Squats and swings

Yesterday was a good squat workout.

Squats - 20x45#, 9x65#, 9x75#
Reverse Lunge - 6x6x65#
Hanging Knee Raise - 6x6
Plus a bunch of stuff to get points on Fitocracy.

Today, I did the 2nd workout from Mastering the Hardstyle Kettlebell Swing. Good stuff. I could follow along a little better with this one. Still not sure I like follow-along videos for kettlebells. I get annoyed when I'm not in synch with them. But, it was great to have the cues and the programming ideas.

All together I did:
230 2-handed swings with the 16kg bell
150 1-handed with the 12kg bell
90 1-handed with the 16kg bell

1-handed swings, in particular, are giving me issues with grip. I have a hard time gripping properly so as not to cause callouses. Hmmm....

I also did some silly stuff for Fitocracy quests:
BP 3x45#
Seated DB Press 10x15#ea
DB Chest Flyes 15x15#ea
DB biceps Curl 15x10#ea
Cable Face Pull 10x20#
Dance 10 minutes

Kettlebells!

I made up a kettlebell workout today. I wanted to work on the basics. I think I acheived that. The snatches went better than usual. I think working on single arm swings helped that. I hit my arm a little, but not too bad. That's a fear I have. That fear can make me overthink the move. I that will get better with practice. This took about 40 minutes.

Foam rolling
TGUs - 20# - 5R, 5L, 4R, 4L, 3R, 3L, 2R, 2L, 1R, 1L
Cleans and Presses - 12kg - 5R, 5L, 4R, 4L, 3R, 3L, 2R, 2L, 1R, 1L
Snatches - 20# - 3R, 3L - 12kg - 3R, 3L, 2R, 2L, 1R, 1L
2-arm Swings - 16kg - 7x 30s/30s (20 per set)

Floor Presses!

The snow has started! It's not clear how much we'll get, since we are on the edge of a system, but it's coming down thickly right now. Maybe the ski hill with get a reprieve from snow making!

This morning was a good lift. I'm liking the shorter routines. That leaves me more time to get in a little bit of pre-hab work, like foam rolling and arm bars.

Beautiful Badass Simple Strength Wk1D2
Desk Jockey 2 warmup/mobility, arm bars
Floor Press - 8x45#, 6x45#, 4x65#, 9x85#, 9x85#
Diamond Push-ups - (subbed for dips) 6x6
Palms Up Inverted Row - 6x6

I'm baaaack!

Yesterday I finished up Body of Fire. It felt great to be done. It was a tough program. There wasn't much heavy lifting, but it was still hard. I definitely improved my push-up capacity. All in all, I did 1740 push-ups, not including ones that were included in the combos.

Now, I'm on to Beautiful Badass, using the Simple Strength program. I also warmed up with the Desk Jockey Option 1 warm up from Assess & Correct. I miss Eric Cressey's mobility work, so this was welcome.

The program was shorter than I've been doing, so I had more time to do some soft tissue work afterward. That will be helpful. I think I will call this day my grip strength day.

Here is is:
SS1
DJ1 Warm-up
Deadlift - 9x135#, 9x145#
RDL - 4x6x135#, 6x145#, 6x150#
Hanging Knee Raise - 6x6
Foam rolling and soft tissue work

I'm still here!

I see it was before Christmas that I last posted. I'm still working out. I just don't have much need to record everything on Body of Fire, since I'm not focussed on increasing weights. I worked out a few times over break, went for a couple walks, played playground tag, and went skiing. Not bad. Not as good as I had wanted, but the little bit of weight I gained came right off when I went back to eating normally and stopped scarfing down chips and chocolate! Ha!

Today, I did the 3rd Workout of the 10th week of Body of Fire, which is in the 3rd Phase. That means I have only 9 workouts left, since I probably won't do the "bonus" phase. I have changed things up a little, so I guess I haven't really done BOF as written. For example, I can't get my head around AMAP sets most days, and they don't work very well when the weight increments available for a lot of the exercies go from "I can do a ton of these" to "I can't do a single one of these" in one step. So, I get as close as possible and stop at the rep goal if I can get there. Also, I've stopped jumping rope for a warmup, since I just can't jump rope worth a flip. I tried and tried. It ends up not being much of a warm up if I have to stop all the time. So, I've been doing kettlbell swings. With the 16kg bell, I get a MUCH better warm up. Almost too good! Also, it is just too difficult to get outside to do sprint at the end of the even numbered workouts and I have a (justified, I think) fear of falling on the sidewalk when sprinting. Excuses, I know. For a while, I subbed high knees. Recently, I've started doing more kettlebell swings, since I am preparing for the HKC cert later this year.

When I'm done with this program, I'm probably going to do the big lifts again, so I'll be posting more at that time!