Tuesday, July 31, 2007

Upper Conditioning

Running low on sleep this morning.  We had a push to Production at work last night, which had me busy until 10pm.  Try as I might, I could not fall asleep until 11.  Despite disabling my alarm and every intention to sleep as long as I wanted, I woke up at 5:40 in the morning.  I'm not one to fight to sleep, so I got up and got ready to train.  I did the following:

12k Kettlebell Warm Up
KB Snatches: 12/12 x 16k, 20k, 20k, 20k
One Arm KB Presses: 5/5x 12k, 16k; 4/4x20k; 3/3 x 20k, 20k
Renegade Rows: 5/5 x 16k, 20k, 20k
2 minutes Kettlebell Juggling + 5 Hanging Knee Raises
100ft. Walk with 20k KB Overhead + 5 Overhead Squats w/ Hollow Bar
8/8 One Arm Med Ball Toss and Catches + 5 Overhead Squats w/ Hollow Bar

That's it. I feel shaky and tired, always a good sign.  The kettlebell snatches were rough, my forearm pumps like crazy and then I have a hard time holding the kettlebell on the downswing.  I played around with a corkscrew style decent.  It makes dropping the kettlebell easier, but the return snatch harder.  On all the sets, I could've snatched at least once more, but I really didn't want to.

One arm presses with the 20k make it difficult to keep my right shoulder in a good groove.  I have no problems with the 16k, so I guess I just need to keep practicing with the 20k.  The renegade rows are a similar story.  I alternate hands each rep.  My focus is really on that transition between the reps and keep my shoulders in a good groove.  Great stabilization work.

The finishers at the end were tough, but I'm still working these out.  I cannot do my hip flexors any justice with the hanging work, since my shoulders are my weak point there.  Without warming up with squats earlier in the workout, the overhead squats are pretty rough.  I doubt they have any value like that.  This part of my workout will have to evolve with time.  I bet a sandbag or a sled would make a great solution for what I am doing at the end of the workouts.  I have very little money to spend on weight training right now, but a sled sounds tempting.