Dave Hedges
Aug 26, 20122 min
Another busy week so training was a bit intermittent.
I did however get back to throwing some iron around, first time in over a month I’ve done anything other than demo the kettlebell.
Still kept up a good relationship with the foam roller, we’re thinking of getting engaged soon…..
Monday:
Swings!
24kg hand to hand swings x 100
Double 16kg 1 handed swing x 50 l/r
40kg 1 hand swing x 50 l/r
24kg hand to hand swings x 100
Nice.
Also to grease the groove pull ups throughout the day.
Tuesday:
Swings again:
laid out all the bells: 8, 12, 16, 20, 24, 28, 32, 36, 40, 44 and did pyramids:
10 reps 2hand swings 8 through 44 and back
10 reps left hand swing 8 through 36 and back
10 reps right hand swing 8 through 36 and back
10 reps 2 hand swing 8 though 44 and back
Taught for two hours then joined in on the conditioning class for a circuit of:
Bodyweight rows
Knee Jump to Long Jump
Ab Wheel
Battling Rope
Ring Push ups (played around with arm excursions on these)
Jump Switch Lunges
Sledgehammer Slams
We did 4 rounds on a variety of work to rest ratios. It felt gooooood
Wednesday
Tight for time so only a quick 300 squats
Thursday
Again trained with my class, using the guys energy for my own motivation.
Warm up with mobility, squats, push ups, lunges
1: Double KB Front Squats to low box 5 reps x 16’s, 20’s, 24’s, 28’s and 4 x 32’s (ths was the first loaded squat in months!)
2A: 1 Arm Push Up L/R x (1,2,3,4,5) x 3
2B: Pull Up + 20kg x (1,2,3,4,5) x 3
3: Double KB Clean/Burpee 5×5
stretch to cool down.
Friday
No training other than a few pull ups here and there and some quality time with my foam roller.
Saturday
Playing coach. With my guys at the Irish Kettlebell Sports Championships.
Did play a little in the warm up area as i helped the guys but felt the rack possition straight away. Its definitely a hip extension issue I have. Pressing bells overhead is no worry, but the jerk is a problem.