Today is rest day. Lots and lots of oh-so-fun foam rolling in my near future. Maybe some hand balancing for some variety
Short? Check. Intense? Double check. Painful? DUH!
10 min warmup:
GS Snatch practice, cleans, push jerks, figure 8's, high pulls, juggling
Kettlebell swings for as many reps as possible in 10 minutes:
Completed 300 in 9:56 @16kg. I left myself a little room for improvement, since I'm back in the straight buildup phase again.
Swings were one-handed, switching hands every 10 reps.
I decided to change things up today and pull out my pair of 24kg kettlebells.
Warm-up: 2 rounds
10 Two-hand swings
10 One-hand swings l,r
5 Cleans l,r
5 Snatches l,r
5x3 Full Body Attack (something I picked up from Mahler. Essentially a squat thrust to clean to push press)
3x10 Hindu Pushups (hands on kb handles for more ROM)
3x10 Renegade Rows (alternating)
3x3 Overhead Press
3x5 Pull-ups (w/ softball grips)
S'been a while since I've done any work with the double 24's, but that gives me something to work on!
Bodyweight Strength, a la Convict Conditioning:
2x5 Uneven Pullups
2x6 Full Bridges
2x10 Hanging Bent Leg Raises
2x5 l,r Pistols
2x5 l,r Uneven
One-hand hang for time x2 l,r: 19.03 seconds l, 20.87 seconds r; 11.15s l, 11.14 r
FINALLY!! INTERNET! Thank Buddha for Starbucks...
So, I moved on Sunday and took Monday off to recuperate.
Yesterday, I lifted and I'll have to report today's workout tomorrow. I'll be experimenting with a full-body flow workout and then doing my high-volume KB swings.
But I digress.
Yesterday, I got back to my heavy lifting. My main focus for training at the moment is developing raw strength, conditioning, and mobility. My two main sources for information and inspiration are from two lifting legends: Brooks Kubik and Bud Jeffries.
Squat Warmup - 45, 135*
Squat - 215, 215, 215*
Press - 100, 100, 100*
Pull-ups - 5x3 @ +35*
My muscular endurance has improved on my pull-ups, but my strength has suffered. This will be remedied when I start doing more progressions toward the one-arm pullup.
In other news, I'm eating fully Primal again and drinking my milk. Let the gains begin.
*All in lbs.
Falling behind in my posting again. Wednesday was easy day. I worked on developing a full-body flow workout (practiced movements...turned into a workout in itself!). Then I did 100 kb swings @ 24kg in 4:13.
Thursday was recovery day. Lots of foam rolling, stretching, and some time in the sauna and steam room.
Sumo Deadlift neural reset for warm-up- 135, 135
Deadlift - 165, 175, 175 (Fat Gripz); 295, 295, 225 (No FG)
Bench Press - 135, 135, 155, 155, 155 (FG)
Bent BB Row - 135, 135, 135 (FG)
Alternating L-sits and HLL's - 3x5 (slow, controlled)
24 kg Kettlebell Jerk - 25 left, 25 right
I'm working on building volume for my jerks and snatches. Right now, in my current weight class, I would be using a 20kg, but I don't currently have access to one so I'll be cycling back and forth between 16 and 24 kg.
I don't know what it was about today, but I had LASER FREAKIN' FOCUS during my workout. I haven't trained at that intensity or with such single-minded purpose literally in YEARS. I mentioned it to one of my coworkers and now he's started to call me the Barbell Buddha. Perfect concentration, single-minded focus, and otherwise completely empty and (relatively) serene mind in the midst of an epic struggle against heavy iron...I love it!
Squat - 45, 135, 225, 225, 225
Press - 45, 65, 105, 105, 105
Weighted Pull-up - 4, 4, 4 @ +35#
HLL - 3x10
Pull-up + HLL - 3x5
Kettlebell Snatch - 25 l,r
I'm starting to feel my old strength coming back. My squats continue to go up, my press is actually improving for once, and my pull strength is also coming back. I am starting to do kettlebell finishers that act as practice for the lifts that I will eventually be competing in - the snatch and the jerk. I need much more volume than I currently have, but at the moment I'm just doing a straight build-up phase.
Today: Swing volume buildup. I started the phase last week with 300 swings in just under 10 minutes.
Today I did 200 consecutive swings in 5:47 (PR), then 100, 50, 50, 50. 450 total swings.
I planned on doing the full 500 and timing it to keep shaving down rest times until I can do it consecutively, but I got distracted by an important phone call and didn't stop the stopwatch. Plus I developed a pretty righteous blister on my ring finger and another one on my pinky. Time to get some athletic tape!
(I think it's also time to shave down the calluses!)