I've not been posting much but I have been trying to make sure I've been working out as best I can. I've been staying away from the bar but I have been doing a number of kettlebell workouts (among other things). I am slowly starting to feel better. My routine included more rest than usual and lower weight while maintaining a level of fitness.
Having a goal...my very own chin up challenge...has made it easier. I take my bands down to Gowdy and amuse the neighbors. What I've started to do on either Saturday or Sunday is to take my bells with me and do a work out outside. Saturday morning was brutally hot...lots of sweating. Here is what I did...
Stretching and therapeutic exercises...those hips need to be stretched out.
Chin ups...3 sets of 5 with 3 bands. Next week I plan to progress to just two bands.
Warm up of snatches.
Then 3 rounds of the following with two 12 KG bells...
3 double cleans
1 double press
10 double swings
3 body weight squats (weights still do not feel right.)
Between each round, I did overhead carries.
The next time I do this complex, the plan is to do as many rounds as possible in 10 to 15 minutes and to skip the carries.
Then 3 rounds of the following on each side...
1 - one handed swing
3 - one handed swings
3 - presses
5 - one handed swings
I did farmers carries between each round.
I need to thank Pat Flynn for his simple, easy and effective workouts. I always need to make modifications because of my knees, hips or feet but they always work and always leave me in a puddle of sweat.
His website is http://www.chroniclesofstrength.com/
Check out this video:
And to those who hang at Gowdy Park...could you please clean up after yourself?
|Toasted almond ice coffee.|
If anyone wants to joint me at Gowdy for a work out, give me a shout out!