Tuesday, November 16, 2010

Kettlebell Swings, Wall Ball, Pullups

Gymnastic WU/skills 1

squat to ball
  • reach back
  • full depth
Skill Transfer with 15# bar:
  • Burgener WU
  • Snatch Balance
  • Bench 3 x 5

Three rounds for time of:
  • 30 Kettlebell swings, 1.5 pood
  • 25 Wall ball shots, 20 pound ball
  • 20 Pull-ups

Time limit:  20 minutes
Test: wrist travel, wrist rack position.
  1. Low band bias against wrist, hand on floor, trap hand with other hand, straight arm, roll body into wrist, go hunting; 2’ per hand.
  2. high band, bully position, neck away under ball; 2’ each side.
  3. high band, overhead with elbow bent back, pull neck fwd and over; 2’ each side.


    1. CW: 20:00 DNF 1.5pood KB, 20# ball, 1st and 2nd round, 5 kips each, all others jumping. Ego got the better of me; Kirsten used a 1 pood KB, so naturally I had to go heavier. I'm not really ready for high reps on the big boy. Maybe short reps.

    2. 18:04. 1 pood, 14# ball, kips. I was really happy to have advanced up to the 1 pood KB. Just like my mentor! This one was a killer. Many breaks for breath. Close to the time limit, I scaled this one correctly. There is room for improvement; I'll stick with these weights for awhile.

    3. 19:35. Just by the skin of my teeth! I used the 25# kb, 10# medicine ball, and jumping pullups. I can really tell that I have not been consistent working out with my crazy fall, but happy to get back into the swing of things. This one really had me winded and I completely panicked during the first round, which aided in my breathlessness (who knows why...fear of failure?) so I need to workout my head just as much as my body. Still doing mainly paleo eating, but have incorporated small amounts of dairy here and there, and the occasional grain. I will try the whole 30 challenge again after the holidays. Don't know if strict paleo is for me...but I can appreciate the fundamentals of it!


    How'dja do? Waddya think?