Tag: Kettlebell Swing

A New Chapter

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • 2x 30s/30s Couch Stretch
  • PNF Rack Stretching

Strength

Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.

10:00 EMOM

  • Odds: 3 Front Squats w/ 2s pause (205#)
  • Evens: 3 Weighted Pull-ups (44# KB)

I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.

Accessory

2 Rounds NFT

  • 5 Deficit HSPU
  • 10 Ring Rows

Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.

Conditioning

2-4-6-8-10-8-6-4-2

  • Goblet Squats (53# KB)
  • Russian KBS (53# KB)
  • Burpees

Finished in 6:45, going unbroken on everything.

Shoulder Smolov Jr. Week 1

I was exhausted yesterday. 9 hours in the gym over the weekend will do that I guess. Went to CrossFit Intuition for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Arm Circles
  • Rapid Toe Touches
  • 20 Air Squats

Strength

Shoulder Press – Smolov Jr. Week 1 Day 4

  • 5×45#
  • 5×95#
  • 10x3x127.5#

Yep, actually used fractional plates. Wasn’t too hard. Going up 10# for week 2 should be interesting.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Box Jumps (30″)
  • Burpees
  • Russian KBS (53#)

I lost track in the middle and ended up doing round 6 twice. Whoops! Finished in 9:49.

Midline

3 Rounds

  • 30s Side Plank (L)
  • 15s Rest
  • 30s Side Plank (R)
  • 15s Rest
  • 30s Plank
  • 15s Rest

Finished up with Crossover Symmetry Recovery. Definitely time to start doing the Plyo and Iron Scap on some days. I’ve been able to get the 90/90 move up to a band matching the other movements, so not having any issues with my shoulder there anymore.

Team Practice

In to the 10am class. Last time at the gym for over a week since I’m heading to Barcelona tomorrow. 🙂

Back Squats

It was choose your own strength day, but is there really a choice? You fucking squat! Or at least I do.

2014-06-07-back-squat

  • 5×45#
  • 5×135#
  • 5×225#
  • 3×255#
  • 2×285#
  • 1×315#
  • 1×335#
  • 1×345#
  • 1×355# (PR)
  • 1×360# (PR)

That’s a 10# PR. I’ll take it.

Then we practiced some workouts that are part of an upcoming team competition where team scores count towards a gym score to determine top gym in the area. We’ve won the last 3. 🙂

12:00 AMRAP (Partners)

  • 240m Run
  • 21 American KBS (53# KB) while other partner hangs from bar
  • 12 Pull-ups while other partner holds the KB

I paired up with Luke. We finished 4 rounds plus a run and 11 KBS I think. I thought that hanging from the bar would be taxing for the pull-ups so we broke the KBS down to 12-9 for a quick drop from the bar each round. Could have gone unbroken because the grip didn’t really become an issue. Did pull-ups unbroken. Holding the KB was no big deal.

Tabata Thruster Ladder

  • 20s AMRAP Thrusters
  • 10s move to next bar and rest

The weights were 75#, 95#, 105#, 115#, 135#, 155#, 165#, and 185#. I went conservative and did just 3 reps at each station, but made it the whole way. I had to rest a second or two in the rack position between each rep at 185# but the rest were all one rep right into the next. Could push it a little more at the beginning weights.

Got home and did Crossover Symmetry Recovery.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

  • CS Activation (at home)
  • Shoulder Stretching
  • Arm Circles

Strength

Bench Press

  • 10×45#
  • 3×95#
  • 3×95# wide grip
  • 3×95# close grip
  • Speed Bench w/30-35s rest
    • 3x3x135# wide grip
    • 2x3x135#
    • 3x3x135# close grip
  • 8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

  • 20 C2B Pull-ups
  • 30 American KBS (53# KB)
  • 40 SDHP (53# KB)
  • 50 DB Push Presses (35# DBs)
  • 20 C2D Push-ups
  • 30 American KBS
  • 500m Run
  • 20 Burpees
  • 30 V-ups
  • 15 Ring Dips
  • 50 DU
  • 20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

  • Snatch Deadlifts
  • Muscle Snatches
  • Snatch Presses

5:00 EMOM

  • 135# Snatch w/ 3s pause in the hole
  • 2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

  • 2×145#
  • F-1×155#
  • 1×165#
  • 1×175#
  • 3x1x155#
  • 1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

Push Presses & Pull-ups Are Back

Feeling good. Still no shoulder aggravation from doing more things with it.

