“Helen”
Three rounds for time of:
400m run
Kettlebell swings x 21
Pull-ups x 12

I did the pack scaling again, as in January, which meant using the 35lb bell. But I finished in 9:50, which is faster than my January time by about 50 seconds, and the fastest I’ve done this workout at any scaling by around 10 seconds.

I’ll take it.

Snatch
65 x 1
85 x 1
105 x 1 (power)
125 x 1 (power)
95 x 1
95 x 1
95 x 1

The only thing uglier than my 105lb rep was my 125lb rep. It was clear I needed to be working on skill, so I just stuck 95lb on the bar and got my form correct. That went well, at least.

1 mile run – 10:16

That’s a ridiculously slow time. Not much else to say.

Kettlebell see-saw military press
53/35 x 3
35/53 x 3
53/35 x 3
35/53 x 3

Double kettlebell bent-over row
53/35 x 8
35/53 x 8
53/35 x 8
35/53 x 8

The number before the slash was the load for my right hand, the number after the left. I alternated these sets, too. Not to rough, which is awesome considering it wasn’t too long ago when getting three shoulder presses with the 53lb bell was a struggle right-handed and damn near impossible left-handed.

10 rounds for time of:
15 kettlebell swings
5 grinders (pull-up + hanging leg raise)

Finished in 9:33, so glad I scaled. My lower back will not be thanking me.

Kettlebell “Elizabeth”
21-15-9 of:
Kettlebell cleans (53lb)
Ring dips

Finished in 5:32, and my ring dips were ugly, ugly, ugly. May need to bring those out for some skill work; looking back, doing those has been a rare occurrence, and I’ve got the rings in my closet. There’s really no excuse.

Kettlebell “Nancy”
Five rounds for time of:
400m run
15 kettlebell overhead squats (35lbs)

I’m doing my best to keep working in running, but it doesn’t seem to make me like it any more. I finished this in 15:15.

Back squat
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Ended up on a squat rack in the middle of the gym, so I had to line myself up and watch my stance without the benefit of a mirror. All in all, that’s a good thing to do.

355 x 3
320 x 4
285 x 5

That was 97% of my 3RM. This is feeling good, and Judd linked me to a great article on this movement that I’ll be reviewing before I do these again.

I love deadlift day.