Cycling Hill Climb


Did a 13 mile route from the house that took me immediately into a 400+ foot descent for a mile, then a relatively flat  section.  This was nice for warming up the legs.  After that I re-ascended the hill on a nice steady Cat 5 climb.  It’s a 400+ foot climb over two miles with no overwhelming steep portions (like the other options around here).  This one hit me more from a cardio standpoint than a lactic buildup standpoint.  This is the first steep climb I’ve attempted since I’ve been at almost zero carbs for the past 3 days.  I guess it’s possible to put out some effort on ketones… LOL.   Heart rate recovery was pretty quick, but legs still feel like they did something this evening.

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Practicing some Movements with the new 62lb KB


Got home to a new hole in the porch where the UPS man dropped the new 62# Kettlebell. (not really, but that’s what Penny had emailed me) 😀  I purchased an Ader because of a sale I saw on a Facebook page.  I have a 35# Ader and like the handle/feel.  The 62 is similar and the handle design/thickness works better than the one on my generic 50 pounder.

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Practiced a few movements to get a feeling for the heft.  It’s hard to believe that it’s only 12 pounds heavier than my next heaviest bell, but it makes a difference.

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I gave it a test run, by doing some two-handed swings.  That bell will definitely crush my strength-endurance quickly.  I’ve managed a couple of nice slow Snatch workouts with the 50#, but I don’t see that happening at all with the 62 pounder.  Cleans on the other hand are a different story.  This KB should work nicely for Clean and Push Press combinations with a nice negative on the Push Press.

Laying on the floor, I tried a few 62# arm bars and 1/4 TGU’s.  The arm bars felt good.  Lots of stabilizer muscles getting worked with this one.  The TGU’s were a different story.  Still don’t have the form on the left side to consistently move it to the post position.  Right side was doable.

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My final test was the Windmill.  Both left and right felt good, but had to keep the focus strong.  One per side was enough  for now.  Hard to believe that just over 18 months ago that my shoulders were so in need of work, that I could barely manage a windmill with a 10 pounder.

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The 50 pounder feels lite by comparison.  Psychologically, that might prove to be an advantage.  Might take one of these to work so I can cycle in some strength work at lunch time.

Slow Kettlebell Movements


Warmup: Air Squats, KB Halos; Hurdler Stretches;

Slow Movements:

Double KB Windmills, 35# bottom hand, 25# top hand x 4/side;
Double KB Windmills, 25# bottom hand, 35# top hand x 4/side;
Double KB Windmills, 35# bottom hand, 25# top hand x 4/side;

The windmills with the 35# in the bottom hand felt much harder than simply balancing a heavier bell overhead.  Hadn’t tried these before, so was surprise how much more it was felt in the obliques.

Double KB Presses, 35# left hand, 25# right hand x 5;
Double KB Presses, 35# right hand, 25# left hand x 5;
Double KB Presses, 35# left hand, 25# right hand x 5;
Double KB Presses, 35# right hand, 25# left hand x 5;

Double (simultaneous) presses were a bit different.  I felt a bit of a pinch below my neck like I get when I do barbell presses.  I don’t feel that when I do individual presses (per side).  Might be a technique issue to clean up.

When I get home, a new 62# kettlebell should be waiting on my doorstep (because I warned Penny about not picking it up.  It should be good for cleans and other heavier carries (deadlifts, front squat, etc).  Not sure I’ll be able to press it yet though.

354 1-Handed KB Swings Tues July 23th


I haven’t done 1-handed swings for time in the past week or so.  Started out with the intent of going 10 minutes with necessary breaks, but was able to go continuously without stopping!

Warmup: Air Squats, Halos, etc

Lunch Time Workout:

10 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
20# KB 1-Handed Swing x 354 reps (alternating 10 reps/side)

Total:   354 reps in 10 minutes.

Pretty damn jazzed!!  My previous rep max was 360 reps, but that was done in 15 minutes with rest intervals.

Was able to do entire 10 minute set without stopping the swing.  Great progress since the beginning of June.

Cooldown: Air Squats

Evening:
1K Row, 4:55

Saturday and Sunday Cycling


On Saturday did a short but hot ride on mildly rolling roads. 10 miles.  most of this route was new to me.

On Sunday morning, decided to tackle a big hill that intimidates me, but got in a 5 mile warmup before tacking it.  Some of this route was a repeat from last night, but hill and subsequent roads mostly new to me.  15 miles.  Did this ride near the end of an Intermittent Fast (empty stomach).

Friday 7/22 KB Skills


50# KB Arm Bar x 5/side x 2

50# KB 1/4 TGU x 3/side (Floor to Elbow)

50# KB Push Jerks x 10/side

50# KB Cleans x 10/side

KB Swings & Snatches Thu 7/20


Warmup

Lunges, hurdler stretches, squats, etc

Lunch Time Workout:

5 minutes total… as many sets/reps as possible;

35# KB 1-Handed Swing x 5 reps;
35#KB Snatch x 5/side;
4 sets +5 swings

Total:   85 reps in 5 minutes.

Rested a few minutes.

5 minutes total… as many sets/reps as possible;

35# KB 2-Handed Swing x 10 reps;
35#KB Snatch x 5/side;
4 sets +10 swings

Total:   90 reps in 5 minutes.

Total:   175 reps

Tinkered with the back swing of the two-handed swing until it stopped tormenting me.  Was feeling good after a couple of adjustments.  My snatches were actually smoother with my left hand than my right.  I was overshooting with my right hand and causing a bit of smacking on the back of my arm, but not too badly.  On the left hand, the bell floated into place.

100 Kettlebell Snatches


 

Warmup:
Goblet Squats, Front Squats;
KB Windmills

Lunch Time

5 minutes, AMRAP

KB Snatch
20# x 20/side;
35# x 15/side,
35# x 15/side. (minus 3 reps after time expired)

Total: 97 reps in 5 minutes, 100 total for the workout

 

30 Mile Bike Ride


Picked another day with a heat advisory to ride bikes.  Instead of hills, we biked from Newtown to Loveland and back on the Little Miami Trail.

Nice 30 mile ride and a fair of amount of water consumed.

Eighty 50# KB Snatches


50# KB 2-handed swings x 10, (easy swing)

50# KB Snatches x 10/side,
1:30 rest interval,
50# KB Snatches x 10/side,
1:30 rest interval,
50# KB Snatches x 10/side,
1:30 rest interval,
50# KB Snatches x 10/side,
1:30 rest interval.

Total: 80 50# KB Snatches

Did video review of each snatch set during the rest interval.

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