Warm-up

  • CS Activation (at home)
  • 5:00 Bottom Squat Hold
  • Push-ups
  • Arm Circles
  • Shoulder Stretching
  • 10×45# Shoulder Press

Strength

Push Presses

  • 5×95#
  • 5×135#
  • 5×145#
  • 2x5x145#
  • 5×160#

Timing was off and I’m not used to receiving the bar again for the next rep. Little shaky, but good to be doing them again.

OLY

E15S 7:00

  • 145# C&J

Didn’t want to push the weight and it was a good choice. Each rep was quick and felt solid.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Russian KBS (71#)
  • Box Overs (24″)
  • Burpees

Finished the round of 14 plus 16 swings and 1 box jump.

Walked a lap around the parking lot and then did a 5:00 squat hold. Tried pull-ups for the first time and got 3 sets of 5 strict with no issues. Did another 3:00 squat hold and then CS Recovery when I got home.

Eat Up

Got up and made a nice little breakfast this morning before the gym. Trying something new to try to kick this fat loss back into gear. I always used to eat before the gym but stopped for some reason. I have also been wondering if not eating enough has been affecting my fat loss goal. I’m enjoying the no high intensity work on weekends and it should help the squats do their magic. Rarely am I ever feeling beat up anymore. CS Activation before going to the gym.

Warm-up

  • 3:00 Bottom Squat Hold
  • Leg Swings
  • Shoulder Stretches

Strength

7×2 Back Squats @ 80-96%

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×255#
  • 2×280#
  • 2×285#
  • 2×290#
  • 2×300#
  • 2×305#
  • 2×310#
  • 2×320#

Wasn’t sure how it would go so I played it a little safe. Felt good and was a lot of heavy volume.

Conditioning

20:00 EMOM

  • 20 Russian KBS (71# KB)
  • 20 Box Jumps (24″)

I guess I could have been doing kettlebell swings all around since my arm doesn’t really even get up to shoulder height with the elbow bend. Was taking about 32 seconds for the swings and 37 seconds for the jumps each round.

Accessory

  • 5×10 Seated Shoulder DB Presses on the floor (15# DBs)

Really light, but I’m easing in.

Knocked out 5, 3, and 3 minute squat holds along with some other stretching before heading home.

Feeling Good!

It’s amazing what some rest and solid sleep does for the body. I feel great today. I had another appointment at the chiropractor yesterday and I think tomorrow will be my last visit. Using the TENS unit is working magic. I hit up the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Hurdles
  • PVC pass-thrus (not great on the shoulder yet in the back position)

Strength

Back Squat 5×1 @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 2×275#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • F @ 340#

Damn! The 335# felt good so I went for a PR matching lift and was strongly thinking about trying 345#. I pushed up past parallel and just couldn’t get through the sticking point.

Skill

14:00 EMOM

  • Odds: 2 MU
  • Evens: 30 DU

I missed the 2nd MU in round 2, but got through all the rest of them as doubles. Best muscle-up day I’ve ever had. It’s nice to have some rings up at SF!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (62#)
  • 20 AbMat Sit-ups

Decided not to do American swings because the MU were enough strain on the shoulder for one day. Never stopped and my rounds only got slower by a few seconds. Finished 7 full rounds plus 16 swings.

This workout was the best I’ve felt since coming back to CrossFit classes. I guess pushing through the Open workout yesterday lit a fire in me. I like it!

Was feeling so good, I decided to get in a rowing workout. Went over to Kevin’s while him and Alex were lifting.

3 Rounds

  • 500m Easy/Moderate
  • 1,500m Hard
  • 4:00 Rest

Template:

  • The easy/moderate pace target is 15-20sec/500m slower than your 2000m PR pace. (2:02-2:07)
  • The hard pace target is 5-10sec/500m slower than your 2000m PR pace. (1:52-1:57)
  • Focus on the consistency of your 1500m efforts.

At a total of 6,000 meters for the workout, it was tougher than expected. My round times were roughly 7:55-7:57-7:56, so I’d say that’s pretty consistent.

I Love Parter WODs!

Went to the 10am class. Was going to rest today, but now I can rest on Super Bowl Sunday or at least just do active recovery on the Air Dyne.

