Armor Building Grease the Groove

After I finished 21 days of get ups, I took a couple of days off which turned into a week. As I've been watching the Crossfit Games Regional competitions this weekend I figured I should get back to my own fitness and not just watch other people displaying their fitness. So, yesterday, as I was grilling I decided to do a version of Dan John's Armor Building kettlebell complex. Basically every time I walked out to the grill to check on the meat I was smoking I did one or two rounds of the following with a pair of 35 pound kettlebells.

• 2 reps Clean
• 1 rep Press
• 3 reps Front Squat

By the time I finished grilling I had accumulated 20 rounds! That's a total of 40 cleans, 20 presses and 60 squats. Pretty good considering I had never done this complex before. I figured I would be extremely sore today since I haven't done those movements in forever. However, I was pleasantly surprised that I was hardly sore at all. I attribute the lack of soreness to those 21 days of get ups.

The Grease the Groove part is that I did all this work in little segments spread over many hours. I got this concept from Pavel Tsatsouline. The next time I do Armor Building I think I'll do it Every Minute On the Minute (EMOM) for 15 or 20 minutes. If I can do 20 minutes with good form, I think I'll then try to see how many rounds I can do without putting the kettlebell down at all.