The weather was actually *NICE* out today, and it seemed like a good time as any to take a little trek down to the local running track – it’s part of a city park, so everyone can use it. Given the good weather, there were all kinds of things going on – kids soccer practice, a running group, all kinds of stuff, and a friend’s local bootcamp showed up as we were leaving – so it was fun to see everyone again. Last time we had a day at the track, we did a version of the infamous DOE Manmaker. Today’s workout was similarly structured, but we switched it up a little. I have this funny idea that because I don’t work on conditioning specifically, that my conditioning is not so great. Mostly this is in my head because usually just takes a workout or two like this to get my mind right. I’ve got pretty ok conditioning, mostly the result of working on it indirectly with the kettlebell and bodyweight strength exercises that happen around here. The track was the standard 1/4 mile variety, I used a 16kg kettlebell for snatches, and a 24kg kettlebell for 2 hand swings. My friend used a 12kg kettlebell for snatches, and a 16kg kettlebell for 2 hand swings. The weights used, number of rounds, and the length of rest periods during the workout can all be varied to make the workout safe and effective for fitness levels ranging from intermediate to advanced and beyond. Here’s what we did:
Joint Mobility Warm Up, 20 warm up kettlebell swings then 5 rounds of:
- kettlebell snatches 10 per side
- 1 lap around the track (this is active rest, so light jogging or purposeful walking)
- 25 2-hand kettlebell swings
So it ends up as a total of 100 snatches, 1.25miles, and 125 swings – not bad!
Resting and water as needed. When resting always keep moving! We finished up with more joint mobility and some coconut water! My friend with the boot camp thought we were going to leave without saying goodbye, but what I reluctantly told her was that if we hadn’t carried all the kettlebells back to the car right then (it was a good little hike) then they might not have made it to the car for a while!!!!! I did go back and we had a great chat – her campers are doing great!
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