(Quick) Assistance Work

I was "pressed" for time today, so it turned out to be a relatively quick session. Moved at a pretty quick pace between all sets.

One Arm Press: 24kg (L/R) - 10/10, 8/10, 6/8

Bumps: 2 x 28kg - 15

Overhead 1/4 Squats: 2 x 28kg - 10

Bumps: 2 x 28kg - 15

Squat: 1 x 24kg - 10, 2 x 24kg - 5, 2 x 24kg - 5

That's it. Have a nice weekend!

Something Different?

Tomorrow I'm back to work and that means I'm also back to regular training. No sleep or not, I'm going to have to stick it out as best I can.

To get things moving today, I decided to change it up a bit for fun.

One-Arm Press:
16kg - 10/10
20kg - 10/10
24kg - 5/5
28kg - 1/1

Windmill: 16kg - 5/5, 5/5

Swing: 16kg - 30/30 (this was one minute per arm)

That gave me a nice sweat. It's super humid today. As it's been lately. I'm having a hard time keeping the handles on my bells rust-free. I keep getting rust spots coming up which means getting out the sandpaper, clearing them off then chalking them up good. I'm going to enjoy the Fall!

Let's Start At The Top

Starting to work with the 16kg now, I decided today to strictly follow the AKC Fitness Protocol and start back at Level 1. I can make through longer sets, but it obviously takes it toll on me. And I'd rather get in more training, than be forced to take more rest at this point. So back to Level 1 we go.

Warmup consisted of Z-Health R-Phase neck, thoracic, pelvis and knees.

Press: 16kg - 2 minutes (12L/12R)

Snatch: 16kg - 2 minutes (15L/13R)

Long Cycle Press: 16kg - 2 minutes (8L/8R)

Pistol: 2 minutes (8L/7R)

Swing: 16kg - 15/15

My Snatch numbers are a bit askew because I started concentrating on my hand position at the top of the movement while working the right side. That slowed me down a bit.

As for the Pistols, my right side was tighter than my left so I was not able to get rock bottom on that side today. I should probably introduce more stretching into my routine...

The Hamiltonian

Yesterday, I had the pleasure of teaching my mom and her friend how to swing a kettlebell. After seeing that new infommercial about kettlebells, they were interested in learning what they were about and if they really worked. Well, I taught them about REAL kettlebells, not those tiny little things they dance around with on the infommercial.

Within a few minutes they were each swinging away! By the time I got home, my mom had emailed me with a webpage from Target asking which of their bells she should order. I think I have myself a few new followers. =) The more, the better. Everyone should be swinging kettlebells!

Anyway, my workout today consisted of what is affectionately known as "The Hamiltonian" within the AKC's Fitness Protocol. I am currently working with 4 minute sets, taking a 2 minute rest in between. This is what it looked like...

Press: 12kg - 4 minutes (24L/24R)

Push Press: 12kg - 4 minutes (32L/32R)

Long Cycle Push Press: 12kg - 4 minutes (20L/20R)

12 minutes of work with 6 minutes of rest. Since it's Sunday and my little guy was napping, I decided to run through a second time.

Press: 12kg - 4 minutes (24L/24R)

Push Press: 12kg - 4 minutes (32L/32R)

Long Cycle Push Press: 12kg - 4 minutes (20L/20R)

In the last minute of the last set I thought I was tearing some skin. No pain, my right hand just felt a little funny. Turned out one of my old callouses was crinkling up. I pulled it off, no problems!

I did have to use chalk during today's workout. It was warm and I wasn't using a fan. I used just enough to cover my fingers and not my palm. Worked like a charm!

That's it for today. Enjoy the rest of the weekend y'all!