Quick Kettlebell Practice

I didn't train yesterday. I only got six hours of sleep the night before. I trained hard the day before yesterday and didn't really feel up to it yesterday. I listened to my body. I ate two good meals, lunch and dinner. I was good to go this morning.

I didn't wear my Fitbit Blaze to bed last night, it needed a charge. So, I don't have an exact measurement of my sleep last night. I estimate I got between 7 and 8 hours of sleep. Like I said, I felt very good when I got up this morning. The weather is awesome...and strange. The low last night was 66°F and the humidity this morning was only 39%. This made for super comfortable training conditions. I trained barefoot and shirtless as normal.

Original Strength Reset

• Cross Crawl - 20 per side 
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Simple and Sinister

• Two Hand Kettlebell Swings  6 x 10 x 53 lbs
• Turkish Get Ups R, L, R, L, R, L x 1 x 53 lbs

I'm still going to cycle my training for now as follows 10 sets day one, 6 sets day two, 8 sets day three, then repeat. Taking rest days as appropriate of course. Today was a 6 set day. That came in handy as I had an 0900 meeting today for work.

Warm up was as usual, nothing extra. Just enough to get a light sweat going, muscles & joints warm and flexible. Total time 13:49. Kettlebell practice was short and sweet. Nothing much to say, felt good. Total time 13:54. I've not been getting my steps in everyday since I went on vacation. I'll make a more concerted effort to do so from today on.

Outdoor Training

It's nice to train outdoors, you get plenty of fresh air and sunshine, usually. However, it has rained the last two evenings which makes crawling in the grass less fun. At least the carport was dry so I could do other stuff without getting wet or falling and busting my ass.

Performance Preparation

Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1
1 Set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 25 lbs.

Simple and Sinister

• One Hand Kettlebell Swings R, L, R, L x 10 x 35 lbs
• One Hand Kettlebell Swings R, L, R, L, x 10 x 44 lbs
• One Hand Kettlebell Swings R, L x 10 x 35 lbs
• Turkish Get Ups R, L, R, L x 1 x 35 lbs
• Turkish Get Ups R, L, R, L x 1 x 44 lbs R, L
• Turkish Get Ups R, L x 1 x 35 lbs per side

I don't know why I didn't workout yesterday except that I went to be late and got up late. Oh, it was really wet in the carport, too. Anyway, I slowed around this morning and had to make my training time short so I only meditated for 5 minutes instead of 10. I also didn't do my planned direct ab work again. Performance prep went fine. Total prep time was 20:17 which was nearly 2 minute longer than Tuesday! I don't know why since I was trying to hurry and I did the exact same movements.

Started my swings with my right hand today. I actually felt strong with the 44lb bell. I could have done a couple more sets at that weight. I think I'll move up on my next training day. I didn't go up today since I didn't train yesterday.

Get ups with the 44 felt better but I don't think I'm ready to do anymore sets at that weight yet. I wasn't wobbly and didn't tweak anything but still. I want to be really solid and easy with the weight before I add more sets with it. Total kettlebell time 19:57. I only got 6517 steps yesterday despite volunteering at the varsity lacrosse scrimmage.

Warm Again

I stopped watching TV at 2200 hours and got under the covers. I was quickly asleep. However, my Fitbit Charge HR didn't recognize me as being asleep until after 0100! I'm sure I got more than hours of sleep as I didn't get up until about 0615. Therefore, I engaged in my kettlebell practice today after two days of skipping it due to lack of sleep.

Performance Preparation

Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1
1 Set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 20 lbs.

Simple and Sinister

• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• One Hand Kettlebell Swings 6 x 10 x 35 lbs R, L, R, L, R, L
• Two Hand Kettlebell Swings 2 x 10 x 35 lbs
• Turkish Get Ups 1 x 1 x 25 lbs per side
• Turkish Get Ups 3 x 1 x 35 lbs per side
• Turkish Get Ups 1 x 1 x 25 lbs per side

It sure is a lot nicer to train outdoors when it's 50F rather than when it is in the 30s. It was warm enough that I had to take off my sweatshirt after completing swings and before starting getups as I was getting too hot. Anyway performance prep went well. I think I'll start doing arm bars with the 25lb kettlebell next week. Total prep time 20:21.

Swings felt good. I can really feel my glutes working more. Maybe they were asleep or at least napping? Hahaha! I usually start my one hand swings with my left hand as it is my non-dominant hand but today I switched that up. I also made that switch for get ups. 

