0615 hrs
AirDyne
Warm Up 3 min /55-57 rpm
Tempo Pace 18 Min /60-63 rpm /5.3 Km /130 Cal
Banded KB Shrug (from Joey Smith)
3 x 13 x 50 lbs (3 bounce up /2 bounce down like in vid)
These were awesome. I had to use my EFS Mini Bands instead of the average bands in the video because that was what was in my gym bag today. I simply doubled them up a second time to get some extra tension. What he doesn't mention is the grip element as well. Overall I give these a 5 /5 Gold Star rating. Traps fired up, Grip fired up.
Supersetted
Up Right Rows 3 x 5 x 95
TRX Rollout 3 x 11 (Medium Incline)
Just some other Trap /Ab work to finish up. The Tempo session definitely smoked me pretty hard but I felt I would be in good shape for Friday's KB Test.
24 April
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| Matt Wenning's Gym in Columbus, Ohio |
So today's KB test was inspired by Matt Wenning. I met him at the LTT a year ago this week. He left an immense impression on me. I will make a point of either getting coached by him again in the future or go see him speak at the very least. Super Hero Strong and Genius smart when it comes to training and human body mechanics among other things training related.
Anyhow I saw an interview about a year ago where he spoke how he had used KB Swings as a conditioning /Strength test while he worked with the 3 Bn /75th Ranger Regt. I have been working towards this ever since ever so slowly. Today I thought I would give it a full go.
Last time I stopped around 4 min as my low back started fatiguing and I lost my focus (got bored?).
So with that in mind here is how it went today:
KB Swing (AMRAP)
53 lbs KB (24 Kg) x 10 min 10 sec
Overall this was a great challenge. Keeping your mind into the swings in the first few minutes (boredom after about 3 min) which then switches to finding your happy place as fatigue, then pain slide in.
During Min 4 my grip started to burn slightly
During Min 6 my mid back started to ache burn also.
During the start of the Min 10 my grip started to go, I adjusted a little and then the KB came loose.
My pace through out was about 40 swings /Min which is slower than my usual 45-50 swings /Min I do during my normal 1 min weekly work sets. I did use the KB /Band setup I usually use either. My hip seem to handle the free swings but week in, week out I will go back to using the attached Band.
I will look 12 weeks down range and try this again. The Goal is 13 min. It is within reach from there I just go faster and harder.
GHR 3 x 9 x Bodyweight
Pull Up Shrug
Close Grip 2 x 7 x Bodyweight
Wide Grip 2 x 7 x Bodyweight
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| Keep Moving Forward, Keep Getting Strong(er) |
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