Ingo fitness club

[FishnHunt]

Got full clearance for my knee this morning. Looking forward to getting back to oly lifting & running, even if it's a slow process.

 

[maansmit]

Got full clearance for my knee this morning. Looking forward to getting back to oly lifting & running, even if it's a slow process.

Good news. Definitely take it slow.

 

[maansmit]

Ran 5 miles today. Pace was decent.

 

[Sylvain]

Did a few sets of walking lunges, squats, pushups, pullups, chinups.
I think that's all.

 

[hoosierdoc]

Today took me 19:13, at 105# power snatch

3 Power Snatch (135/95lbs)
Row 1km
5 Power Snatch (135/95lbs)
Run 400m
7 Power Snatch (135/95lbs)
Row 1km
9 Power Snatch (135/95lbs)
Run 400m

 

[hoosierdoc]

I sucked at today. Was supposed to do 75# squats but I didn't have 15# so I did 95#

15 rounds:
9 lateral jumps over bar
7 push ups
5 front squats

took me 21:35

 

[lovemachine]

So this week I started the 10,000 kettlebell swing workout.
https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

I've only been able to make it to 300 swings. By the time I get to 300, I start getting a really bad headache, so I quit.

I'm not sure why it happens. Maybe my head is bobbing while I swing. Maybe I'm swinging too fast. No idea, but it sucks.

 

[hoosierdoc]

My back gives out on high KB swing reps. What weight are you doing? Would you have time to do 200 inAM and 200 in PM to break it up and work in a few rest days?

about to do a quick one

8min AMRAP
6 135# front rack lunge
12 55# deadlift

 

[lovemachine]

My back gives out on high KB swing reps. What weight are you doing? Would you have time to do 200 inAM and 200 in PM to break it up and work in a few rest days?

about to do a quick one

8min AMRAP
6 135# front rack lunge
12 55# deadlift

I could try that. I've been sleeping as long as I can in the mornings, because that will most likely change come Christmas time

 

[Ben Nelson]

My back gives out on high KB swing reps. What weight are you doing? . . .

Try swinging the KB to just over waist level. Your upper arms should be tight to your sides as you swing. All of the power should come from your stable feet and glutes with abs tight . . . The KB swing is primarily a hip hinge exercise. The arms are just along for the ride in the KB swing.

 

[hoosierdoc]

thanks Ben, I've been told that it's hip/glutes mainly but hard to keep the form as I get tired. I've been trying to toss the pelvic thrust in there to get them up which helps. Our gym lets you do Russian or American style, whichever you prefer. I weigh about 240# and a 53# KB kills me. The 35# do much better but then I feel wimpy.

 

[lovemachine]

I also suck at KB snatches.

 

[Hawkeye]

So this week I started the 10,000 kettlebell swing workout.
https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

I've only been able to make it to 300 swings. By the time I get to 300, I start getting a really bad headache, so I quit.

I'm not sure why it happens. Maybe my head is bobbing while I swing. Maybe I'm swinging too fast. No idea, but it sucks.

I did that alst year in August. 300 swings in 15 minutes every day plus a fwe extras throun in to get to 10,000 over the course of the month. Used a 30Second work, 30 second rest pattern. Started with lighter bells and moved up over the course of the month. THink I usually used a 36# one. Try starting off at 18 or 20 and then move to 25 , etc over time. Had no rest days...

 

[Ben Nelson]

thanks Ben, I've been told that it's hip/glutes mainly but hard to keep the form as I get tired. I've been trying to toss the pelvic thrust in there to get them up which helps. Our gym lets you do Russian or American style, whichever you prefer. I weigh about 240# and a 53# KB kills me. The 35# do much better but then I feel wimpy.

I hear ya. If you're trying for a large number of reps (say, more than 15), it gets difficult to maintain form. The pelvic thrust/hip snap or whatever you want to call it is the movement you want to emphasize, but it is important not to hyperextend the lower back.

I started where you are now, about 240 lb swinging the 53 lb KB. I'm down to 225 lb and work in the 8-12 rep range for 5 sets with 88-97 lb KB. The thing that I found that works for me is that if I find myself swinging the KB to midchest with no noticable stress in the shoulders, the KB is too light. A heavier KB helps me to maintain the form for that rep range.

 

[lovemachine]

Yea I'm going to try for 400 tonight. Would like to figure out the reason for the headaches.

For lunch today, had my normal salad with half a chicken breast, broccoli, cauliflower, chopped bell peppers and Kale. I also included a hard boiled egg. I haven't had one of those in a long time

 

[maansmit]

That KB garbage was hard. I made it through 400 with a 50# KB but had to stop due to time and grip strength considerations. Took me about 35 minutes. I did do pull-ups and dips in between the sets of 20 KB swings.

i probably could have made it through 500 but didn't want to get too sloppy and cause injury. A 35# KB would probably have been a better choice today.

I am undecided if we we will continue with this or not. I already do 800 push-ups per day (Monday-Friday).

 

[Hop]

My knee feels better after a couple weeks of lite to nothing. I'm ready for a jog but the sun is starting to go down too early. I might try night jogging with a head lamp. You guys are making me feel like weaksauce!

 

[Sylvain]

I didn't do 800 pushups today.

 

[maansmit]

I didn't do 800 pushups today.

Slacker.

 

[Sylvain]

Slacker.

I did a few today, plus regular workout.
Just no idea how many, but I know it wasn't 800.Maybe half.