Today I also got my walk in today. The GPS wasn't tracking well despite clear, sunny skies. It was about 1.6 miles in 30:11. Pretty darn fast. It was cool but nice out. After being out late last night and suffering from a little sleep deprivation I didn't get up early enough today to exercise in the morning, but I did get my training on this evening.
Warm Up Circuit 3 circuits 5 reps each
- Prying Squat
- Lying Hip Extension
- Halo (each direction)
- Flying Dog (5 reps per side)
The Practice
- Kettlebell Swings 5x10x35# Two Handed
- Turkish Get Ups 5x1x25# (Actually 1 rep per side then a short break before next set.)
6 Minute Abs
- Myotatic Crunch 1x10
- Cat Vomit Exercise 1x10
My back felt a little "fragile" during my swings. I braced my abs as hard as I could tried to "crack a walnut" with my glutes. That stabilized my back pretty good. I generated good power. I can't seem to get my 50 swings done in less than about 9 minutes though. That's disappointing.
I was a little wobbly again with the getups. I focused hard and tried to get in the groove. When holding the bell with my left arm my arm was wavering a bit. I did get a couple in that felt solid and strong on both sides. It is very important to focus and move with precision on the getups.
And now to the abs. I guess my abs were just too exhausted from the swings and the getups. I could only get in 2 or 3 crunches without pausing for a few seconds. I did them very slowly, 4 seconds down, 4 seconds up and tried to hold 4 seconds at the top. The CVEs were good. I think I'm getting better at really pulling my abs in .
I felt very good, highly energized when I was done. I had an incredible sense of well being. It was like my whole body was primed and ready to go. I will do my best to get up early tomorrow to do my kettlebell training before work. Oh, I've got over 8K steps in so far today, too.
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