Warm-Up.
Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side
Followed by…
Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Followed by…
Two Sets:
Kettlebell Snatch (left) x 5
Overhead Alternating Reverse Lunges (left) x5
Kettlebell Snatch (right) x 5
Overhead Alternating Reverse Lunges (right) x 5
Then…
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
10 Chest-to-Bar Pull-Ups
5 Overhead Squats*
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
250M row under 50 sec per
95# OHS x 5
Kipping PU X 10 unbroken
1:1
Under 2:00 each
Felt great but stopped at 4 sets to be conservative
Added BB snatch squat sets but only to 95# x 3 in A.
Added KB sets to warm up circuit to 53# KB
Yesterday’s
A. Row (sup grip to mitigate the elbow pain) instead of bike. At home. SHSPU with half an abmat
4:49
4:55
4:56
4:47
All pistols UB
SHSPU – 4/4/4, 4/4/4, 3/3/3/3, 4/4/2/2
Good one.
B. Elbow rehab.
Are you seeing any improvement?
Honestly, not much. I have been trying a lot of different stuff, but I suspect, it’s just going to take a while to heal up. ??♀️??♀️
Sorry to hear that. I hope you find something that helps you out. Is it a constant pain or just working out/using it?
At first it was ALL the time, and especially when I gripped and pressed anything (think cutting up my
Kids food). Now, I think the inflammation is decreasing. So it feels a lot better when now doing anything with it, but I have to be very choosy what kind of exercises I do. Hoping that giving it enough rest, while strengthening the shoulder and forearm, I will be able to get back to normal by next year. (January). We’ll see. From what I’ve read, it’s a slow fix. Thanks for asking ?
Week 2 keto
Yesterday’s work
400 m row. Avg 140
12 kipping HSPU all ub
20 cals airdyne
20 alt pistols
4:45 / 4:43 / 4:53 / 5:25
… legs are wrecked and shoulder is still a little tweaky so served up the Fitness Version … (sounding like an old man – not good). Kettlebell Warm-up (minus lunges) A1. Turkish Get-ups: 3 x 3 w/ 40# DB A2. Strict Pull-ups 2111: 3 x 8 A3. Romanian Deadlifts 3011: 3 x 8 w/ 185# A4. Hollow Hold: 3 x 45s (UB) B. Every 4 minutes for 12 minutes (3 sets) of: 250m Row | 20 – 55# DB Alternating Power Snatch 2:01, 2:00, 1:59 (+/- 0:52, UB) … active shoulder recovery day – felt like just what the doctor… Read more »
Bench /Partner conditioning (Home /Sean) WU 4 min bike 4 min Row 2 rds Foam roll series Banded stretches /Xs/Ys Ts/Is/Ys/Ws stretches Inchworms 5-1 3×3-5 sec hold in all positions A. Bench 1. 225×5 2. 265×5 3. 305 x9 P1RM= 396 A1. 5×10 dynamic load 155/175/205/225/245 B. Partner 3rds 1go 1rest 250 m row .:50/:51/:53 10 pulliups 5 power snatches (115/ 75) Results: 1:40/1:45/1:50 Still feel like i am fighting something dropped bar weight from 135 to 115 and dropped rds from 5 to 3. Both Sean and were not feeling a push through 5 total rds. Dont know of… Read more »
Are the snatches in A. also with kettlebell or barbell? And do we need to squat snatch them or what ever feels needed/comfy?
And for B. is this also kettlebell or barbell?
A is olympic lifting. So use a barbell. When it’s only written ”Snatch” it means either squat snatch and power snatch is acceptable. I usually start with power snatches as my weights are lower and finish with squat snatches on my last series since I can’t power snatches the added weights.
As for B. if it’s not specified, I do believe they imply using a barbell but KB/DB would be quite interesting to use aswell if the weights are heavy enough for you. KB/DB won’t allow you to use as heavy tho since it requires more overhead mobility.
Warmup ✅
I really like the unilateral work.
A. Snatch 1.1.1 up to ugly 60 kg
Still notvery proficient when it comes to snatches.
Pulled my left delt a bit somewhere between Warmup and A.
B. 5 rds 1:1
250 m rowing 0:52
10 strict wider grip pull ups 5.5 – 5.3.2
5 Sandbag bearhug squats 80/90/10/110/110 kg
Should have started heavier on the Sandbags.
Each round took me almost exactly 2:30