So I wanted to get some movement in today. This year I've been trying to use my off days as an excuse to do nothing. I want them to be either active recovery days or additional workout days. I've wanted to get better at double kbs and continue to groove the kettle bell patterns I've learned.
This was done at home.
Foam Roll ( really thorough since no time constraints today)
Kettlebell Arm Bars with a 16kg with two presses on each side. I really focused on opening up the chest and collar bone area. Inbetween sets I would use a spikey ball to work on anterior hsoulder muscles
WindMills
16kg 5/5
24kg 5/5 x2
28kg 5/5
Single Leg RDL ( Grooving)
2 hand 24kg 5/5
Ipsy Lateral 24kg 5/5
Contra Lateral 24kg 5/5
Rows ( This is with a athletic stand off hand active and retracted shoulder
16kg 8/8
24kg 8/8 x 3
Goblet Squat
16kg 6
24kg 3 sets of 8
KB Double Circuit 5 reps with eachexercise put the bells down for a minute 4 rounds
2 24kgs
Snatches
Swings
Front Squat
My double snatches are getting considerable better, since making an effor to be consistant with them
Swing intervals 30 work 15 rest x 7 rounds
24kg 2 hand swing
Recovered
16kg 1 arm swings alternating each round
I feel pretty good. I didn't want to over do it, because honestly I was feeling a little flat today from yesterdays work out. Naturally RDL is a very taxing lift. Its a struggle trying to find the balance of doing just hte right amount or two much. I also wanted to get my metabolism up because it is going to snow today and I will be trapped inside all day eating!
Snatch intervals tomorrow.
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