A)
Back squat
3-2-1-1, 40X1; 3:00 rest
215(3), 235(2), 255, 265
B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides
60(6), 60(5), 60(5R/4L)
C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand
7 rounds + 4 push-ups with 35/hand
D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)
+10(8), +20(4), +20(4)
Showing posts with label kettlebelllunge. Show all posts
Showing posts with label kettlebelllunge. Show all posts
14 November 2016
16 August 2015
Sunday
A. Split jerk, build to a moderate single
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down
@ Active
A. 165 in nanos, no belt
B. 95, 100(1.F.1), 100(1.F.1), 100
C1. 26/hand across, kettlebell front rack
C2. 10 across
+
0:36
0:35
0:35
0:34
0:35
+
walk complete
Solid day!
Jerks felt crisp and easy, but 165 felt like a "moderate" stopping point. Basically, I couldn't guarantee that 175 would be as crisp as 165 was, so I called it.
Power snatches were really tough today. Again, the blocks were closer to upper thigh than mid. The two fails were just pulls where I lost a little focus.
Wasn't sure what kind of weighted walking lunges to do, so I chose front rack. Weight choice was appropriate for a moderate 20m; considered jumping to 35/hand but I think that would have edged toward tough.
I always forget how difficult ring rows can be. Set up rings about 18" off the ground, and walked my feet all the way out in front so I was just an inch above horizontal at the bottom position.
Burpee/row piece kicked my ass but I loved it. I really enjoy these types of sprint pieces. Couldn't get the row pace under 1:34/500m, but no knee pain at all.
Hamstring is still jacked up, spending a lot of extra time on stretching and mobility.
30 October 2014
Thursday
10:00 light scap activation
+
A1. Weighted strict pull-up on rings, 1-1-1-1, 21X0; :60 rest
A2. Split jerk, 4 x 1 all heavy; 2:00 rest
+
3 sets:
10m KB walking lunge steps + 1 shoulder-to-overhead @ each step, 35/hand
2:00 rest
+
For 10:00:
Evens: 5-7 kipping pull-ups
Odds: :15 AirDyne @ high effort
+
3 sets:
:25 row @ max effort
4:05 rest
+
A1. Weighted strict pull-up on rings, 1-1-1-1, 21X0; :60 rest
A2. Split jerk, 4 x 1 all heavy; 2:00 rest
+
3 sets:
10m KB walking lunge steps + 1 shoulder-to-overhead @ each step, 35/hand
2:00 rest
+
For 10:00:
Evens: 5-7 kipping pull-ups
Odds: :15 AirDyne @ high effort
+
3 sets:
:25 row @ max effort
4:05 rest
Complete
+
A1. 25, 30, 35, 37.5
A2. 175, 185, 195, 200Fx2, 200! (PR +5)
+
Complete
+
Complete
+
133m / 1:33.9/500m avg
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg
Solid day!
+37.5 on the ring pull-up was definitely a max. Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.
Very happy with the jerk PR! 195 was super crisp, so I knew I had 200 today. Pretty cool to be able to throw 200lbs over your head :)
Lunge/S2O wasn't too bad. Not as bad as I'd heard from others.
Butterfly pull-ups were about the best they've ever been. Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar. Super excited to see progress here; I don't think I've ever gotten 6 before!
Row sprints were terrible. I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster. Slightly worse than June (133/134/134).
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg
Solid day!
+37.5 on the ring pull-up was definitely a max. Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.
Very happy with the jerk PR! 195 was super crisp, so I knew I had 200 today. Pretty cool to be able to throw 200lbs over your head :)
Lunge/S2O wasn't too bad. Not as bad as I'd heard from others.
Butterfly pull-ups were about the best they've ever been. Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar. Super excited to see progress here; I don't think I've ever gotten 6 before!
Row sprints were terrible. I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster. Slightly worse than June (133/134/134).
