Kettlebell+ log

[Rick213]

7/17/20
S&S
19:20 swings. 32kg 1-4 40kg 5-8, 32kg 9-10
TGU:32kg for all. Again failed with 3rd rep, left. Bell gets too far outin front on post with right hand.
36:00 total.

 

[Rick213]

7/18/20
Run
2.55 miles, 31:12 total.
Hack squats 2x5 w/24
Planche push-up 2x5
L sit pullups (pauses at top and bottom) 2x5
Ab rollout 2x5

 

[Rick213]

7/19/20
S&S
Swings: 1-4 w/32. 5-8 w/40
TGU all with 32.
Really packing shoulder down with 40kg swings.
Took time, 40:00
2x5: l sit pullups with pauses, hack squats w/24, standing ab rollout.
3x3: pseudo planche push-up

 

[Rick213]

7/20/20
2x5: L sit pullups with pauses
2x10: bodyweight hack squats
3x3: ab rollout a, pseudo planche push-up

 

[Rick213]

7/21/20
S&S
Swing: 32/40
TGU: 32
Swing: 32
TGU: 40
Swing: 40
TGU: 40 (lost on left on descending when rolling onto back. Close. Nailed it on right.)
Swing: 40
TGU: 32/32
Performed out of order. Assessing if it is lungs or guns problem, turns out it is lungs. Failing on TGU w/40 due to aerobic endurance. Completed 2 perfect reps on right, 1 perfect rep on left. 1 "failure" on left at very end.

Learning the importance of tension in my torso when swinging. Impossible to effectively swing the 40 without rigidity in torso.

 

[Rick213]

7/22/20
Run
2.28, 29:09
Planche push-up practice: 5x1 (almost had last one)
Hack squats: 2x10, slowly

 

[Rick213]

7/23/20
S&Sish
Swings: 32
TGU: 40
Swings: 40
TGU: 40
Swings: 40
TGU: 40
Swings: 40/32
TGU: 32/32
Last 4 sets of TGU I did continuous for side. So 7th and 9th set were done in a chain on left, 8th and 10th for right. More tut work for shoulders.
TGU w/40 went very well until final roll to back. Lose KB on roll to back.
40:00 total. Rainy, lots of chalk.
5/2 one arm push ups.
2x10 hacksquats, 5 count on descend.
2x5 l sit pullups with pauses
3x3 an rollouts

 

[Rick213]

7/24/20
Run
2.45 miles, 35:00
2x5 hack squat w/35#
2x5 l sit pullups paused
3x3 ab rollouts

 

[Rick213]

7/25/20
S&S
Swings 32
TGU: 40 (lost both sides on roll to back)
Swings: 40/40/40/32
TGU: 32/32/32/32
Hard session. Not great. Maybe a light day coming up.
2x5 l sit pullups with pauses
2x10 long count hacksquats

 

[Rick213]

7/28/20
S&S(-)
Light day with 24kg.
Took TGU very slow. Both shoulders sore from using 40kg last week. Definitely going to start using S- days as prescribed. Left shoulder definitely have some weakness when weight is overhead and to the side.

 

[Rick213]

7/29/20
Run
30:00, 2.2 miles.

 

[Rick213]

7/30/20
Offset KB, 24/32
[2x(Clean/press/squat)]x12
29:30

Hacksquats 2x10
Flexed hanging leg raises (3) w/3 paused l sit pullups 3x3

Shoulders feeling great.

 

[Rick213]

7/31/20
S&S(-)
Swings: 32kg
TGU: 32 for first l/r, then 24 for next 8.
Left shoulder still has some weakness when extended perpendicular.

 

[Rick213]

8/1/20
Run
2.33 miles, 30:26

 

[Rick213]

8/2/20
Clean/press/squat left then right single KB.
32kg: 1/1/1; 2/2/2; 3/3/3; 1/1/1; 2/2/2; 3/3/3;
Clean/press
40kg: 1/1 on left. 1/0 on right.
Clean/press/squat
32kg: 4/4/4
27:00.
Excited about the 57% bodyweight press on left. First strict military press with 40kg. Surprising! Lost it on left halfway up. Elbow flared and lost it.
Definitely tested my ability to rack a 32kg and nothing on the other while squatting. Nice change from double bell work.

 

[Rick213]

8/3/20
Run
2.29@30:06

 

[Rick213]

8/4/20
Swings(10s) and get ups
Swings: 32/32
TGU: 24/24/24
Swings: 40
TGU: 24
Swings: 40
TGU: 24
Swings (15 each hand):
TGU: 24
31:00
TGU performed very slowly, 30 seconds per side. Left shoulder pain much better towards end. Will start with some band work to warm up throughout morning before practice. Also seeing the benefit of really taking the TGU slowly and using it as mobility,tension exercise rather than adding more weight.
It's only taken me 3.5 decades to slowly, kind of, figure out more is not always better.
That was fun

 

[Rick213]

8/6/20
Run. 2.83 miles, 35:00

 

[Rick213]

8/7/20
Offset KB, 24/32. So x2 just means each side had a 24 and 32. Moving targetish complex. Matched the cleans with squats to save some time. All reps completed.
Clean/press/squat
1/2/1 x2
1/3/1x2
1/5/1x2
2/1/2x2
3/1/3x2
5/1/5x1
Wow. That 5/1/5 ladder was tough. TUT with kettlebells definitely make it clear what the weak links are. This complex also makes you aware of tension and how you must tie your body together.

 

[Rick213]

8/9/20
Very little sleep last two nights.
Swings and get ups
Swings: 32/40/40
TGU: 24/24/24 (no rest between hands or sets and not rushed)
Swings: 40/40 (15 per hand on last set)
TGU: 24/24/24 (really held the bent press position ascending and descending, kneeling arm bar stretch)
Shoulders feeling better. Left still gets tired first so probably continuing with 24 until completely owned. Swings have never felt better.
26:30