Going straight to 32 kg today after 20 months with 16 kg (last 2 months doing TGUs with 24kg) got my arse kicked properly.
I feel like I’m starting anew. I originally planned on doing the GtG routine I do lately then throw in a 10 minute 40-20 swing session to kill me off for good.
Well, I only managed 10 TGUs (5L-5R), 10 Pistol Squats (5L-5R), barely did the 40-20 for two minutes and I was done. Sitting on the floor… barely, because I had to work my thighs like I haven’t in a looong time. After doing 5 inclined pushups I called it a day.
I might consider going back to the Easy 20 Kettlebell Workout to get things rolling again with the 32 kg.
Never look back, never back down, stay alert and act sensibly.
Pull-ups chin-ups… Still working on proper full range but decided to take a stepped approach. At the office I pull myself up quickly do slow declines from the top chin-up position. No hurry, feeling all the pain slow. At home I use the edge of the dinner table, body firm and aligned, only the heels touching the ground but without giving any support to the movement.
I try to do at least one of these or, if I can manage my time, both the noon and the evening exercises.
The routine is still pretty much the same: 10 TGUs (5L-5R) 10 Pistol Squats (5L-5R) 10 Chin-ups 10 One legged push-ups (5L-5R)
I have suck at pull-ups for as long as I know myself. So what good are 32 kg Turkish Get-ups when you can hardly manage one full range proper pull-up or chin-up?
Therefore I decided to add 10 pull-ups to my daily Grease the Groove fun. A progressive approach makes sense, as it will help reducing or even preventing shoulder strain and tendinitis, injuries often experienced in the process of mastering pull-ups.
10 24 kg TGUs (did 32 kg yesterday so I lessened the load)
Well after three weeks of GtG TGUs with 24 kg today was the day where I was finally able to do 10 repetitions of 32 kg TGUs back to back (3L-3R-2L-2R) 🙂
I am a bit sore as this a whole new dimension for my body but I am happy I made the step up there. I’ll keep working on this.
Today’s noon time workout:
10 32 kg TGUs
10 One legged squats (pistols) (5L-5R)
15 Slow pushups
5 Half pullups (I am miserable at these and need to focus more)
2 Laps of Farmer Walk with 18 kilo weights (one lap on each side around a basketball field)
Then I did barbell snatches and cleans just for the fun of it. 2x 40 kg sntaches where relatively easy (even after all the stuff done above), and 2x 60 kg cleans where also quite solid. I know thats not much but its not something I am for anyway.
Well I’m afraid this is getting beyond the GtG definition approaching a full workout set status:
10 TGUs (slow 5 on each side)
10 One legged squats aka pistols (5 on each side)
3×10 slow pushups
In addition I did some stair running, box jumps, ninja squats and farmer walks today but usual routine is the above one. One at noon and one in the evening where possible.
I am very happy that I am finally able to do proper one legged squats 5 times back to back. Pretty sure this is the work of the TGUs I do regularly lately as it forces you to improve cross body muscle coordination which helps a lot with the pistols IMHO.