Tuesday, July 24, 2007

Upper Conditioning

Even though work had me gone from 8am to 8pm yesterday, I still managed to eat well and get to bed on time.  This morning, that attention to recovery paid off.  I felt strong and did:

12k Kettlebell Warm Up
KB Snatches: 12/12 x 16k, 20k, 20k; 8/8x24k
KB Press: 5/5 x 12k, 16k; 3/3x20k; 5/5x16k
Renegade Rows: 5/5 x 16k, 20k, 20k
Kettlebell Juggling 60 sec. + 60 Reps Jump Rope
Kettlebell Juggling 60 sec. + 10 Medicine Ball Toss and Catches
5 min walk to cool down

The snatches were very hard for me.  The last set I switched to the 24k, not because I was feeling strong, but because I couldn't stand the thought of another 12 rep set with the 20k.  Kettlebell presses are still a matter of staying in the proper groove for my shoulder.  I could force more reps or a heavier weight.  Same story with the renegade rows.

The kettlebell juggling and jump rope / medicine ball super sets are more conditioning work.  My workouts have begun to take a shape I think will work well.  The format will be:

Warm Up
High Rep Ballistics for my Strengths (Snatches or Swings)
Low Rep Grinds for my Weak Points (TGU's, Presses, Squats, Rows, Chins, Pistols, Push Ups)
Duration Based Conditioning Intervals (KB Juggling, Medicine ball, Jump Rope, Weighted Walks)
Grip Work or Walking Cool Down

The plan is to do this on MTuThF, with a barbell complex or free day workout on Saturday.