Cliff Notes:
- dynamic warm up (10 reps of: wrist circles, elbow circles, seal swings, over & backs, freestyle bounce, arm circles, trunk rotations, hip circles, bow & bends, knee circles, leg swings)
- 24kg C&P + pullup ladders: 3(1,2,3,4) = 30 reps (a 25% increase over last workout)
- 24kg 2-H swings: 7x10
- static stretches (30 seconds of: wall calf stretch, scissor hamstring stretch, lunge hip flexor stretch, butterfly groin stretch, pretzel glute stretch, standing toe touch, wall t-spine/lat stretch, doorway chest stretch, over-under shoulder stretch)
Post-Workout Observations:
After doing Sunday C&P + PU ladders & swings, Monday “variety” (TGUs & goblet squats), Tuesday C&P + PU ladders & swings, and Wednesday “variety” (TGUs & goblet squats), I decided to take yesterday off and hopefully hit another higher-volume day of C&P + PU ladders & swings fresh today. That was the idea, but I didn’t feel particularly fresh today - as soon as I picked up my kettlebell and also upon my first C&P my body just felt… off and the weight felt heavy. I don’t feel particularly great sitting here several hours after training either - I have kind of a dull “ache” in my shoulders in particular and lower back a bit as well.
I think this is a learning moment. Since I’m only going to be using kettlebells for a two-week stint here, I decided to do a modified Rite of Passage with a 24kg kettlebell. Basically, I planned to adopt the overall structure of 3 days/wk of Clean & Press + Pullup ladders and Swings separated by “variety” days and rest days. But I eschewed the idea of heavy, light, and moderate days, as I figured this was just a stop-gap program and I wasn’t planning to follow it to it’s completion of 5 ladders of 1,2,3,4,5 reps (rungs). So, I figured I’d just “up-cycle” over two weeks, then rest up and start PTTP-ing deadlifts and overhead presses when I get back home to my beloved barbell.
Let me tell you, I have learned why there are heavy, light, and moderate days on the Rite of Passage. I haven’t really done any volume training before, which the kettlebell really requires and much kettlebell programming is built on. Training in volume, particularly with ladders, is deceptive. While I’m pressing and doing pullups 1,2,3, or 4 at a time, I feel like I could keep doing it all day. But over the course of the week that volume really adds up - in my case, particularly in my shoulders. So, this is a good thing. When I do Simple & Sinister, or when I do the Rite of Passage to completion, which I will assuredly do someday, I will understand the logic behind Pavel’s programming much better and be much more willing to follow it to a “t.”
On another note, I’m finding that swings just don’t feel good for me right now. The way that I’ve been able to work around Anterior Pelvic Tilt, my hyperextended L-spine, and my hyperactive spinal erectors when deadlifting is to really focus on just crushing my abs throughout the movement. If I think “flat back,” I end up with a hyperextended L-spine. As of yet, however, I can’t seem to keep my abs crushed during swings the way I’ve learned to during deadlifts. Thus, my spinal erectors are really getting overactive in the movement. I also haven’t perfected my hip placement in the movement yet - I don’t know whether I should be getting my torso more horizontal to the ground at the back of the arc or if I should be squatting just a tiny bit. I’ll try to video and post for feedback ASAP.