Monthly Archives: January 2015

Kettlebells and Run, then Pullups

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Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.

For time perform:

  • 50 x Kettlebell Swings @ 24kg
  • Run 1 mile / 1500 meters
  • 50 x Kettlebell Swings @ 24kg

Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:

  • Hammer Grip
  • Narrow Grip Pullup (Hands as close together as possible)
  • Narrow Grip Chinup (Hands as close together as possible)
  • Wide Grip Pullup (Outside shoulders)
  • Regular Pullup (Shoulder width grip)

Results:  I did the first round kettlebell swings unbroken.  The mile I did in 7:34, 4:22 per km.  Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run.  For the pullups performed 8-6-6-5-3.

Turkish Getups with Grace (scaled)

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Not for time (take as much time as needed) do 3 rounds of:

3 x Turkish Getups @ 18kg per side

Then for time do:

30 x Clean and Jerk @ 43kg (95lbs)

Result:  Turkish Getups were good at 18kg!  Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53.  HR max=172 / ave=157.

hr_graph_08012015

HR Graph

Weighted Dips and Pullups plus a Metcon

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EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.

Week in Review 01.01.2015 – 04.01.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday W
G		 Bench Press
Reverse Rows		 EMOM
Friday G L-Sit EMOM
Saturday M Double Unders n/a
Sunday W Front Squats Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday M
W
G		 Double Unders
Sumo Deadlift Highpull
Dynamic Pushups		 Task
Friday M Run Task
Saturday G
M
W		 Pullups
Kettlbell Swings
Power Press		 Time
Sunday M
W
G		 Russian Twist
Weighted Lunges
Dips		 Task

Front Squats with Lunges, Russian Twists and Dips

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Not for time do 5 sets of:

  • 5 x Front Squats @ 50kg

For time perform 21-18-15-12-9-6-3 of:

  • Weighted Lunges @ 20kg per hand
  • Russian Twist @ 10kg
  • Dips

Results:  Metcon:  16:04.  HR max = 173 / ave = 156.  Really good hard metcon part.  Front Squats were also really good, video showed elbows up, back straight.

hr_graph_04012015

HR Graph During Metcon