Yesterday was my heavy day, workin’ some clean and presses and heavy swings.
Workout:
5 clean and press ladders, up to four reps
Roll two dice to determine the number of minutes of kettlebell swings at 100% effort.
I didn’t make it to four rungs on the last ladder, but I did for the first four ladders, which was a personal record (PR). I rolled a low number on the dice for the swings (6 to be specific), so I decided to use the 70# kettlebell. I ended up doing about 20 swings, then resting for 20 seconds for the duration of the six minutes. I finished with 125 swing in 6 minutes with the 70# bell. Today my back feels like it, too. Whew! Great workout.
A reminder on form. When you face fatigue, the temptation is to just wrestle out the rep at the expense of form. Don’t go there. You begin to develop bad habits. Beyond this, fatigue and poor form invite injury. I saw that with myself last night. I started to get sloppy as I got tired, and I needed to stop and refocus to ensure quality reps and my own safety.
That concludes week three on this program. I’ll do one more and see where I stand this time next week. I won’t be ready to move on to the 70# bell for this workout (including the presses, that is) until I’m doing five ladders of five rungs apiece. That is a long way off right now.
I’m a big fan of variety, as you probably are aware if you’ve spent much time on this blog, but it’s also sort of nice to know what you’re doing from week to week as well. That’s fine, as long as you change it up frequently (again, that’s my preference, not gospel). It keeps it interesting and staves off boredom.
Happy training, and hit it hard come 2012!!
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