Deadlift

Do 5×5 @ 75% and then 20RM starting @ 50% this first time.

  • 10x20kg
  • 5×70
  • 5×100
  • 5×130
  • 5×145
  • 5x5x155
  • 20×120

The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.

Conditioning

4 Sets

  • 500m Row
  • 1:1 Rest

1:45 – 1:44.7 – 1:44 – 1:42.4

Goal was a 1:45 average so happy to be able to do negative splits.

7:00 AMRAP

  • 10 Bar-facing Burpees
  • 6 SDLHP (115#)

I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.

Load it Up

Feeling a little beat up after yesterday. In to the gym after my chiro appointment.

1 Snatch + 1 Hang Snatch + 1 TnG Snatch

Use straps and work up to a daily max.

  • 2 sets 2×45#
  • 2 sets 95
  • 115
  • 135
  • 155
  • 165
  • 175
  • 185 – missed final rep
  • 190 – missed the hang snatch
  • 185 – missed final rep

No issues getting it overhead, but I’m just forward enough that I lose it or I put so much into the bar that it crashes on me and I can’t stabilize. Wish I could figure out a fix.

1 Clean + 1 Front Squat + 2 Jerks

Work up to a daily max.

  • 135#
  • 185
  • 215
  • 235
  • 255
  • 265

Wasn’t expecting much out of this today and wasn’t sure how dropping the bar back into the rack position would feel. Really happy with the results.

Deadlift

Work up to a heavy 2×5.

  • 5×132#
  • 5×222
  • 5×292
  • 5×342
  • 5×382
  • 5×402

We had a mix of kilos and pounds on the bar. Silly. I haven’t pulled anything big in a really long time so was happy to be able to hit over 400.

Conditioning

3 Rounds

  • 60 DU
  • 15 American KBS (53#)
  • 60 DU
  • 5 Power Cleans (225#)

I would have never picked 225 on my own for this workout, but thought it was doable with power cleans being a strength for me. Got through the first 2 sets of dubs unbroken and finished round 1 at 3:11. Started missing double unders so the other 2 rounds slowed. I did start picking up the bar sooner after each power clean during rounds 2 and 3. I was spending a fair bit of time putting on a belt for the cleans, but I need to keep my back from acting up. The swings were like a rest period with the way I do a slight pause at the top. Finished in 10:23.

I’m feeling really good and “enjoying” this programming, even after only 7 workout days so far. My recovery after finishing a metcon is night and day compared to just 3 weeks ago when I could barely stand up without getting dizzy. #HybridAF

Wake Up

Felt ok this morning, but maybe there wasn’t enough time yet for me to feel the effects of last night’s session. At the gym at 10 with the guys. I don’t remember the last time I was up and out of the house that early. I actually had to set my alarm to make sure I got up earlier than usual so I could eat something and be ready.

Snatch

Imagine that, another 3RM.

  • 2x3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×70
  • 3×75
  • 3×80
  • 1×85, miss
  • miss, 3×85

Happy to have fought and made that final set. I’ll take it since 90+ is usually where my consistency with singles goes out the window. I think I’ve done a TnG triple with 165, but never tried multiple reps at much more than. PR ✅

Bench Press

Three working sets of doubles with 90%.

  • 10×95#
  • 6×135
  • 4×165
  • 2×185
  • 2×215
  • 2×235
  • 2×245
  • 2x2x255

Was feeling good and it’s been 18 months or so since I tried a max, so I went bumped it up on the last two sets. Got ’em, but barely.

Back Squat

Three working sets of 4 @ 80%.

  • 4×185#
  • 4×225
  • 4×275
  • 3x4x305

Not used to this, but felt better than I expected.

 

Conditioning

4 Rounds

  • 10 OHS (95#)
  • 100 DU
  • 20 Russian KBS (70#)

I scaled back from the Rx 135#. Probably should have tried 115, but I’m fine with it. I incleaned the swings up from 53#. The dubs were by far the worst part. After hitting 60 unbroken in my second set of the first round I missed about 5 times to get the last 15-20. Each round I had way too many misses after 1 or 2 reps, which costs a lot of time. Overhead squats and swings were all unbroken. Finished in 11:52.

Will try to get in my final Tabata thruster day tomorrow, but we’ll see how I feel after going out tonight.

Hello 2017

Happy New Year!

I took a lot more rest days in 2016, even during the 3 months sabbatical from work. Each blue square on the calendar below means I worked out that day.

unleaded-2016-posting-calendar.png

Compare to the 2015 calendar and it’s quite a different story. Last year I went nearly 3 months straight without taking a complete rest day! I was doing active recovery once or twice a week though. In the final two months of 2016 I took a step back and I think it was good. It’s easy for my addictive traits to come out and put too much into my workouts, when it should be about staying healthy and having fun. Here’s to continuing that balance in 2017.

