Swinging some more kettlebells!

I meant to lift this morning, but I misread my logs and did the next KB workout instead. That's ok, because I didn't have enough time to lift. Tomorrow I will have more time. I just realized I way overstated what I did last time I did swings. By 2x! I'll correct that to 12 sets. This time, I actually held to the 12 mintues for swings. I also increased to my 16kg kettlebell. My heart rate kept getting up to the 170s during the swings. Good work out!


Warm up - 1/2 FBB warm up, 2 rounds of (10x wall squats, 10x halos, 10x pumps)
Workout - 12minutes (6 sets) of 20 swings (~30seconds) using the 16kg kettlebell with 1 minute of active rest in between, then 5 minutes of skipping rope
Active rest betwen KB swings - 1.5 rounds of 4 exercises for 1 minute each: jumping jacks, mountain climbers, squat thrust with pushup, rope skipping

During the active rests and rope skipping, I kept feeling like I was in aerobics class. I had Lady Gaga playing and the beat was so strong, it was impossible not to keep with it!

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#

Met circuit switchout

I had planned on finishing up yesterday's workout, but I just didn't have much energy this morning.  I think I'm coming down with something.  So, I did a met circuit.

Here it is:
foam rolling and warm up
10s off/45s on
2 rounds

Hop scotch
Single leg squat thrust
Mountain climber
KB swing (20#)

Rope jump
Explosive step up
Prone step off on Swiss ball
Squat jump

More cautious DLs

We were out for a few days sailing.  What fun!  Now, back to lifting.

I didn't have enough time to finish, so I just did the first two alternating groups, but did 3 sets of each.  Then, I followed up with jump roping.  During the DLs, I could feel some tightness in my right hamstring.  I assume this is all part of my messed up right side.  Hmmm... I played around a bit with how it would feel if I raised my left heel a bit.  I might try that in the future.

Dial It In A3 (part 1)
~0:58
Warm up and foam rolling
Plank on a Swiss Ball - 3x90s
Upper-Body Core Stability Russian Twist - 3x10/20# (legs in the air)
Deadlift - (warm up 68/115#) 6/135#, 6/145#, 6/150#
Military Press - 6/25#ea, 6/27.5#ea, 6/28.75#ea
Jumproping - 6x(20s off, 45s on)

Unfinished business

This morning I finished off what I didn't get to yesterday.  I figured out that if I had finished yesterday's workout, it would have approached 2 hours for 2 sets and if I had done 3 sets (2-3 are prescribed) it would have been well over 2 hours.  Uh, no.  So much for quick workouts. 

As it is, I did 2 more rounds of the met work, the finisher, and jumprope.  I'm still not very good at jumproping.  It ends up like short interval work, random, like a fartlek.

Forward and Back Stepover - 2x8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 2x15/27.5#ea
Single-Leg SHELC - 2x15ea
One-Point Dumbbell Row - 2x15ea/32.5#
Squat thrusts + tuck jump - 3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 (5 minutes)
Jumprope - 5 minutes

Catching up!

Ok, so I haven't updated lately.  I have been dealing with a mild case of achilles tendonitis.  (According to the doctor, it's probably this rather than plantar fasciitis, but they are closely related.)  I was taking it easy and not running much to save myself for the Dam to Dam 20k.  So, I didn't get nearly as much training in for the run as I had hoped.  I did finish the Dam to Dam, but not as well as last year.  I had to take a potty break a couple miles before the end.  Also, it was so much warmer than I'm used to, I was exhausted by the end and had to walk a bit.  Nonetheless, completing 12.4 miles is nothing to sneeze at and it's something I wouldn't have been able to do a few years ago. I finished in 2:32:38 compared to 2:25:24 last year.

Less than a week after the 20k, I was off with my family on a ~130 mile fully self-supported bike trip along the Katy Trail State Park in central Missouri.  We did over 35 miles on each of the first three days, then 19 miles on the last day.  Normally, that wouldn't be a whole lot of riding, but considering it was on crushed gravel (sometimes not firmly packed), we had all our camping supplies, clothes, and food with us, as well as our two young kids, this was not a leisurely ride! (It didn't help that I was still recovering from the 20k, I'm sure, and it was in the 90s the first couple days.)  It was a great trip that went off seamlessly.  We did a lot of planning ahead of time, considering it was the longest tour ever, especially with kids.  A great experience.

Now, it's time for me to get back in the rhythm of daily workouts.  This morning, I got up to lift, only to find the tent set up in the basement.  This almost made me give up working out for the morning, but I decided I had woken up so early to work out, by golly I was going to work out!  So, I pulled out a BodyRock.tv workout, Tik Tok Challenge, and got a good workout in.  In fact, I was very surpised to see that my times for the challenge were considerably better than the other three times I did this workout!  And I was 8 pounds lighter at the time. (Oops!!  Time to nip that in the bud.)

My times today were:  2:30, 2:46, 2:54
My previous times were: 
3:25, 3:34, 3:26
3:37, 4:06, 3:43
4:21, 4:05, 3:48
So, the plan is to lift tomorrow morning and I'll make up a plan to stick to for the long term soon.  (The tent is coming down tonight!)

In the zoo?

Ok, so it's hard to come up with new blog titles for the same workout.  Today I did the Tik Tok Challenge again.  This workout has two animals: monkeys (push-ups) and crabs (kicks).

When I started, I didn't think I felt all that energetic, but I ended up beating every single combo time from the last two times I did this workout!  Woot!

This time: 3:25, 3:34, 3:26 (compared to 3:37, 4:06, 3:43 and4:21, 4:05, 3:48)

My heart rate was up over 180 a couple times!  Tough workout.

TMI
Last time I did this workout, jumping rope presented issues.  I mentioned it on my board (because this blog felt too public for that sort of stuff) and a friend mentioned that jumping rope with one foot at a time helped people she knows.  By golly, it helped me to!  No issues today! 
/TMI

So, I used the running jump rope method and all was good.  I think I made fewer mistakes, too, about one per 20 second interval.