It’s been a crazy few weeks… full tilt. If you noticed for a while there I was kind of collecting selfies with people you may know from the underground strength and conditioning world… then I came back home and hit the writing-ground-running so hard that one of my neighbors actually said, “Oh you’re still here!? Good!! I thought you moved away!” Oops. In reality, I had changed up the schedule a little bit and hadn’t seen her and her dog as much because of it, but still yes. VERY full tilt over here, and soon there will be a whole lot to show for it.
In the mean time, even though I’d been exercise snacking with some skill work, a near-max of 12 dead hang, no thumbs pull-up reps (staying on the bar the whole time… shouldn’t have to specify that, but in this internet age you know how that goes. For reference my all time PR for that is 13-14 reps and I plan to exceed that shortly), and various other fun things (playing with the Neuro-Grips in an attempt to nail down an L-sit with them). BUT… given a brain-heavy week and a new battery in my Under Armour Armour39 HRM, it was time to burn off some cobwebs and tear it up a bit.
Summer is officially upon us (in Florida…) so we waited until after 8PM as it began to dip under 90 degrees at that point and some of you already know how I feel about the sun… LOL.
That aside, there’s a nice little “fit trail” in College Park which has a perfect portion of sidewalk next to a set of double pull up bars. This advanced workout was designed for that kind of set up, and also seems to really get my heart rate up in portions. Kettlebells chosen were the ones used in the RKC certification testing… so for me right now (130lbs or so) that means a 14kg kettlebell.
The other reason for the somewhat maximal/nearly all-out nature of this workout was that I was planning to continue shredding through work this weekend and punctuate it only with meals, exercise snacks, slacklining, and bodyweight skill work. It’s different for everyone, but I find if I start out a heavy work time with an all out workout the day before then my brain just seems to work a little better. Find what works for you though… we’re all different in some respects 🙂
Using that somewhat-light-for-swings test weight kettlebell, 100 1-arm swings in a row (I just did 20 r, 20 l, 20 r, 20 l, 10r, 10l because it was easy to count…) without putting it down as a little warm up.
Next we practiced pull-ups (improvise to work at your level) and pistols at our respective levels:
Oops. I got so excited about pull ups and pistols that I forgot the 3rd component of that circuit so we just did them on their own: I go you go style:
3 sets of 10-20 Hanging knee raises or hanging leg raises.
Then it was time for the cobweb killer:
10 snatches per side, then a sprint/run/jog/stagger out and back to a point approx 50 yards down the sidewalk.
We start this type of combination in a staggered way so that someone can always be “with our stuff”. And I’ve found that this distance tends to match up well enough to keep the tag-team concept going.
Five rounds of this 20 snatches then running = 100 snatches and a lot more running than I can usually be tricked into doing. The SAID Principle was certainly in effect for me as I could feel myself actually RECOVER during snatches as opposed to the running. LOL!
Considering it was now pitch black outside, we decided to end with some Primal Move (ramping down from more intense to less intense) and called it a night.