Warm-up

  • PVC Burgener Warm-up
  • 4 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
    • 20s Jumping Jacks
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest

Conditioning

3 Rounds
With a partner, one person working at a time, split up reps however you want.

  • 75 Wall Balls (10′, 20# MB)
  • 50 American KBS (71# KB)
  • 25 Burpee Box Jumps (24″)

We did our wall balls in sets of 15, KBS in sets of 10, and burpee box jumps in sets of 5 the entire way. Everything unbroken and finished in exactly 20:00. Those sets were perfect for not redlining and I had enough juice in the tank to push the throttle on my last 3 sets of burpee box jumps. I was dying after that last push, but other than that it wasn’t too bad during the workout.

60 Day Lifting Challenge – Week 4 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Work continues on the garage gym. I put a Phillips screwdriver bit through my thumb today and made a nice canyon. Won’t be hook gripping anytime soon, so it’s good this last week was max week. All that’s left to do is hang up the dry erase board and some poster type things and then clean the garage because the dust from cutting is everywhere.

A lot of stuff to get done in the programming today so I split it up into two sessions. First session started out in the garage by myself before 2 and was done just after 3.

Warm-up

  • 5:00 DU Practice
  • 45# Clean Positions

Muscle Clean

  • 3×105#
  • 2x3x115#
  • 2x3x125#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×150#
  • 1×160#
  • 3x1x170#

I made the first 170# with a save in the hole, but couldn’t pull out the last two. Shoulder area is pretty beat from building ladder storage last night. Hours of work overhead!

Clean

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 1×215#
  • 3x1x225#

Felt pretty good considering I couldn’t hook grip. The programming had clean & jerks, but since I screwed up yesterday and with beat shoulders I made an executive decision to just go with cleans today.

Gymnastics

10:00 EMOM

  • 5 C2B Pull-ups

Did them on the rack and it wasn’t too bad. Had to adjust my kip so that I wouldn’t hit the ground with my feet. Did all rounds unbroken though. Still need to figure out butterfly chest to bar pull-ups before the Open.

Back out in the garage at 6pm for part 2.

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Back Squat

  • 20×45#
  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

5 Rounds

  • 5 Reverse Hypers (green band on GHD)
  • 5 GHD Sit-ups

Had to improvise since I don’t have a Reverse Hyper machine (I might make a ghetto one to fit on the rack). They were kind of cool with the band. You could hold a bit at the top and squeeze more.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 10 HR Push-ups
  • 5/5 One-arm KBS (not alternating, 53# KB)
  • 90s Rest

The AD wrecked me to the point where I couldn’t breathe enough to knock out the push-ups. Had to take a breathing break at 5 or 6 reps and they were slow reps. My rounds were 1:54, 2:08, 1:55. I went all out on the first round of AD, which killed me. Quads were burning early in the 2nd and 3rd round. It was programmed to be 250m rows, but all I have is an AD. 1:00 is longer than 250m rows would take, but I could use the extra work. Found out from this that my conditioning isn’t the greatest, so might have to mess around with adding some more here and there over the second half of the program.

Week 4 is done! Added 15# to my total so far, with a lot of room for improvement in the C&J.

CrossFit Swell in Dorado, Puerto Rico

Had a couple of rest days since I came down to Puerto Rico for a work trip. Hit up CrossFit Swell in Dorado this morning for the 7:30am class. It’s just a place in someone’s back yard that has slowly grown into a cool little box. They started as two guys in this little space.

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Warm-up

  • 3:00 Jump Rope (5 burpees each time you miss)
  • 20 PVC Pass-thrus
  • 10/10 PVC Around the Worlds
  • 20 PVC OHS
  • 10 PVC Good Mornings w/ side to side twist

Luckily I’m pretty damn good at jump rope singles when I concentrate. Went the entire 3 minutes without a miss.

Back Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 205#
  • 3 @ 235#
  • 3 @ 275#
  • 3 @ 305#

We were supposed to go 60%-70%-80%-90% and I came pretty damn close by winging it. Squats felt really good!

WOD

15:00 AMRAP

  • 20 Goblet Squats
  • 15 KBS
  • 10/10 One-arm KB OHS
  • 5/5 Turkish Get-ups

I went with a 53# KB for everything since they didn’t have a ton and didn’t want to hog two of them. The OHS and Turkish Get-ups with 53# were rough! I went 3/3/2 in the second round of Turkish Get-up, so was 2 reps shy of completing a 2nd round. Did the 2 extra after the clock was done to even out the sides. 🙂 The humidity adds another element to the workout. I’m just soaked to the bone with sweat. Very friendly and welcoming community of people.

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