Tag: Kettlebell Swing

Labor Day

Feeling a little tight this morning but nothing is overly or noticeably sore. Hit up the Labor Day 10am at CFi. “Do Work” on Labor Day, right?

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • Box Jump Drills

30:00 Partner AMRAP of “Jack”

  • 10 Push Press (95#)
  • 10 American KBS (53#)
  • 10 Box Jumps (24″)

Decided to scale back from the Rx 115# done in “Jack” so that I wouldn’t have to break up the push presses. Partnered with Alex. He started and got through 12 rounds. I got 11+10 and was able to keep everything unbroken, actually getting faster and busting through the push presses in the later rounds. Watched the clock on a couple of my rounds and they were right around 1:00. That was a fun workout and we had a good turnout.

Labor Day 2014

Started to do some front squats after, but just wasn’t feeling it.

Front Squats

  • 5×45#
  • 5×135#
  • 5×185#
  • 5×225#

My shoulders need a rest day tomorrow.

Shoulder Pump

My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.

Warm-up

  • Bar Hangs
  • 3 Rounds of “Cindy”
    • 5 Pull-ups (strict)
    • 10 Push-ups
    • 15 Air Squats
  • Deadlifts
    • 4×155#
    • 4×245#
    • 4×315#

XWOD

7 Rounds

  • 4 Deadlifts (345#)
  • 1 Broad Jump

Bumped up the weight 10# from last week which was 8×3. No issues with the back.

Strength/Skill

8:00 EMOM

  • 6 Thrusters (135#)

The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.

Conditioning

“Helen”
3 Rounds

  • 400m Run
  • 21 American KBS (53#)
  • 12 Pull-ups

First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.

Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.

5 Rounds

  • 1:20
    • 15 C2D Push-ups
    • Air Dyne
  • 1:00 Rest

Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.

Walked a half mile to cool down.

Dripping

I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.

Warm-up

5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.

Strength

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3x3x285#
  • 3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.

Conditioning

IMG_4884Ski Erg

  • Easy 600m, including a few surges at the tempo to be used for the 400s
  • 2:00 Rest
  • 5x400m w/ 30s rest between
  • 5:00 Rest
  • 4x400m w/ 30s rest between
  • 5:00 Rest
  • 3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

  • 1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
  • 1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
  • 1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.

Warm-up

  • Shoulder Pass-thrus
  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Push-ups
  • 5×45# Shoulder Press
  • Plyo Push-up (12″)
  • 5×95# Shoulder Press
  • Plyo Push-up (14″)
  • 5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦

XWOD

  • 5-5-5-5-5-5-5 Shoulder Press (137.5#)
  • 2-1-2-1-2-1-2 Explosive Push-ups
    • 2s: Clapping Push-ups
    • 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.

Accessory

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.

Conditioning

7:00 AMRAP

  • 10 Air Squats
  • 20 American KBS (53#)
  • 30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.

Midline

3 Rounds NFT

  • 20 Russian Twists (53#)
  • 20 Sit-ups

Controlled Falling

Got moving pretty late this morning, but still made it to 9am, even though it was a few minutes late. I’ve never been late to a class. Legs are pretty tight today, either from the thrusters on Sunday or back squats yesterday.

Shoulder Press

  • 5×45#
  • 5×95#
  • 5×115#
  • 3×125#
  • 7x5x135#

Phew! Somehow made it through all the sets again.

Conditioning

5:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 10 American KBS (53#)

All unbroken for 5 rounds plus the 10 wall balls. Got to the kettlebell, but didn’t get it locked out in time for a rep.

Rested 2:00, then…

5:00 AMRAP

  • 5 Curtis P (95#)
  • 5 Burpees

Ugh, damn barbell. Finished 3 rounds and with only about 8 seconds left I didn’t pick up the bar.

At 6:30 I attended a running technique class. Dan recorded us, talked about running form, had us do a bunch of drills, and then recorded us again. My main problem was running too much on my toes, which is what I’ve always thought running on my midfoot. Apparently not. But at least I don’t heel strike like the majority of people. Felt weird to try landing more back on my foot. I’ll have to continue to think about it as well as concentrating on the lean, which I’ve already been trying to work on.

Started feeling my hamstrings a lot more in the afternoon and at night. I’m surprised I could run at all with my quads tight from thrusters and squats and now my hamstrings from the deadlifts.

DSC_0472

Gimpy Calf

Yesterday I played 18 holes of golf (rode in a cart) in the morning and did DDP YRG Diamond Cutter at night. Body felt pretty beat up all day. My low back felt pretty tight last night when I’d wake up and roll over in bed. In for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Squat Hold
  • Rapid Toe Touches
  • Zombie Kicks
  • Inch Worms w/ Cobra
  • 5 Deadlifts (155#)
  • 3 Deadlifts (245#)
  • 3 Deadlifts (315#)
  • Couple of jump course runs

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (335#)
  • 2-1-2-1-2-1 PVC Jump Course

We had about 6 different PVC heights setup. I tried to get through them all each time, but would often miss the last one once during the double rounds because my spacing was off. I tweaked my left calf on the last jump in the 6th round of the course so didn’t jump again after that. Same area where it was really tight last week. Hopefully nothing serious.

