1-Handed KB High Pulls Thu 30th


Lunch Time Workout:

35# KB 1-Handed High Pull x 10 reps/side x 3 sets;

Total:   60 reps

I had a difficult time with my left side stabilizing the kettlebell at the top of the pull as I “leaned into it”.  In fact, at the end of the third set, my left hand was loosing the grip on the bell because my “pull placement” was so erratic.  The right side was pretty consistent and strong throughout though.

Advertisements

Alternating 1-Handed KB Swings Wed 29th


Changed things up a bit so I wouldn’t get bored with all the higher rep exercises I’ve been doing.  This brought the focus back into the workout.

Lunch Time Workout:

15 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
Alternating 20# KB 1-handed Swings x 20 reps  x 16 sets;
Total:   320 reps in 15 minutes.

It worked out that I was able to do about 20 reps in roughly 30 seconds then rest and setup for the next set in the following 30 seconds.  In the final minute, I doubled up and completed 40 continuous reps.  It all felt pretty easy for the first 200 reps, but then grew increasingly harder.  There was an additional level of concentration by switching hand to hand on every rep.  On some reps I would hesitate on the exchange because I haven’t been doing them like this before, making the transfer a bit rough.

1-Handed and 2-Hand Swings, Push Presses Tue 28th


Lunch Time Workout:

20# KB 1-Handed Swings x 25 reps/side x 2 sets;
Total:   100 reps in 3:04 minutes.

35# KB 2-Handed Swing x 50 reps;
Total:   50 reps in 1:26 minutes.

35# KB Push Press x 10 reps/side x 1;
Total:   20 reps in 1:16 minutes.

Total Lunch Time Reps: 170

1-Handed KB Snatches and Swings Mon 27th


Lunch Time Workout:

5 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
20# KB Snatch x 5 reps/side x 8 sets;
Total:   80 reps in 5 minutes.

5 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
35# KB 1-Handed Swing x 10 reps/side x 5 set;
Total:   50 reps in 5 minutes.

20# KB Windmill x 3/side

2K Row and 100m Rowing Sprints


10 minute rowing warmup: 2026m Rowing;

Sprints:
100m, 17.6 seconds, 1:28/500 pace,
100m, 17.3 seconds, 1:26/500 pace,
100m, 16.8 seconds, 1:24/500 pace,
100m, 16.5 seconds, 1:22/500 pace,  PR

Did the rowing before breakfast to see if it would help jack my metabolism.  Saw my fastest instantaneous time of 1:18/500, and a PR with a 1:22/500 pace for the 100 meters on my final sprint.

1-Handed KB Swings Sat 25th


Workout:

15 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
25# KB 1-Handed Swing x 20 reps/side x 10 sets;
Total:   200 reps in 15 minutes.

The extra 5# on the Kettlebell was a noticeable difference for volume of reps.  At the end of the 40 rep/set, the last 5 took increasing effort, most of all on the last few sets.

1-Handed KB Swings Thu 23th


With the lingering effects of the severe back pain yesterday, I approached  attempted swings with a bit of trepidation.  However, I did quite a bit of floor exercises last night to loosen things up and it seemed to help (the “situp of the getup”).  I didn’t want to get tired and try to muscle things around, so I chose to do 1-handed swings with a 20#KB, going just for higher reps and more constant movement.  I felt like a got a great workout by the time I was done, and form stayed tight with no back pain even at the end.

Lunch Time Workout:

15 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
20# KB 1-Handed Swing
x 20 reps/side x 1 set;
x 20 reps/side x 1 set;
x 20 reps/side x 1 set;
x 20 reps/side x 3 set;
x 20 reps/side x 2 set;
x 20 reps/side x 1 set;

Total:   360 reps in 15 minutes.  A respectable cardio workout with no back pain.

I realize I was doing lighter weight, but still there is something about 1-handed swings that I really like.  The rhythm and movement pattern are more comfortable to me.

Lower Back Pain and limited lunch time exercises


Today I woke up with tightness in my lower back, so I tried to do a couple of squats and stretch things out.  I thought the heated seats would help to loosen things up on the way to work, but when I got out the car I had a tough time straightening up.  So, by lunch I had given up on doing the “15 minute Swings” I’d been doing every other day.

Lunch Time:

Tried a couple of swings but immediately called quits due to my back.

Attempted a few KB Windmills and they felt good, so did a few minutes of those with a 20#KB.

20#KB Side Presses x 5 per side x 5 sets.

Since the side presses use a similar position to the windmill, I had no problems doing them with my low back pain.  Just focused on slow movement and good contraction.

2-Handed KB Swings Mon 20th


Lunch Time Workout:

15 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
35# KB 2-Handed Swing x 20 reps x 14 sets;

Total:   280 reps in 15 minutes.  A 20 rep increase over last Friday.

I did these before I ate, but they still hurt.  I was hoping that I would learn to like 2-handed swings better, but it ‘ain’t’ happening.  I still like 1-handed swings and snatches better.  There’s something miserable about these that I can’t put my finger on.

100m Rowing Sprints


250m Rowing x 2

Sprints:
100m, 18 seconds, 1:30/500 pace, 43 strokes/minute;
100m, 17 seconds, 1:26/500 pace, 42 strokes/minute;
100m, 16 seconds, 1:23/500 pace, 47 strokes/minute;

Achieved PR with 16 second row.  The first sprint tied my previous PR.  Also, achieved my best instantaneous row pace with a 1:19/500m fastest average with a 1:23/500m pace.

 

« Older entries