Monday, July 29, 2013

Who Invented Sunday workouts?? Not this girl.

And then there were two hours of what was a normally relaxing Sunday afternoon.

Let's see if I can remember what kettle Hell I put Kelly and I through....

We warmed up with a long set of

10 swings, 5 cleans, 5 clean and press. Switch sides.
12 front racked squats (6 each side).
5 shoulder presses each side, then 7 forward leans each side.
12 front racked squats.
Around the world (slingshot) 20 times each side.
Alternate it 10 times each side. (push it back in the opposite direction, bring it tummy level. This one hurts.)
7 high pulls each side.

We threw one minute plank test in for entertainment, a total of three minutes of hardstyle planking, as my certification would call it.

...And that was the first set without any breaks.

Next set to follow two minutes later: the snatch prep.

1 swing, 1 high pull, 1 snatch (3 sets), pass it to the next side.
Then, 5 continuous snatches and pass to the next side.


...then I decided to take us through a one minute snatch test on each side, with positive and negative snatch movement intact, no racking. We did a total of 21 snatches on each side with no rest and in 51 seconds. We started to give out right around that 45 second mark. It was grueling, but I could see us training into higher numbers with our performance. I hadn't even considered nitpicking form today. It was more about pulling in high numbers. I'll correct form in tomorrow night's session.

Next was one arm, one leg kettle planking practice, correcting form through hip placement.
We kind of wanted to kill each other by this point, but we pressed on. I had a whole second total body program to run, and run it we did. When I run the floor I follow my NASM cert guidelines, bringing the worlds of both my HKC and NASM certs together in one grueling session:

CTBSL (chest, tricep, back, bicep, shoulders, legs).

Kettle chest press with 30 and 35 (12 reps and 2 sets)
Overhead tricep press (25 pounds)
kettle rows with 30 and 35
reverse flye with 25s
Gorilla curls with 25 and 30
deadlifts with 40 and 45

Okay so then the fun really began when we decided to jerk 40 and 45 3 times each side, much to our surprising success! Afterwards we racked two kettles and took a lap around the gym, adding in 5 squats. I think this finished us for sure at that point. Yeah. I just wanted to eat a house after that. I think I did...

Post workout drink: strawberry spinach walnut smoothie with date sugar and lemon juice

Later on, I consumed:

2 slices of Ezekiel bread with avocado mayo
Vegan Celebration Field roast, two slices
lots of water

About 3 hours later, I had a piece of wild caught snapper and a big bowl of sauteed green cabbage. I forgot to have my tomato with my fish. It has been my favorite latest quirky thing to do, almost as quirky as buying a sprouted grain bread you haven't touched in months, just because you made an avocado mayo that you can't find a marriage partner for. Grains and avocado 1, Connie 0.

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