Warm up, stretch routines 80 Kettlebell Swings 30 seconds rest 10 Turkish Getups (3L-3R-2L-2R) 30 seconds rest 60 Kettlebell Swings 30 seconds rest 20 Windmills (5L-5R-5L-5R) 30 second rest 50 One Armed Rows (9L-9R-30s rest-8L-8R-30s rest-8L-8R) 30 second rest 40 Kettlebell Swings 30 seconds rest 10 Pushups (as strict and slow as possible) 10 Squats (slow) 10 Pushups (as strict and slow as possible) 10 Squats (slow) Stretch and cool down
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)
10 one leg assisted pull-ups
10 one legged slow push-ups
10 one legged squats (pistol squats)
Two months have passed since my last post.
I have slowed things down a bit since then, exercise-wise.
With more focus on the Turkish Getup and complementary body weight movements doing them SLOW!
Yes, you heard me, slow. I realized I was rushing the moves lately, resulting in sloppy style not utilizing the core muscles properly. For some moves slower is better if you are not opting for cardio and/or endurance. Well you kinda get the endurance bit with slow.
Last time around I mentioned doing TGUs with the 36-36 HIIT protocol and I did. I was able to squeeze (literally) 4 TGUs inside 36 seconds. I thought I was super, I thought “Well this has gotten easy with the 16 kg kettlebell, I definitely need to move up to 24 kg”.
While I still should get the 24 kg for the ballistic moves (swings snatches etc.) I couldn’t be more wrong about my mastery of the TGU using the 16 kg bell.
I took it the other way around, stretching a single full TGU cycle over 40-50 seconds, doing proper footwork, stance and the bridge.
Turned out that 5 reps on each side at this pace was a complete workout on its own. Really working all the muscles that should get involved… properly! 🙂
Now I am taking the slow path for non-ballistic kettlebell moves to improve form, stability and balance. I also slowed down the cardio moves like for example the squat thrust.
This way I revisited the 300 Meltdown Kettlebel workout. Taking it slower to improve and emphasize proper form instead of rushing the moves trying to beat the time made a world of difference as how my muscles feel and look 😉