Just wanna quick post of my past few workouts...
Last weekend I had the honor of instructor assisting at the Dallas IKFF CKT Course. I also had some great Kettlebell fun by continuing my practice.
10 Min. One Arm Cleans @ 24kg and 8rpm
6 Min Long Cycle @ 2 20kg and 6rpm
10 Min. One Arm Long Cycle @ 24kg and 8rpm
6 Min. One Arm Long Cycle @ 24kg and 10rpm
After this I felt something in my right trap and rhomboid (shoulder blade area) that just cramped up and hurt whenever I turned my head left. So I took my father's advice whenever I hurt myself as a child. He would say something to the effect- let's say if I hurt myself and it hurt to make a fist- "Then don't make a fist". So I did my best to not turn my head left.
Yeah! So that didn't really work so well. I decided to take the 2 days off after the cert and get massages when I normally would be practicing. That definitely made a difference. Now I usually take Thursdays off, but because of my shoulder issue leading to 2 days off too many I decided to work straight through this week and I actually feel great for doing so. I'm thinking of seeing how a 6 day training week looks and feels like.
6 Min. Long Cycle @ 2 16kg and 8rpm
Then: 20 Min. Run
3 Min. LC @ 2 16kg and 10rpm
20 Min. Run
6 Min. Long Cycle @ 2 20kg and 6rpm
10 Min. Long Cycle @ 2 20kg and various reps per minute.
I decided to up the pace a bit and start off a touch faster and then finish strong.
Minute 1: 5rpm (I said just a touch faster than my normal 4rpm)
Minutes 2-9: 4rpm (I am almost flexible enough to have both elbows in the true Rack Position(elbows touching hip bones so that I am "bone stacking".)
Minute 10: 8rpm (This was pretty good and I should have knocked out 10rpm)
Total: 45 reps
Overall my grip held out fine and I now know I can bring up my overall pace for the 10 minute sets to a solid 5rpm at least.
4 Min. Long Cycle @ 2 20kg and 10rpm
2 Quarter Mile Sprints
I rested the same amount of time it took me to sprint the distance. Then I just jogged a final quarter mile.
Dat Tis It!