Saturday, July 19, 2008

Free Day at Home

Today's session was a good one. I pushed it into the early evening, since lunch was stuffed pizza and cake. After a nap, I felt strong. I did the following:

Grippers: 8/8 x T; 5/5 x #1; 3/3 x BBSA, BBSA, BBSA
One Arm Kettlebell Swings: 5/5 x 12k, 16k, 20k, 24k
Kettlebell Snatches: 5/5 x 16k, 20k, 24k; 3/3 x 28k; 1/1 x 32k; 1 / Miss x 36k (PR)
Kettlebell Cleans: 3/3 x 36k
Kettlebell Overhead Walks: 50ft/50ft x 24k, 24k
Renegade Rows: 5/5 x 20k, 20k
Singles with 30lb blob

I am extremely please with the demystification of my 36k kettlebell. This is the first time I've ever gotten 80lbs overhead with one arm. I did it righty and almost had it lefty. Now that I know I have, it is only a matter of time before I always can. Even better, at 162, I am only a few lbs away from the kettlebell being half my weight.

The stability work with overhead walks and renegade rows is very good for me. There is a muscle in my left lower / mid back that is feeling overworked right now. I think it is a compensation from my tendency to not fire the right hip properly. I have been focusing on contracting my abs at the bottom of forceful movements, but it is not a substitute for stability work like this.

Block weight work was weak today, earlier exercises did me in. I handled the heat surprisingly well.