Conditioning

10:00 AMRAP

  • 5 Push-ups
  • 15 Wall Balls (20#, 10′)
  • 20 American KBS (53#)

Kept everything unbroken with an extra breath or two between movements. Finished 5 rounds plus 5 push-ups, 15 wall balls, and 3 swings.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

Strength

Since we switched it up with deadlifts today I needed to get in my shoulder press since I’d already taken 2 days off from last doing them on Saturday. Stayed after class for week 2 day 2 of my 2nd Smolov Jr. cycle.

  • 5×45#
  • 5×95#
  • 5×115#
  • 7x5x127.5#

Little rough after the shoulder work in the WOD. Made it through though.

Kevin had me do a bunch of mobility and SMR work on that left calf. Ouch!

Went out in the garage for an afternoon session around 3. Started with an easy 1,000 meters on the Ski Erg in 5:19 and then rested about 4 minutes.

E2M 30:00

  • 250m Ski Erg

The original plan was to go as long as I could without the time getting over 1:00. I quickly realized that could take all night so I settled on 12 rounds. Got there and said I need the push so did 15. I’d say if your speed starts to drop a couple of seconds, stop anywhere after 10 of these. My splits were 58.6, 58.2, 58.1, 58.1, 58.2, 58.6, 58.2, 58.4, 58.4, 58.4, 58.2, 58.2, 58.1, 58.2, and 56.6. So I had two at 58.6 and all of the rest were 58.1-58.4, with the exception of the 15th, where I pushed through to the end. My shorts and socks were soaked all the way through. Gets hot and humid in the closed garage.

I did a real slow 5:00 on the Air Dyne to cool down since it had started raining outside. Finished up with Crossover Symmetry Plyometrics.

Narrow Grip

My left calf is still sore, I have some tightness in my low back and neck, and traps are definitely sore. Went out to the garage around 9:30.

30:00 Air Dyne (AD2) @ Z1

Went 11.52 km, keeping RPM between 45 and 50. After doing a little reading on zone 1 training, I’d been going a little hard previously.

Headed to workout with Kevin at 3:30. Started with Crossover Symmetry Activation and then we did a little yoga to loosen up.

OHS

  • 5×45#
  • 3×75#
  • 3×95#
  • 3x60kg
  • 1x70kg
  • 1x80kg
  • 1x85kg
  • 1x90kg
  • 1x95kg
  • Fx100kg (PR attempt)
  • 5x2x60kg (narrow with pinkies on mark)

I don’t think I’ve done a heavy OHS in 2014. Could tell working up too. Made 95kg, which I’ll call 210# with the collars on. Just five pounds below my old PR, so I’ll take it for the day. I didn’t try the PR again because I could tell my low back wasn’t having it. Still tight. We dropped down and I figured I’d try them with a narrower grip. Not too bad!

Gymnastics

EMOM 10:00

  • 6 C2B Pull-ups

Up from 5 last week. Kept losing the kip after the 4th rep again, but tried a few things that helped it here and there. Still needs work.

Conditioning

6 Rounds

  • 10 Weighted Pistols (26# KB)
  • 20 American KBS (53#)

Pistols were tough. Mostly broke them up into 6-4. I should have stuck to the 18# since today was the first time I’ve ever tried a weighted pistol. Did all of the KBS unbroken and finished in 10:30. After picking myself up off the ground I walked about 200m. Got home and put in a little more work.

30-20-10

  • Push-up
  • GHD Sit-up

Took me 4:41. Push-ups help up surprisingly well. The GHDs got horrible though.

Did Crossover Symmetry Iron Scap to call it a weekend.

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

Survive

2014-07-19-weight-chartWhen I woke up yesterday I was glad it was a rest day from training. Walked 18 holes of golf. Shoulders are feeling a little sore in the front. Hit a class at Survival Fitness for the first time in over 3 weeks. Saturday at 10am is always good for a partner WOD. My weight continues to drop (check the chart) with clean eating and cooking all of my meals. I’m feeling great too! Today will be a cheat/refeed day though because I’m going to the Survival Fitness Luau to drink some beer and eat all kinds of food. Should be a fun day, but that means DO WORK first!

Warm-up

  • 10->1 Russian KBS (53#)
  • 1->10 Burpees

Strength

1RM Thruster

  • 2×95#
  • 1×135#
  • 1×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×240# (PR)

I could have sworn I did 235# before but it was 225#, which I found out when I got home and looked at my logs. 15# PR! Pretty soon my thruster will be the same as my C&J, which is pathetic.

Conditioning

14:00 Partner AMRAP

  • 3-6-9… Thrusters (95#)
  • 3-6-9… C2B Pull-ups

* One partner does both movements and then rests while the other person goes.

