Tag: Kettlebell Swing

A Lot of Dubs

Really didn’t want to get up after being out late for drinks, but wanted to get in my workout with a bunch of stuff to take care of at work the rest of the day. Made it to 9am though.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC pass thrus
    • 10 Russian KBS (44#)
    • 10 Hollow Rocks
    • 10 Supermans

Strength

5 Sets

  • 12 DB Bench Press (40#)
  • 5 Strict HSPU

Could tell I haven’t done handstand push-ups in a few weeks.

Conditioning

  • Buy-in: 200 DU
  • 10 Rounds
    • 15 Air squats
    • 10 Push-ups
  • Cash-out: 200 DU

Started with 91 unbroken I think. Took me just under 2:30 for that first set of dubs. All air squat sets were controlled and unbroken, making sure to hit full range of motion. I 8 sets of quick 5-5 push-ups and then finished with 2 unbroken sets. Moved on to double unders before the 10 minute mark and finished at 12:37. I know I started with a set of 50 and finished with 4 sets of 20, with whatever else sprinkled in the middle. Shoulders were really burning at that point so sets of 20 was all I could handle. We were going to run 600m but adjusted with the rain.

Midline

  • 60 Side Bends (44#)

I did 10 per side and swapped sides without stopping until I was done. Little extra oblique work while a few people finished up the workout.

I’ll do some ROMWOD tonight.

Landmines

Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.

Warm-up

  • 2 Sets
    • StrongFit Tricep Openers (10#)
    • 20 Russian KBS (44#)
    • 8/8 Landmine Rows (45#)
    • 10/10 Donkey Kicks
  • Back Squat
    • 9×45#
    • 9×135#

Strength

E3M – 5 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.

Conditioning

15:00 AMRAP

  • 40 DU
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (225#)
  • 5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.

Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Goblet Squats (44#)
    • 15 Hollow Rocks
    • 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

  • 9 RDL (165#)
  • 30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

  • 8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

  • 200m Run
  • 15 American Kettlebell Swings (53#)
  • 10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

mint-choc-chip-combat.jpg

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

Grinding 20

Went in for the 4:30 class. Did 2 sets of my own warm-up first.

Warm-up

  • 2 Sets
    • Tricep Openers (10#)
    • 20 Shoulder Taps
  • Bar Hang/Stretching
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)
    • 20 Mountain Climbers
  • Romanian Deadlift
    • 8×45#
    • 8×135#

Unbroken push-ups each round.

Strength

E2M – 5 Sets

  • 8 RDL (165#)

Conditioning

20:00 AMRAP

  • 50 DU
  • 40 Russian KBS (70#)
  • 30 Ball Slams (25#)
  • 20 Burpees
  • 10 Goblet Squats (70#)

Grinder. I did 3 rounds plus the dubs and 4 kettlebell swings. I did the first round of dubs unbroken, then 3-47, and a lot of misses in the next 2 sets. Swings were 24-16 for 2 rounds and then 26-14. Ball slams were 18-12 for 2 rounds and then unbroken in round 3. Tried to keep a slow and steady pace on the burpees. Unbroken on the goblets each time. First round was done in about 5:20, so slowed considerably after that.

Easy Easter

Easy Sunday heading into some deload for me after the Open.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Close Grip Bench Press
    • 8×45#
    • 8×95#

Strength – Accessory

4 Sets

  • 8 Close Grip Bench Press (145#)
  • 4/4 Bulgarian Split Squats (44# KBs)

Conditioning

30:00 Aerobic EMOM (alt)

  • 40s Plank (on hands, lean forward on wrists for bonus)
  • 40s Row
  • 15 Ring Curls
  • Box step-overs (14″)
  • 40s Russian KBS (35#)

I started doing hand-to-hand swings because it was so easy with that weight.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Last 3 were a fight, but held on through each round.

Shoulder Stability – Bamboo/Earthquake Bar

  • 4 Sets – 10 Bench Press (26# KB on each side)
  • 4 Sets – Seated OH Hold (52#)

Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.

3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • 15 PVC Good Mornings
  • Zombie Kicks
  • Walking Lunges
  • 20 Jumping Jacks
  • 16 Mountain Climbers
  • 5 Burpees

Strength – Deadlift

  • 5×135#
  • 5×205
  • 5×255
  • 5×275
  • 5×305

Easy does it with the back.

Conditioning

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.

Accessory

6 Sets

  • 10 Russian Kettlebell Swings (70#)
  • 20 Shoulder Taps
  • 5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

  • 300m Row
  • 5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

Empty Sally

Woke up in the middle of the night and couldn’t close my hands! They were fine this morning though. Feel pretty good after 16.3. My low back was lit up last night but seems ok today.

Warm-up

  • Crossover Symmetry Activation
  • Bar Hang
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • 500m Row
  • 45# Bar warm-up

Weightlifting

Clean & Jerk

  • 3×95#
  • 3×135
  • 2×165
  • 2×195
  • 2×215
  • 2×235

No belt or lifting shoes. Pretty easy double.

Conditioning

“Bring Sally Up”

  • 45# Back Squats

Easy, but how did I almost finish with 135#?

21-15-9

  • Wall Balls (30#, 10′)
  • Russian Kettlebell Swings (70#)
  • Burpees

Kept every movement unbroken, but paced myself through the 21 burpees knowing there was a lot of work left. Finished in 6:47.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

  • Jumping Jacks
  • Shoulder Stretch
  • Jogging
  • 10 Burpees

Strength

Front Squats – 2s Pause

  • 3×45#
  • 3×115
  • 3×185
  • 3×225
  • 2x3x245
  • 3×255

Conditioning

15:00 AMRAP

  • 50 Double Unders
  • 40 Russian Kettlebell Swings (53#)
  • 30 Russian Twists (35# plate)
  • 20 Ball Slams (25#)
  • 10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

  • 5 Ring Swings

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

  • 5x20kg (muscle snatches, snatch presses, and ohs)
  • 2x3x40
  • 3×50
  • 3×60
  • 3×65
  • 3×70
  • 3×75
  • 1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

  • 9×5
  • 1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

  • 1x60kg
  • 1×70
  • 1×80
  • 1×90
  • 1×100
  • 1×110
  • 1×115
  • 1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

  • 400m Run

Strength

16:00 EMOM (alt)

  • 10 Goblet Squats (70# KB)
  • 10 Ring Push-ups

Conditioning

  • 200m Run
  • 10 Burpees
  • 10 Russian KBS (70#)
  • 200m Run
  • 8 Burpees
  • 8 Russian KBS
  • 200m Run
  • 6 Burpees
  • 6 Russian KBS
  • 200m Run
  • 4 Burpees
  • 4 Russian KBS
  • 200m Run
  • 2 Burpees
  • 2 Russian KBS
  • 200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

2016-judges-course-pistols.png
Could there be pistols in the open this year? I hope so!

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

  • Air Squat
  • Sit-ups
  • 30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

  • 2x5x20kg
  • 2x5x40
  • 3×50
  • 3×60
  • 3×70
  • 3×80
  • 3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

  • 50 Box Jumps (30″)
  • 50 Jumping Pull-ups / Ring Swings
  • 50 American KBS (70#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (95#)
  • 50 Wall Balls (30#, 10′)
  • 50 Burpees
  • 50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.