I kept putting off today’s workout because honestly, I didn’t want to do anything structured. I sort of just wanted to play with the kettlebell.
(Not a euphemism, people.)
So, that’s what I ended up doing. I also incorporated things like my sandbags, and the ab-roller I got for Christmas. I did movements I haven’t tried in a while (kettlebell clean, squat, and press; kettlebell 1-legged deadlift), movements I’d never tried (sandbag step-ups onto my box jump platform, 1- and 2-handed inverted kettlebell presses), and stuff I’d done but with more weight (swinging the 53lb bell around my body was tough).
Good work, and good fun.
Time to bring out the rings.
Muscle-up progressions (from kneeling) x 30
Knocked this out in 4:56. It’s been about two years since I did this sort of thing, and apparently I did 50 back then in just a bit more than five minutes. That’s a bit depressing, though I’m not sure that 2011′s “kneeling to transition” actually covered the full, get-off-the-ground-rung-dip that today’s work involved. So who can say?
Took this one from Judd, as it seemed like a good way to put the new kettlebell to use.
Kettlebell swings x 100
Didn’t time it. Broke the sets down as such: 10-20-20-20-15-15. Rested about a minute between. Good stuff.
My new 35lb kettlebell arrived yesterday. I’ve had the 53 since December, but I can’t do snatches or cleans with it. After much delay, hemming, and hawing, I got the 35 as an anniversary gift. Woo!
So this morning after my warm-up, I set my timer to 15 minutes and then spent that time playing with the new bell. Swings, one-hand swings, cleans, clean and jerks, snatches, Turkish get-ups, goblet squats, shoulder press, push press, hot potatoes, the whole shebang. Good stuff, though my left arm is much, much weaker when it comes to KB work. I noticed it on the 53, but it was still there on the 35. But hey: I can start working on my KB cleans and snatches, now. I’ll get ‘em with the 53 soon enough.
After that, I went out and did an 800m run. Finished in 4:12, which is terrible. I hate running in the morning, which is why I should do it more.
Another day of doing things differently.
Watching some of the videos the US Olympic team put out about weightlifting, I got to thinking that I do strength work (frequently), and I do skill work (rarely), but I never combine the two. So I changed that up today: I set a time for ten minutes, put 95lbs on the bar, and did all kinds of clean variations: squat cleans, power cleans, hang cleans, hang power cleans, clean and jerks, you name it. I really focused on my form, throwing myself under the bard, bringing the bar straight up my body, etc. I think my form at the end was much, much stronger.
Now, I only went ten minutes for two reasons: one, I know when I don’t force myself to rest, I do a lotta reps, and that was definitely the case today. Two, I wanted to give myself time for this Crossfit Virtuosity joint:
Rest 1 minute
30 KB Snatches (5olb dumbbell)
Rest 1 minute
Rest 1 minute
50 KB Snatches (5olb dumbbell)
Finished that in 15:12, and it blasted me. I confess that I was a bit out of it at the end, so I may have only done 44 snatch reps the second time around. But I’m 75% sure I did ‘em all, and either way I’m glad I did this one.
Because I honestly spent a lot of time trying to talk myself out of doing it. But I did it anyway, and I haven’t done that in a little while.
Somewhat disappointing day. Started out with giving the snatch-grip deadlift a try Hadn’t done these before, so I just decided to work myself up to a max over 15 minutes.
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1
315 x 0
Not bad, I suppose. But then I did 10 minutes of double-under work, and it was terrible. The highest I got was three single-single-doubles in a row, and I only managed that once. I was barely able to do any double-unders, and that was depressing as hell.
The fact that this hotel has a bench press station and a couple kettlebells does endear it to me.
185 x 3
165 x 4
150 x 5
As much as I’d like to say that the reason I didn’t push these was because I couldn’t find a spotter, the truth is I doubt I’d have gotten more than one more rep on any given set. My bench, like my deadlift, has faded something fierce.
Kettlebell clean & jerk
25 x 5
25 x 5
25 x 5
25 x 5
I consider this to be skill work more than strength. I can move much heavier weights, but I need to work on the catch with the kettlebell. My shoulders and forearms got a bit beat up, but no persistent bruises, which has to mean that I was doing something right. I really need to get me a lighter kettlebell for home, and practice, practice, practice.