Midafternoon Outdoor Kettlebell Practice

Took me a long time to get around to my training today. Not sure why. Felt good once I got started.

Started out warm ups with an Original Strength reset.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Followed up with my standard Simple and Sinister warm up and practice.

 3 circuits 5 reps each exercise

• Goblet Squats w/ 35# kettlebell
• Hip Bridges
• 20# Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 5 x 10 x 44#
• Turkish Get Ups 3 x 1 x 35# (per side)

This is a nice sequence. Gets the blood flowing. Makes me feel good and only takes about 30 minutes. I felt strong enough and confident enough to use the 44# kettlebell for all 5 sets of swings. After that I powered through the getups. Felt smooth and strong. My pulse at the end was 113 bpm. The warmups took 24:17 while the kettlebell practice took only 11:10.

All I Wanted to Do After Work Was Sleep

All I wanted to do after work was sleep. I was going round and round in my head as I was driving home "Go to sleep, do your kettlebell training, go to sleep, do your kettlebell training..." When I got home I put on my workout clothes and my headphones. I started listening to a back episode of the Half Size Me podcast. I stretched out on a couch in the den while listening and did drift off to sleep for a while. I woke up listened a little more then went outside and got my training on.

Started out warm ups with an Original Strength reset.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Followed up with my standard Simple and Sinister warm up and practice.

 3 circuits 5 reps each exercise

• Goblet Squats w/ 35# kettlebell
• Hip Bridges
• 20# Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 2 x 10 x 35#
• Kettlebell Swings 3 x 10 x 44#
• Turkish Get Ups 3x 1 x 35# (per side)

Last post I said I would do the full S&S today but since I was tired I decided to do this shortened version. However, I did go up on weight for the final three sets of swings. BTW, I did the swings EMOM fashion. Felt good and finished the swings and getups in 10:35. Once again the warm ups took a bit more than twice that at about 23 minutes.

First Training Session in a LONG Time

I spent the first two months of the year fighting cycles of bronchitis and sinus infections. This severely hampered my ability to train. I did Original Strength resets sporadically and walked occasionally. My first step back into training was attending the StrongFirst Kettlebell Course in Clyde, NC  on 03/06/2016 with Betsy Collie (StrongFirst Senior SFG Instructor) of Rapid Results Fitness. I'll write more about that in a separate post but I was pretty sore from that eight hour class.

The last two days I just did a daily OS reset but today I had an early meeting via WebEx w/ some team members in India and here in the USA. So, after that I decided to get in a short training session at home before heading to the office.

Started out warm ups with an OS reset.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Followed up with my standard Simple and Sinister warm up and practice.

 3 circuits 5 reps each exercise

• Goblet Squats w/ 35# kettlebell
• Hip Bridges
• 20# Kettlebell Halo
• Bird Dogs

The Practice

• Kettlebell Swings 5 x 10 x 35#
• Turkish Get Ups 3x 1 x 35# (per side)

All that warming up took about 26 minutes, longer than the 12 minutes of kettlebell training! I decided since I haven't really trained for two months that I would cut S&S about in half. I also dropped my swing weight back down to 35# just to be on the safe side. I knocked it out. Friday I will step up to the full number of sets. Felt good to be back at it.