kettlebellguy

Monday’s Workout:

Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat (rear foot up on bench)
32kg – 12 reps each leg

Worked Shoulder Flyes into the circuit and followed up with my face pulls and elbow exerciese, 30 minute cardio and stretching.

It was a good workout.

For Tuesday we did another class style workout which was killer. Dave went to a lot of work to put a lot of detail into the workout for me, really pushing on some of the weight.

I was thinking that I was having back pain but came to the conclusion this morning that it is really hip pain in both hips. I still say it is from last Tuesday when I did heavy Windmills. It’s not enough to keep me from doing anything, just enough to make swings and squats really labor intensive. I feel like I should be able to do more.

Here is the Tuesday Class Style Workout

Tuesday – CLASS STYLE

Activation
Stiff Leg Deadlift Reach
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Chop
Pink Panther Hip Open

Walks
Lateral Band with 20kg KB Behind Head – 2 x
24 kg Rack – 2x
16kg 2 KB Alternating Waiter Press – 2 x

Lift Practice
Figure 8’s – 24kg (2 sets x 15ea)
20kg Triceps Extensions (2 sets x12)
2 Hand Swing Jumps 24 kg – (2 times length of floor)
8kg TGU/Floor Press (2×5 ea)

EDT
10 minutes
Swing, Snatch, Clean, Rack Squat – 20 kg (5 reps each side = 1 set)
(Completed 4 @ 20KG and 4 @ 16KG. These were really hard and my hips were screaming. The hips kept me from doing more)
2 minute rest

5 minutes
Pushups/Renegade Rows – 20 kg (5 reps each side = 1 set)
(Completed 6 @ at 20KG. Not a good performance)

Core
16kg McGill Crunches
16kg Sideups
Planks

This took me 60 minutes of moving. I really like the variety but my hip/back pain is holding me back. Anything requiring active movement of my hips is causing me to have to us a lot of extra effort. This has happened before and will go away, it’s just such a pain in the ass and makes me fell that I an not performing to potential.

Following this 60 minute workout I did my shoulder flyes, face pulls and elbow exercises and 20 minutes cardio and some good stretching, expecially for my hips.

Overall a good workout. If my hips had not been hurting it would have been great.

I seem to be back under control as far as eating. I had really been off track. I have to be ready for my trip to Hot Springs so that means keeping my mouth shut and remembering I can’t out train a bad diet.