Bell, Round 2

I hit the kettlebell again. I’m lucky, I have smart, experienced people who are willing to help me when I go astray. With the help of Dan Cenidoza I got a much better program…. aaaannndddd I think I screwed it up.

This is the program as it was given to me:

3/3 windmill
20/20 swings
3/3 turkish get ups
20/20 swings
5/5 bottoms up press
20/20 swing

and here is how I got it right: I researched a couple of the moves to make sure I got them right. I looked up the Turkish get up and the wind mill. I even got the wife to join in for fun. I got a huge sweat of my own going and my back was aching when I was done.

Here’s how I think screwed it up: First, as I mentioned, my back was aching. I assume this is a residual of the fact that I would start to slack towards the end of my swings. Thus I would lose my hip snap. My lower back was doing more work than it should have. Second, at this point in time I can’t bottoms up press my bell. I just don’t grip it hard enough. I can kinda get it out and balanced but once I start to press the bell comes out of balance and spins down. So I end up doing a palm press. Third and the biggest and best of all I think I screwed up what Dan actually intended for me to do.
I got started doing the program, with the wife, and got all the way through the rotation and headed through it again. Then my wife looked down and asked how manu reps we were supposed to be doing. We looked at it and thought awe crap we are supposed to do 3 sets of 3 then 20 set of 20 and so on. Then we thought, that’s a lot of damn swings, that can’t be it. Then I thought maybe each side of the slash represents an arm. In other words 20 swings with the left then 20 swings with the right the 3 turkish get ups with the left then 3 with the right and so on.

So here is what I did:
3 windmills with left, 3 windmills with the right
20 swings with the left, 20 swings with the right
3 turkish get ups with the left, 3 turkish get ups with the right
20 swings with the left, 20 swings with the right
5bottoms up press with the left, 5 bottoms up press with the right
20 swings with the left, 20 swings with the right
3 windmills with left, 3 windmills with the right
20 swings with the left, 20 swings with the right
3 turkish get ups with the left, 3 turkish get ups with the right
20 swings with the left, 20 swings with the right
5bottoms up press with the left, 5 bottoms up press with the right
short rest, probably 30 second
20 swings with the left, 20 swings with the right

So I think you can see where I probably screwed up. Either way, it was a great workout and I broke a great sweat.

Doggin’ It

I got to the gym lst night for a little cardio session. Unfortunatly myl legs were still tired from the rest of the week. I tried the hills setting but was already grabbing the tradmill at 10 minutes. I changed to the manual program and alternated betwen walk 2 min , run 5, through another 20 minute session. Then I went and did hang cleans and attempted snatches (it was somewhere between a snatch and clean with just a little press) with 85lbs. I det 4 sets of five reps of each with no rest between the two then like 2 minutes rest before doing another set. I thought I might lost my chili and it was spicy chili, I was not looking forward to it.
I got home late and didn’t have time to do kettlebell before bed. Tonight we are going to a concert at the symphony so I will try to work in Dan Cenidoza’s program then.