Wednesday, August 13, 2008

Gradual Re-Entry...

Taking it a bit easy on myself this morning with my first kettlebell workout since the weekend. My right lower back/hip is SUPER tight still, at times over the past two days almost to the point of spasm. Yeowch! So today's focus was trying to stretch it out a bit without overdoing it.

Warm up consisted of Z-Health R-Phase from head to pelvis.

Turkish Get Up: 16kg - 5L/5R

Swing: 16kg - 10R/10L

Double Clean: 2x16kg - 2 minutes (10)

1-Arm Clean: 16kg - 4 minutes (32L/32R)

Swing: 16kg - 15R/15L

On the Double Cleans I was trying to get a good back stretch going while in the rack position. Focus wasn't on reps at all, even though these a more than twice as hard as the 1-Arm Clean.

Cool down consisted of stretches including some work on Diving Dolphin poses Downward Facing Dog, Dolphin Pose and Plow.


hunashaman said...

Interesting change from the usual I see. It looks like this weekend gave you some great new training ideas. I'm very curious to see how your training evolves in the next few weeks. Good work on those doubles.

Howie Brewer said...

Lots of new training ideas. I think re-introducing some Get Ups and Windmills might help heal this tight back of mine. And so far this morning, it appears to be working.

Franklin B Herman, RKC said...

Hey hey .. after my RKC Cert, I was so wasted, I couldn't even look at kettlebell for a week!

Yep, get-ups and windmills are good stuff. For a stiff or sore back I still prefer the immediate relief I get when performing Z-Health R-Phase hour-glass and lumbar circles.

Rest and grow strong my friend!