My Workouts: Week of April 23

Monday (4/23)

  1. Kettlebell Clean and Presses (53# KB): 4 rounds, 4 ladders  (40 total reps)
  2. Kettlebell Swings (70# KB): roll two dice for minutes (11 minutes), Tabata protocol

So that all means that I started the morning by doing a bunch of clean and presses.  I set the timer for two minutes between ladders as my rest time.  It was sufficient but also helped me to move things along.

When it came to the swings I would work for 20 seconds then take 10 seconds’ rest.  I tried to get 10 reps in per (30-second) round, working out two 20 reps per minute. I had to take two breaks (at rounds 14 and 19) but still ended up doing 200 swings in 11 minutes, so that was good.

The Tabata interval of 20 on/10 off is great for building stamina.  It’s taxing on the heart and lungs but the 10 seconds’ rest is long enough to allow for sufficient recovery to keep going at a high level.

Tuesday (4/24)

  1. 185# Bench press: 2-2-2-2-1
  2. Ring Dips: 5-7-7-7-7

I was training with a friend, so I was doing some teaching and trying to stay fresh (while getting stronger, I’d hope).  It was a good change of pace, though the bench felt a bit weak.  I had a bit of soreness on the outside of the pecs/front of the shoulders…but by contrast my buddy said he was “dying” two days later.  Guess I should be thankful.

Wednesday (4/25)

Kettlebell Snatches (53# KB): 4 minutes.

I was trying to get 100 reps in 4 minutes, but I planned poorly on my resting, and ended up needing 4:03 to get my 100 reps in.  All told, that’s pretty good for me.  Some time back, my goal was to complete 100 snatches in 5 minutes, and now I’m shooting for four minutes.  I was close.

Not a bad day when my planned “workout” was done in 4:03.  Usually there’s a directly inverse relationship between duration and intensity of workouts: the shorter they are, the harder.

Thursday (4/26)

Nada.  I didn’t even have time to do my usual stretching.  Lots of meetings and such.

Friday (4/27)

Six Rounds:

  1. Turkish Get-ups: 3 reps
  2. Pull-ups: 7 reps

This one was a real grind.  I know it’s hard when I’m looking forward to the pull-ups.  They were far easier than the TGU’s.  Felt good afterward, though.  The shoulders were pretty tired, and it was a great head-to-toe strength workout.





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