12 October 2014
Sunday
5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A Hips-to-rings, accumulate 10 solid singles; rest as needed to ensure good height
B. Double KB overhead squat, 5:00 practice
+
5 rounds for time:
1 rope climbs
10m tough yoke walk
+
For time:
40 AirDyne calories
100' double KB walking lunges, 53/hand
+
400m sled drag, heavy grind
+
A Hips-to-rings, accumulate 10 solid singles; rest as needed to ensure good height
B. Double KB overhead squat, 5:00 practice
+
5 rounds for time:
1 rope climbs
10m tough yoke walk
+
For time:
40 AirDyne calories
100' double KB walking lunges, 53/hand
+
400m sled drag, heavy grind
complete
+
A. complete
B. complete
+
5:39 with 200 on the yoke
+
6:58
+
complete with 205 on the sled
Butterfly is coming along! Feels easier and easier. Had mostly solid hips-to-rings, but then on a few of them, when my hips and legs were going high, my chest and head were staying low. There's no way I'm gonna be able to turn over in that position...
Kettlebells were giving me all sorts of problems today. Had a really hard time cleaning the 53s. Got them overhead twice for the OHS practice; once they were up, the OHS were easy, did 3 then 5 reps.
Rope climbs all felt really good, but transitions were very slow. Not a huge fan of the yoke... feel like I should just go ahead and make an appointment to see Pete whenever it's programmed.
AirDyne done in 2:30. I assumed the lunges were front rack - missed the KB clean on the first attempt, but then did the first 50 feet unbroken. Took over a minute before cleaning them at the turn around, then STUPIDLY dropped them halfway back and had to clean them a 3rd time. The lunges weren't hard on my legs at all, I was just really uncomfortable holding the kettlebells.
205 might be the limit on the sled drag. Shit.
04 August 2014
Monday
@ Next Level:
A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 2
A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 2
C1. 1-arm DB row, 2 x 10-12 11X1; :30 rest between arms, :30 rest
C2. 1-arm waiter's carry, 2 x 25m/side tough; :30 rest between arms, :30 rest
+
3 rounds for time:
500m row
25m double kettlebell front rack walking lunge steps, 35/hand
A. 175, 185Fx1
B. 290(1) (video)
C1. 25(12), 35(12)
C2. 53, 60
+
15:58
Alright... ready to get back to my normal routine after 2 weeks of vacation. I've actually been eating fairly well and not drinking much at all (better than I ever have on vacation) but there has been quite a bit of sugar and not enough protein. Felt really good going into today's training, but everything felt difficult and it ended up being a disappointing day.
Elbows were really slow on the 175 clean, which got in my head a little for 185. Had a decent clean pull at 185, but didn't drop under it at all.
Back squats felt fine working up to 275 (singles), but loaded 290 and it felt like I jumped 50lbs. Got a little stuck on the way up on the first one, so didn't even try for the second - would not have gotten it. Also, depth looks questionable on the video...
Walking lunge steps kicked my ass. The lunges themselves were fine, but holding the kettlebells in the front rack was much more difficult than I remember. Dropped them at the 12.5m turn around and definitely took my time picking them up again. Rows were 2:16, 2:26, 2:29 - really thought about not finishing this one, but then made a deal with myself that I could go as slow as I wanted as long as I finished. Meh.
A. 175, 185Fx1
B. 290(1) (video)
C1. 25(12), 35(12)
C2. 53, 60
+
15:58
Alright... ready to get back to my normal routine after 2 weeks of vacation. I've actually been eating fairly well and not drinking much at all (better than I ever have on vacation) but there has been quite a bit of sugar and not enough protein. Felt really good going into today's training, but everything felt difficult and it ended up being a disappointing day.
Elbows were really slow on the 175 clean, which got in my head a little for 185. Had a decent clean pull at 185, but didn't drop under it at all.
Back squats felt fine working up to 275 (singles), but loaded 290 and it felt like I jumped 50lbs. Got a little stuck on the way up on the first one, so didn't even try for the second - would not have gotten it. Also, depth looks questionable on the video...
Walking lunge steps kicked my ass. The lunges themselves were fine, but holding the kettlebells in the front rack was much more difficult than I remember. Dropped them at the 12.5m turn around and definitely took my time picking them up again. Rows were 2:16, 2:26, 2:29 - really thought about not finishing this one, but then made a deal with myself that I could go as slow as I wanted as long as I finished. Meh.
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