TGUs and a little running

This morning was my TGU workout.  It was short, so I added on a fast (for me) mile.  I wanted to get out and run a mile as fast as I could.  Considering I haven't run in a while, it went well.

Warm up - 2 rounds of 10x wall squats, 10x halos, 10x pumps
Workout - TGUs for 5 minutes, alternating sides, did 4 left and 3 right with 20# KB
Finisher - 1 mile, 9:27, lots of sweat

High reps again

Normally, I don't like high rep workouts.  Today's lift called for 2 sets of 15 reps.  I often dread these. However, today something clicked and it was fine.  I even enjoyed the feel of the speedy deadlifts.  They felt strong.  I remembered this time to wear longer pants and my long socks for the deadlifts.  Even with loads of Eco Ball on my legs, bare-legged deadlifts are not a good idea.  It only takes a slight rub with the bar and I've got bar burn on my legs.  It's not the knurled part that hits my legs, it's the smooth, shiny part.  It sticks and pulls my skin with it.

 I had to take a couple mini-rests in the middle of some of the reps, but overall, it went very well.  I almost talked myself out of lifting this morning, since I didn't sleep very well last night.  With only two sets, it was slightly on the short side of the FBB workouts rather than the long side.  6 workouts left in FBB!

Fine Tune B3
1:10
Foam rolling and warm up.
Swiss Ball Crunch - 2x10/10#
Complex - High Pull, Front Squat with Push Press, Back Squat 4/8x45#
Deadlift - 2x15/135#
Dumbell Rotational Overhead Press - 3x15/15#
Single-Leg Squat - 2x15 to bench (niggle in the knee, so I didn't do the last two sets)
Bent-Over Row - 2x15/65#

Kettlebell swings!

I started a new kettlebell program today.  It starts with just swings on one day and Turkish Get Ups on the next.  That said, it was still a great workout, although I realized I did the program wrong.  I did all rounds instead of stopping at 12 minutes.  So, I did 26 minutes instead of 12.  Oops.  Today was swings and the whole thing took about 36 minutes with warm up.  It was a LOT of swings.  240 swings, to be exact.  I did feel like that type of volume helped me feel when I was getting it right and when I wasn't.  It helped me start adjusting.  It felt great and I felt strong, a lot more snappy than last time.  I did much better jumping rope this time.  I actually jumped more than 4 times in a row.  Oh, and I got a blister on the ring finger of my left hand.  I think it will just dissolve into a callous.

Warm up - 2 rounds of 10x wall squats, 10x halos, 10x pumps
Workout - 12 sets of 20 swings (~30seconds) with 1 minute of active rest in between
Active rest - 3 rounds of 4 exercises for 1 minute each: jumping jacks, mountain climbers, squat thrust with pushup, rope skipping

Then, I rode about 5.5 miles with the kiddos, pulling the Trail-a-bike.  We had some nice hills.  Beautiful day!

Lifting and kicking

This fall, I am helping coach my daughter's soccer team.  So, during my lift this morning, I had a coach training video on.  I learned a little. I learned a lot more during our first game today, though!

I really love the chin ups using the Jungle Gym XT.  Here is the lift:

Fine Tune A3
Foam rolling and warm up
Plank with Alternate Arm Reach - 2x10
Complex (Deadlift, High Pull, Push Press, Reverse Lunge) - 4x8/45#
Bulgarian Split Deadlift - 3x10ea/15#ea
Single-Arm Dumbbell Chest Press on Swiss Ball -10ea/25#, 10ea/27.5#, 10ea/30#
Back Squat - 3x10/65#
Chinup - 3x8/JG with feet out front on floor

Another circuit

Today I put together a circuit for myself. I did 20s off, 1:10 on for 4 rounds:
KB swings (16kg, 16kg, 12kg, 12kg)\
JG pull up
jumprope
KB L/R clean (12kg, 20#, 20#, 20#)
JG push up

I don't know what was up, but I couldn't jump rope for anything.  The Jungle Gym XT (JG) push ups were hard.  Really hard.  By the 3rd and 4th round, I was kind of getting them.  The JG pull ups are great.  I can see them really helping my regular pull ups.
Here is Saturday's FBB workout:

Fine Tune B2
1:22
Foam rolling and warm up.
Swiss Ball Crunch - 10/10#, 10/10#
Complex - High Pull, Front Squat with Push Press, Back Squat 4/8x45#
Deadlift - 3x5/155#, 5/160#
Dumbell Rotational Overhead Press - 2x5/20#, 2x5/25#
Single-Leg Squat - 2x5 to bench (niggle in the knee, so I didn't do the last two sets)
Bent-Over Row - 4x5/75#