The Kipping Manuever September 28, 2007
Posted by hardly 6 Minutes of..., Flexibility, Kettlebell, Run, Strength Training, Tabata, Uncategorized
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Today was the last class of our 6-week sequence. I’ve come to like these sessions because I can look back over my PBs and feel a real sense of accomplishment. Also, we tend to use this class as a free-for-all, and do some fun stuff.
For today, I requested that we work on our Kipping movement. This is a key movement to get into the swing of if you want to really do a lot of pullups. Based on the results I’ve seen other people achieve, once you figure it out, you get an automatic 2x to 3x improvement in your pull-up count. In my case, I can usually get to 12 straight pullups before I can’t pull myself up again, and the thought of getting 24 in has somehow captured my imagination.
Warmup:
- 30 American Swings @ 16 kg
- 60 Kettlebell Snatches @ 16 kg
Workout:
- 30 Front Squats @ 36 KG
- Tabata Sit Ups, 8 sets @ 20 seconds of work per: 18 (PB!!!)
- 1K Run: 4:00 (3 seconds slower than PB
) - Kipping movement: 3 sets @ 20 per + a few pull-ups
- Walking Lunges w/arms held straight above head: 2 laps
- 6 minutes of push-ups: 137 (PB!!!)
So, even though this was a mish-mash of stuff, I’m VERY proud of my Personal Bests today. In the case of the Tabatha Sit-ups, I got greedy and moved up from 16 to 18. Usually, you just try to go for one more, but I was feeling my oats this morning. And on the push-ups, I did 10 more than last time.
I wonder, though, how sore my abs & arms are going to be tomorrow…
Health:
- Date: 09/28/2007
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Normal
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