Rites of Passage: Day 3 (Heavy)
- Foam Roll / Lacrosse Ball
- Kettlebell Warm Up:
Goblet Squats x 10
Kalos Sthenos Get Up x 1 each side
a1) Clean and Press Ladders: 3×1,2,3
a2) Pull Up Ladders: 3×1,2,3
b) Swings: 6 Minutes (20 reps on the minute = 120 total swings)
- Finished w/12 minute Eischens Yoga Routine
I’m starting to finally feel better after that little cold I ran into, and after having my nutrition dialed in for the past week, I’m officially feeling back to myself.
I’m looking forward to getting back to my martial arts training and tackling a few goals for the year. Most of them are behavior based rather than outcome based…I mainly want to get back to being consistent, but I am going to work towards earning a purple belt in Brazilian Jiu Jitsu. On top of that, I’m going to make sure I get some Kali/Escrima work in at least weekly…the stick work is something I have ignored, but the skill set would carry over to everything else that I do. I also have an “odd” goal of getting my striking just as good from the southpaw stance as it is from orthodox. So, this will require me to do EVERYTHING from the southpaw stance, at least for the next few months, and will help me maybe discover some new details that I hadn’t picked up yet.
All in all, I feel good and I’m focused for what’s ahead.
Didn’t get the heavy day in…no excuses but realized I was doing the heavy day workout on each day Monday and Wednesday. Spent Friday doing some light “fun” work in preparation for instructing my first kettlebell class on Saturday. So used the wife as my rehearsal on Friday.
Saturday, taught the first class. Had a decent turnout with 10 people. Went through a warmup then instruction/progressions on the swing, clean, and press (all I could fit into an hour). Then ended it with a “taste” of KB training.
AMRAP in 10 minutes of 15XSwing and 10 (5r5l) push presses. Had everyone break into 2-man teams and burn it out.
After the class, my wife wanted to do a “crossfit” workout. I’m slowy trying to get her to move out of the conventional workouts. So on the fly we did 3 rounds of 10 snatches l&r, 10 horizontal pull-ups, and 10 box jumps.
Tonight I’ll bust out the light day….
Good stuff, Dale…the class sounds like a blast!