Time to move it up a notch September 24, 2007
Posted by hardly General Cardio, Kettlebell, Row, Strength Training, Uncategorized
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One of the things I like about my coach is that he always keeps things challenging.
For today, my new challenge was stepping up a notch on the kettlebell scale. Now, I’m doing 20 kg kettlebells for my high-volume work, and I’m sure that means that I’ll be at 24 kg for the heavy low-volume excercises. On the one hand, I’m very proud of the accomplishment. On the other, I could see my shoulder & arm muscles twitching in the mirror today after my shower, which is a little odd. The price of success, I guess!
Warmup:
- 3x through 21 Kettlebell swings @ 20 kg, and a 300 M row
Workout:
- 8 minutes to go through 4 stations (2 min ea) of
- Pull-ups
- Push-ups
- Squats
- Situps
- Total reps: 210
- 10 minutes of kettlebell snatchs @ 20 kg: 113
- 3x Max count of pushups, as follows:
- Starting w/your arms extended, lower your body so your nose is touching the ground. Hold this position for 3 full seconds, then push up until arms are extended, and then immediately return to the lowered position & repeat. Do this until you can’t raise your body up again.
- Rest for 1 minute
- Repeat 2 more times.
- 2x Front Squats, Walk around Gym, Front Swings w/2 16 kg kettlebells. Continuous motion, do not stop.
- 1K row: 4:20 (abysmally slow time, but I was beat by now!)
On that abysmally slow row, I think that was about the same time I started at, and which about killed me, back in January. I guess that’s progress, though I would have liked to have done better.
Health:
- Date: 09/24/2007
- Weight: 182
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Normal
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