Kettlebell “Bottoms Up” Presses


I’ve been reading a book that my brother left for me last week, “Russian Kettlebell Challenge”, and it contains some variations on some basic KB exercises I’ve been doing over the past year.  After playing around with some side presses and bent presses throughout the week, I decided to give the “bottoms up” press a try (A shoulder press balancing the KB upside down).  Even using a lighter KB, holding it upside down by the handle is a tough one, so I stuck with sets of 5 because my left hand was having a much tougher time than my right.

25#KB “Bottoms Up” Press x 5/side x 5

1000m Row 4:50

Last night I attempted a couple of Muscle-Ups on the rings, but couldn’t get past the sticking point.  However, I was happy with how strong the pullups felt in the “false grip” position.  I haven’t been using that grip much.

1000m Row and Presses


Warmup:
1000 meter Row, 4:50;
20# Kettlebell Press x 5/arm;
25# KB Press x 5/arm;
65# Barbell Shoulder Press x 5

Workout:
85# BB Sh Press x 5;
95# BB Sh Press x 3;
50# KB Press x 3/arm;
125# BB Sh Press x 1;
145# BB Sh Press x 1;
155# BB Sh Press x 1; (Personal Record)
165# BB Push Press x 1;
175# BB Push Press (fail);
160# BB Push Press x 1 with a 5 second negative (lowering);

Row 1000 meter 4:06 (3rd best time)

I was pleased at the PR on the Shoulder Press (5# higher than PR set in Nov 09).  For the past year I’ve done almost zero barbell presses and just focused on strengthening my shoulder and rotor cuff muscles with 50# (or less) kettlebells.  Amazing what increased core and secondary support can do for a main lift.

However, I didn’t see an increase in my push press due to lack of any explosive exercises in my workout for the past year or so.  In fact, my Push press was about 30# shy of my PR.

The last 1000 meter row turned out nice, especially after lifting first.  It was my 3rd best time ever.  The two previous best were 3:50 and 4:05.  I started out the first 300 meters at a 1:45 pace which was unsustainable, then dropped to around 2:00 for the middle 400, before just hanging on with about a 2:15 for the last segment.  I was just happy to finish after starting off too fast.

Rowing and Squatting


1000 meter 5:05;

2 Rope pullups;

115# Back Squat x 5 x 2;
I seemed to have forgotten most of the squat technique I was taught, so I gotta go slow;

Chinups on the Squat rack using the 2″ Square tubing.  x 5

Rowing, Deadlifts, and KB OHS


250m Row, 1:29,
.
Barbell Deadlifts 255# x 4,
.
500m Row, 2:41,
.
Barbell Deadlifts 235# x 4,
.
1000m Row, 4:54,
.
Barbell Deadlifts 185# x 4,
.
KB Overhead Squat, 35# x 3/side

Met-Con: 1000m Row, Pullups, Thrusters


I fell off the wagon and have been quite the slug since last Thursday’s workout.  Not only that, I’ve indulged in a few Canadian brewskis and a pint of high fat ice cream, and consumed pizza during a business meeting, things that normally aren’t on my list.  To jolt my body back into reality, I pulled up a workout I’d done before to see if I’d made any progress since I last did it.

Warmup:

500m Row
10 Air Squats
5 Squat Thrusters 45# (Front Squats plus Push Presses)
10 Ring Rows

Workout:

A CrossFit met-con called “Jackie” for time.

1000m Row
30 Pullups (Green Band)
50 Thrusters #45

Time: 11:10 (1:14 faster than last time)

This workout looks simple on paper, but so totally kicked my ass.  I had to break the thrusters up into groups of 10 to get through them.  Even a couple of hours later still a tad shaky.  Serves me right for falling off the wagon and self-indulging for the past few days.