Self Saturday KB Workout at the gym

I wasn't aware there was no 9am KB class today. Did I just waste my commute to the gym? NOT AT ALL. The beauty of been working out alone at home for the past 1.5 year is I could actually put a workout together. It did take a little time for me to do since I wasn't quite prepared but one thing for sure, I've been planning to work on my legs!

I put this as I went thru.

Workout:
3x15 KB sumo deadlift (70lbs /32kg)
3x5 KB sumo deadlift (105lbs / 48kg)
3x5 toes to bar (on a pull up bar) - only got halfway through
3x15 KB Swing (35lbs to 44 lbs - 53 lbs)
20x elevated plank crossed knee tucks (each side)
3x10 KB Goblet squat (35lbs)
20x leg lifts

HIIT:
1 min rest/ 30 sec max effort - 8 rounds - skipping/ double unders
1 min rest /30 sec max effort -10 rounds - Rowing

Note: I need to keep in mind not to bend my legs when jumping for double unders. It put too much pressure on my hamstrings and calves.

LBKC 2012 Christmas Eve KB Workout plus HIIT Rowing

Today's workout was a beast! My upper back is already toast from yesterday and Friday's TRX rows so it was quite challenging for me, especially the pull ups, even though it was assisted with a thick band that supposed took off 75% of my bodyweight!

Workout:
2 Rounds:

• 20 One Arm Jerks (each side) - 15lbs KB
• 40 Sumo Deadlift 53lbs KB
• 40 Russian Wiper 15lbs KB
• 20 One Arm Thruster (each side) 15lbs KB
• 40 2 Arm KB Swing 25lbs KB
• 20 Pull Ups (thick band assisted)
• 20 Box Jumps (20" box)

Note:

1. For jerks I did Push Press since I haven't learned it yet
2. Russian Wiper: Lie down, hold KB over head and to leg lifts
3. One Arm Thruster: Basically squat and press up
4. Box Jumps: I did step ups

Then after finished with 2 rounds circuit:
80 yards overhead walking lunges (10lbs plate)

Result: 34:13

The best record was 24:02.

Then I did HIIT Rowing (1 minute rest / 30 sec MAX effort for 8 Rounds). I think I almost ran out of my gas. My rowing wasn't as great as yesterday. It could be because of the longer and tougher workout prior.

And I have nice gifts on my palm hands: calluses!

LBKC Sunday Kettlebell Workout

My trainer was late today because he got a ticket. I almost thought if for some reason he couldn't show up, I was so ready to make up my own workout especially I had full access to all of these weights!

Anyway glad everything is ok.

Workout:

Part #1: 3 Rounds circuit

• 1 minute Turkish Get Up (30 sec each side) - used 12lbs KB
• 30 sec Goblet Squats (used 30lbs KB)
• 1 minute One Arm Clean and Press (30 sec each side) - used 15lbs KB
• 1 minute One Arm Rows (30 sec each side) - used 18lbs KB
• 30 sec Mountain Climbers (I sprinted thru this!)

Rest 1 minute and repeat the entire thing for 2 more rounds!

Reps I managed (as much I could remember):
TGU about 2-3 each side
Squats about 10-12
Clean & Press about 8-10 each arm
Mountain Climbers - didn't count!

The key here is not putting down the KB when switching sides. I wish I could go to 15lbs for the TGU but for the time being, I'll stick to 12lbs until I build my shoulder strength, especially my left arm.

Part #2: 5 minute snatch practice (used 12lbs & 15lbs KB)

Part #3:
30 sec off / 30 sec active 3 Rounds

• Burpee (no push up) KB High Pulls (used 30lbs KB)
• Close grip push up (hands on KB)

Reps I managed (as much I could remember):
Burpee High Pulls about 8-10
Close grip push up about 5-6

Afterward I went to the gym area and did HIIT Rowing
(1 minute rest / 30 sec all out for 8 Rounds)

Result: 1.6k row - not bad!

Hmm can I say that I actually kinda like rowing? Maybe it's too early to say that since I haven't tried to row 1k all at once!

Overall today's workout was AWESOME and I'm glad I finally didn't chicken out picking up my weights! I could still feel some soreness on my upper back from Friday's TRX rows and I think today it will be a bit more sore from those close grip push ups!