When I was making Kodiak Cakes for breakfast I got a text asking me to workout. I was planning to hit my thrusters and maybe some Ski intervals in the garage, so that sounded like a better plan. Headed to the gym at 2 and there ended up being a whole crew there. Warmed up with some bottom squat hold and 6 thrusters with 45#.

Thruster Attack Week 8 Workout 1

  • 4 Cycles
    • 3 rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 30s Rest

I stuck with 9 reps per round like I’ve been doing. Felt better than last week even though it was the same total number of rounds and reps, with less rest time. I swear by this program.

Partner Workout

25:00 AMRAP

  • 5 Broad Jump
  • 20 Bicycle Crunches or Hollow Rocks (alt each round)
  • 10 Russian KBS (70#)
  • 5 Push-up + Row + Row (40# DBs)

Do a round and then rest while your partner goes. I made it through 10 times and Jason had 3 or 4 reps left in his 10th. Was fun to throw together some things we don’t do very often. Good sweat to kick off 2017.

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

  • 10 Band Pulls (green)
  • 20-20 Banded Monster Walk Steps (small red)
  • 10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×105
  • 6×115
  • 6×125
  • 6×135
  • 6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

  • 5 Squat Clean + Push Jerk (95#)
  • 7 Pull-ups
  • 21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

  • 4 Evil Wheels
  • 14 Russian Twists (44# KB)

Kept moving from one to the other.

Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

Power Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×84
  • 5x1x90

Push Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×81
  • 5x1x86

Then I was ready to jump in with class…

Conditioning

E30S 5:00

  • 6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

  • 10 American KBS (53#)
  • 10 KB Deadlift (53#)
  • 10 Push-ups
  • 10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!

Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

Warm-up

  • Bottom Squat Hold
  • 3 Sets
    • 8 Pass throughs (15# bar)
    • 8 OHS (15# bar)
    • 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

Lifting

Snatch + OHS complex

  • 3×45#
  • 3×75
  • 2×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • Fail 195
  • 1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

Accessory

5 Sets

  • 7 Pendlay Rows
  • 7 Romanian Deadlifts

I used 135# for 3 sets, then 145, and finally 155.

Conditioning

8:00 AMRAP

  • 8 T2B
  • 8 Burpees
  • 16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.

Double After Double

I made up the 45 minute ROMWOD this morning after coffee time. Getting a bunch of shit done around the house before my first day back to work on Monday. Headed in for the 4:30 class.

Warm-up

  • 2×15 second Lizard (that’s what ROMWOD calls them) on each leg
  • 2x
    • 20s Air Squats
    • 10s Rest
    • 20s Bottom Squat Hold
    • 10s Rest
  • 20s Back Squats (45#)
  • 10s Rest
  • 20s Bottom Squat Hold (45#)
  • 10s Rest
  • 20s Back Squats (45#)
  • 10s Rest
  • 20s Jumping Back Squats (45#)
  • 10s Rest

Strength – Front Squats

Warm up to about 70% and then hit doubles with small increases for 20 minutes.

  • 4×135#
  • 4×205#
  • 2×235#
  • 2×245#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#

I put on the belt with 235 or 245. Last set was a grind on the 2nd rep.

Conditioning

10:00 AMRAP

  • 5 Ring Dips
  • 7 Toes to Bars
  • 21 Russian Kettlebell Swings (53#)

Everything unbroken. Finished 5 rounds plus ring dips, T2B, and 10 of the KBS. Grip!

Midline

  • 4:00 Plank

Class did a tabata, so Michelle and I held the entire time, plus the final 10 seconds of rest to get the full 4 minutes. I did mine on my hands. My low back started to heat up around the halfway point so I had to keep making slight adjustments to my hip and low back angles. Not ideal, but wasn’t quitting with Michelle breezing through it next to me.

Another 20 minute ROMWOD late.

4 Minutes

My back was pretty stiff again this morning, though I slept really well last night.

Accessory

6 Sets

  • 10 Reverse Hypers (210#)
  • 8/8 Side Bends (70#)

Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.

Conditioning

  • 4:00
    • Buy-in: 400m Run
    • AMRAP Wall Balls (20#, 10′)
  • 4:00 Rest
  • 4:00
    • Buy-in: 400m Run
    • AMRAP Burpee Box Overs (24″)
  • 4:00 Rest
  • 4:00
    • Buy-in: 400m Run
    • AMRAP American KBS (53#)

Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.

10 Rounds (Tabata)

  • 20s Push-ups
  • 10s Rest

Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.