The 35 pounder is beginning to feel light again even for 1 hand swings as well as get ups. I'm not going to rush and jump up to another weight yet. Next week I'll do my last sets of swings with one hand and the last set of get ups with the 35, too. Total kettlebell time 20:41.

I only got 7048 steps yesterday. However, that was the most steps I've gotten for days since Friday 01/06/2017. Maybe I can hit my goal of 9K today. BTW, despite a day of rain and the increasing warm temperatures check out the remaining pile of snow over my shoulder!

Original Strength and 6 Minute Abs

Once again, I didn't get enough sleep. I got 6 hours and 53 minutes of sleep. That is close to 7 hours but I honored my promise to myself and did not do a kettlebell workout today. I got in bed early but didn't go to sleep for an hour or so as I read. I think the coffee I had at lunch and late in the afternoon as a result of staying up late Monday night watching football probably kept me awake late. So, I only did my performance prep and some ab work. All low intensity stuff.

Original Strength Reset

• Cross Crawl - 20 per side
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ legs then arms
• Rocking - 20 reps
• Crawling - 3 minutes

Wide Leg Founder 1
1 Set of 5 reps Kettlebell Halo w/ 25 lbs.

1 Arm Bar per side, 1 minute each w/ 20 lbs.

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

I only got in 6034 steps yesterday. Total time on this abbreviate routine sans kettlebells was 26:03. BTW, it rained last night so most of the snow melted. I crawled in the wet grass, not fun but better than concrete.

No Kettlebell Practice Today

I chose to stay up with my younger son (the only child still at home full time) and watch the college football national championship game, University of Alabama vs Clemson University (Clemson won 35-31 BOO!), so I didn't go to bed until after midnight. I also chose to have a couple bourbons neat. Consequently, even though I slept late I only got 6.5 hours sleep. I've committed to only train if I get 7 or more hours of sleep. Thus no kettlebell training today. I will try to get more steps in and also do an Original Strength reset. I got a paltry 4853 steps yesterday.

No Training 20170103

I didn't engage in my kettlebell practice yesterday. I made a rule for myself, borrowed from Kelly Starrett and Juliet Starrett of Mobility Wod, that I would not train on days when I've gotten less than 7 hours of sleep. I only got 6 hours and 5 minutes of sleep yesterday. Quality and quantity of sleep is far more important than training. I got in my steps. I intended to do an Original Strength reset to enhance my flexibility, mobility and stability but didn't manage to squeeze it in.

Sixth Time Doing Tracy Reifkinds Full Kettlbell Workout Two

I was scheduled to train yesterday if I had stuck to my every other day training pattern. However, I had a late night due to some maintenance at work on Thursday. Despite trying to sleep in Friday morning, I really didn't get much sleep. I felt it would be better to take the evening off from working out.

Warm up walk 0.52 miles in 10:42 for an average of 2.9 mph.

Warm up calisthenic circuits 5 reps per exercise,  (per side or direction if a unilateral type exercise) 11:28 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo  w/ 15# kettlebell
• Flying Dog

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x15x35# Two Handed
• Turkish Get Ups 10x1x25# (per side)

This was a good session. I was able to cruise through the kettlebell swings. I'm really tempted to buy a heavier kettlebell. As noted in the title this is my sixth time doing the full Tracy Reifkind Workout #2 since I got back on my exercise routine after a couple of weeks of doing nada after vacation back in July. So now it's time to move back up to Workout #3 which is twenty minutes long and is comprised of 20 sets. The final 5 sets are supposed to be 20 reps each, and remember these routines are done in Every Minute On the Minute (EMOM) fashion.

Once again my break between swings and Turkish Get Ups is about 1.5 minutes. I can't seem to get it down to just 1 minutes. I did 5 sets, a get up to the left and 1 to the right being one set, before taking a breather. Then I right into the final 5 sets. I felt nice and strong. Total kettlebell time 33:01, 2 minutes faster than last time.

A Whole Lot of Physical Activity

Occasionally my job requires work late at night. Last night was one of those nights. I worked from 2200 until after 0200. I did get a 90 minute nap in that ended at about 2157! I almost overslept. I didn't get back to sleep until after 0300. Then I started getting paged around 0800. So much for sleeping in.

I was determined to get my training in though. I didn't get started until 1356 but I did get started. I didn't even feel as tired and lackluster as I did a few workouts ago.

Warm Up

Walk 16:00, 0.66 miles for an average of 2.5 mph.