I paired up with Joe, who did every round of C2B unbroken! Fucker didn’t barely give me any rest. I started us off and got through 18 thrusters and 14 of the 18 C2B pull-ups. Rounds of 3-6-9 thrusters were unbroken, then 7-5, 6-5-4, and 7-6-5. Pretty much kept C2B in sets of 3 with the exception of the round of 6 and did 5 to start my last round. Need to figure out why I lose my kip on C2B but not on other pull-ups.

Sat around at home and then at noon it was back out in the garage.

  • 10×45# Back Squats
  • 5×45# Shoulder Presses
  • 5×135# Back Squats
  • 5×95# Shoulder Presses
  • 3×205# Back Squats
  • 3×115# Shoulder Presses
  • 10:00 EMOM
    • Odds: 5×255# Back Squats
    • Evens: 5×130# Shoulder Presses

IMG_4771

I’d already have squats and presses planned, but was second guessing it after the SF class workout with the thrusters. Decided to dial back the squats a bit from the 275# I had planned and go for it. Sucked, but made it through all of the reps.

Loaded up the sled (25#) with 75# of bumpers and took off around the neighborhood. Went 1.04 miles in 22:22. I fucking hate the pavement on these streets. Makes it feel twice as heavy as it is.

Jump! Jump!

Ugh!! My shoulder got a little sticky yesterday. Felt it reaching for the garage door button in the Jeep and it definitely sticks when I go through the 90/90 movement. Must be those damn dumbbell snatches! Hopefully it doesn’t get worse or persist.

Feeling those GHDs for sure today. Went in early to get my presses done before the 9am class. Started with Crossover Symmetry Activation.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 10x3x145#

BOOM! Finished off the 3 week Smolov Jr. cycle. I’m so glad I decided to bump up the weights a little more for week 3. I don’t think I’ve ever done more than 145# for a triple, so this was huge. I was planning to take 3+ minutes of rest between sets but did about 1:45-2:00 for 8 and then not much more for the final 2. Thankfully I didn’t have any issues with the shoulder.

Did a little jump rope to warm up the legs since everyone else was already warming up on the rowers and I was late to the party.

Warmed up deadlifts with 4×155#, 2×245#, 2×315#, and 2×365#.

XWOD

  • 2-2-2-2-2-2 Deadlifts (385#)
  • 2-1-2-1-2-1 PVC Jump Course
    • Heights were 12-14-18-24-30-42″

IMG_4733

I guess it’s roughly another inch for each to clear the PVC or dowel. A few times I got off my timing or spacing and bailed before jumping the last one. Those were fun!

Conditioning

  • 10-8-6-4-2 Russian KBS (62# KB)
  • 10-8-6-4-2 Burpees
  • Run 2 laps (~250m)

We did everything outside. Perfect day for it. Finished in 8:22.

My arms haven’t felt this dead in a long long time. Glad to be getting a massage this afternoon and a golf day tomorrow.

Fresh For Press

Really needed the day out of the gym yesterday. Walked 18 holes of golf and shot my best round of the year. 🙂

In to the 9am at CFi. Did CS Activation and then worked with Kevin trying to get him doing a kipping muscle-up. I probably did 5 MU or so to demonstrate.

Warm-up

  • 10x Squat to Stand Hold
  • 8 Snow Angels
  • 10x CS ATYT
  • 4x15s Hollow Hold
  • Shoulder Presses
    • 5×45#
    • 5×95#
    • 3×115#

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Presses (137.5#)
  • 2-1-2-1-2-1-2-1 Push-ups
    • 2s: Clapping
    • 1s: Plyo on to three 45s + 35 stack of bumpers

Nailed all 8 sets! One more day and the Smolov Jr. cycle will be complete. My shoulders felt fresh after the day off.

Skill

DU Practice

I did a set of 50 and a set of 102.

Conditioning

3 Rounds

  • 50 DU
  • 21 Russian KBS (62#)
  • 9 Pull-ups

First round of DU was unbroken but I screwed up once in the other two sets. Kettlebell swings and pull-ups (kipping) were all unbroken. Finished in 4:55. Did Crossover Symmetry Recovery when I got home.

In the evening…

Warmed up with some band pulls, 45# snatch position work, and 45# snatch presses. Did a couple of muscle snatches with 40kg and some snatch presses too. Then I started doing snatches. I have no idea how many reps I did at each weight though. Some I did one single and others I did a couple singles. Everything was a power snatch. Around 65-70kg I missed a bunch and then they got easier when I added weight after getting frustrated. Pretty sure the weights I got were 50-55-60-65-70-75-78-80-82-80. One attempt at 84, but was a miss and didn’t feel very good, so I dropped to end on a make.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 5×215#
  • 5×245#
  • 5+ x275# (got 11)

I was thinking about starting a Smolov Jr. cycle, but I’m going on vacation in less than 3 weeks so wouldn’t be able to finish. I’ll just take some squat sessions from 5/3/1 on extra squat days for the next couple of weeks, which is where this came from. The max set is a fun mental test.