crossfitBWI Strength Day #15 - kettlebells

Well, today should have been a rest day, but I will not be lifting on Monday so I headed to the Gauntlet for some KB work.

Warm-Up:

2 Min Jump Rope

Sumo-Squat to Stand

Dynamic Kicks

F2I

Joint Mobility

Dislocates

Push-Ups

Double Kettlebell Front Squat:

Warm-Up Sets:

1 x 5 - Body, 1 x 5 - 26#, 1 x 5 - 35#, 1 x 5 - 53#

Working Sets:

3 x 5 - 70#

Solid. I made sure to go butt to ankles on the last rep of each set. Breathing is crucial here to maintain the tightness through the torso, otherwise your loose the KB's in the racked position and the lift is all but over.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 236# (185# + (2) 26# KB's)

Working Sets:

3 x 5 - 291# (185# + (2) 53# KB's)

Felt solid here even though the KB's on the end of the bar will tend to sway ever so slightly. I felt my breathing and rhythm were good.

Double Kettlebell Standing Press:

Warm-Ups Sets:

1 x 5 - 26#, 1 x 5 - 36#, 1 x 5 - 1 x 5 - 53#

Working Sets:

1 x 5 - 70#

I completed 4 strict presses and 1 push press. This requires tension throughout the body and the through the legs. Breathing is crucial to provide a solid base to get the bells moving from the racked position

For time ...:

10, 9, 8, 7, ... 3, 2, 1 of ...

A. 95# Push Press

B. Burpees

Since I really haven't been doing met-cons this was a real kick in the butt. Mainly, well, because there were burpees. Any combos with burpess just plain suck. 11:50. I was hoping to do this with in 10 minutes. 55 Burpees, 55 Push-Presses.