Kettle bell day

I only made it to the gym due to some needed coaxing from a co-worked that usually goes down at the same time - originally planning to run, I just didn't have a lot in me. So I decided to do some kettle bell work - which I had brought in to my work gym from home.

Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips

What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)

I then completed the following with my 30# Kettle Bell

KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps

It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!

Clean and Push Press

I actually did this one a week ago now, but hadn't posted it. In fact, I have a few make-up days to get on here.

This was done on 11/12 - the main site WOD was 1-1-1-1-1-1-1 clean and jerk. I haven't done the jerk before, and didn't feel comfortable with steel plates/no bumper plate and unsupervised - so I swapped for Clean and Push Press. I stopped doing push press after failure, but continued doing cleans up to 7 sets of 1 rep.

I warmed up with:
1000m row - 3:39
10 overhead squats - 45#
10 pull-ups
115# clean and press x 5

I then moved into the exercise. My previous PR on clean was 175 and 165 on the push press.

I started out nice and light - 135.

I took, including swapping the weights around 2 minutes rest between attempts. I did 155 next pretty easily and moved to 185. This went up, but it was a good struggle - PR by 10# and 20# for clean and push press respectively.

I then moved to 195 - clean was no problem - but when I got to the push press, I didn't quite make a full lockout before I felt a severe discomfort, somewhere between a pop and a pinch in my left shoulder. A week later, this is still causing my neck to be stiff - not exactly sure what happened, but it didn't feel good.

So after that, I opted to just do cleans (yeah, yeah - I maybe should have stopped). I pulled off 205 fairly easily, so I thought - getting nice and low with the full squat. Afterwards, I got a little over-zealous and attempted 220. This didn't make it to the rack position after 2 attempts. The first attempt barely got beyond a dead lift position before I brought it back down - it didn't feel like it was going up, so I stopped and went back down.

I probably should have given my self some rest, but instead, just adjusted my footing and grip and went back in for another go. This time I almost got it all the way through, but just couldn't get under it.

I dropped the weight to 210 and tried again - again maybe a little too quick - and I failed again.

So my PR for clean stands at 205 and my push press at 185. Good improvement!