Circuit 3 circuits 5 reps each

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,12,12,12x35# Two Handed
• Kettlebell Swings 5x12x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

In the warm up circuits I had been doing the squats w/ no weight and using the pole of our basketball goal as a "guide." Today I decided to do them holding a light kettlebell and with no guide. Felt good and I was able to maintain my balance in the bottom. I need to work on staying down there and opening my hips and ankles for a few seconds each rep.

Yesterday I skimmed over Simple and Sinister again. I found that I was doing the halo wrong. I should have been holding the kettlebell with the ball part up and the handle down which is the opposite of what one normally does. So, fixed that and worked my shoulder girdle a bit more effectively. Total time for the circuits 13 minutes.

On to the real training. Started out with 5 sets of 10 as normal. Tracy Reifkind's Workout #2 calls for the second group of 5 sets to ladder up 11, 12, 13, 14, 15. The last couple of times I tried to progress to workout 2 I don't think I really owned it. I decided to ease into it. Last time after the first group of 5 sets of 10 reps I did 10 sets of 11 reps. Today in the second group of 5 sets I did 11, 12, 12, 12, 12. In the third group of 5 sets I stayed at 12 reps for all 5 sets. 

My plan for the next workout is for the second group of 5 to be 11, 12, 13, 13, 13. The third group of 5 sets will be 13 reps for each set. See what I'm doing there? It will take me at least 3 more workouts after today to get to Workout #2 as designed.

The Turkish Get Ups felt good. They're feeling better every session. I think my right shoulder and core are getting stronger. Also, my hips are opening up making the move more fluid. I finished my kettlebell workout in 27 minutes, better than the 30 minutes of my last session and with more reps of swings. Total time 56 minutes.

Ordinarily that would be it. But I had planned to cut my backyard yesterday, however it rained. So I had to get to it done. Two hours later I was done. That was nearly 3 hours of physical activity, all of it outside. I've already got 12,335 steps for the day. I also weighed in at 258.8 which is down 2.8 pounds since I weighed in on 20150422.

Early (For Me) Morning Workout

I woke up around 0430 this morning. I stayed in bed until 0550. I was hoping I would go back to sleep but no such luck. After making coffee, having a cup, meditating, reading 10 pages of The Power of Less, and washing some dishes I got started on my kettlebell training at 0738. I need to actually get up earlier and get started with my training sooner.

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 5x1x20# (Actually 1 rep per side then a short break before next set.)

This whole session took 42 minutes. I need to move a little more quickly and get this under 30 minutes. I kept my focus and braced my abs for each swing and squeezed my glutes at the top of each rep of the swings. I lost a little control during the 4th set of getups when doing the reverse lunge to go back to the floor. I'm glad I was on an exercise mat rather than the concrete as that would have made for a bruised left knee cap. 

I'll walk at lunch time. Tomorrow I'll tack on 6 minute abs. BTW, the deep squats, swings and getups really work the abdominals very hard if indirectly. Therefore, I don't think I need to do direct ab work daily.

I felt so very good after this mornings session, energized, loose and ready for the day. Thanks for Simple and Sinister, Pavel Tsatsouline!

Tired But Worked Out

I haven't been able to go to sleep until after midnight the past two nights. I was sleepy all day today. And I had to drive back to Greenville from Clemson and straight to EHS to pick up my son from lacrosse practice. By the time I got home it was 1915. I somehow managed to get myself to workout anyway.

Intu-Flow warm up routine from the BB4FL.

Plan: 5 Rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 2, Assisted Chin-ups 5, Australian Pull up 3,  then 1 Negative Chin-up
Push-ups 9,11,8,8 max ( at least 11)
Squats 19,19,13,13, max ( at least 20 )

Actual:  5 rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull up 2, Assisted Chin-ups 5, Australian Pull up 3,  then 1 Negative Chin-up
Push-ups 9,11,8,8 max => 8 pause 3
Squats 19,19,13,13, max => 25

6 minute Abs:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

I need to either get up earlier in the morning to workout or to get home earlier. I say this because I have a bar I can position perfectly for Australians outside. Today it was so dark out, I decided to just do them on my chin-up bar with my feet on a stool. However, it was not the optimal height to all a full range of motion.

Push-ups were pretty hard even on level 2. Perhaps my dips from yesterday took something away from my push-up power today. Squats were OK, more a challenge of getting my wind than my legs giving out. I did slow down on the crunches and barely made it to my 10 reps. By the time I finished the CVE my core was super tight.

Now I've had dinner and I'm exhausted. Shower time! Maybe I'll get to sleep before midnight tonight.