Pressing matters

This morning was another good lift. I watched Rippetoe's Starting Strength video for the overhead press during this. That was nice because I don't have a whole lot of experience with the BB press.

EC mobility Desk Jockey 2
arm bars
Standing Overhead Press - 3x45#, 3x55#, 7x65#, 9x60#, 7x60#
Suspended Push-up - arms raised ~2ft on JGXT - 6x6
Neutral Grip Chin-up - using JGXT with feet on floor - 6x6
Then 3x45# bench press for a Fitocracy quest :)

I think I found my 9RM (if there is such a thing) on the OH Press!

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