SATURDAY MORNING

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
1-  press
1- snatch

3 - one handed swings
3 - presses
3- snatches

5 - one handed swings
5- presses
5 snatches

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?

And where should you go after a sweaty workout?

Toasted almond ice coffee.

Need I say more?

If anyone wants to joint me at Gowdy for a work out, give me a shout out!

GETTING CLOSER

Well not really but Saturday's workout was one of the best in a long time and that included my chin up plan.  Maybe it felt good because I was rocking the crazy leggings and, at the last minute, decided to do the work out outside.  Hey, I do carry kettlebells in my car.  If I wouldn't be so embarrassed, I would take a pic of everything in my car.  YIKES!  Here's what I did...

I did five sets of 3 reps...still using all 3 bands.

For the work out, I used a 12 kg kettlebell and did the following:

5 rounds of 3 reps of one-handed swings, cleans, presses and snatches

Farmer's carries

3 rounds of 4 reps of one-handed swings, cleans, presses and snatches

Farmer's carries

1 round of 5 reps of one-handed swings, cleans, presses and snatches.

Farmers carries.

This work out not only helps increase  strength but is also a cardio workout.

At the direction of Kevin Carr at Movement as Medicine, I did 3 reps of body weight squats, split squats (It was a no go with the left leg in back) and then a bunch of therapeutic exercises.  Body weight squats felt pretty good.  I want to be 100% again.  I want to be under the bar!

What is a clean?