As the weather decided to turn colder, we decided it was time to turn things up in the gym. For Tuesday, that meant a nice long warm-up to make sure everyone was warm and loose for the day’s workout, followed by a 5 round onslaught with naught more than jump ropes and KBs.
On the count of 3-2-1-go, everyone grabbed their ropes and got to jumping. Sometimes we have workouts where working on your double unders during the workout is appropriate. This was not one of those workouts. In this scenario, it’s less about actually doing DUs than achieving the envisioned training response. As such, anyone not comfortable with their DUs (at least 5-10 at a time consistently) were scaled to 30 Mtn Climbers (15/side) plus 60 single skips (mtn climbers had to be done first).
From there it was right to 20 American-style KB swings and 10 hand release (HR) push-ups. Swings were scaled to Russian (eye-level) for those not yet comfortable taking the KB overhead, while the push-ups were scaled to HR Push-Ups on the knees, and then to regular push-up on the knees. Just over a week ago, we spent a considerably amount of time in class reviewing the KB swing, along with all it’s intricacies (“IN FULL SWING“). If you weren’t able to make it to that class, this is probably a good time to go back and review the blog-post and see how it ties into last nights class.
Quick reminder for high rep KB swings: especially during a met-con situation, where your hands are getting sweaty and your grip is giving out, hold the kettlebell at the corners where the handle and tops of the horns (the side-bars of the handle) meet. By positioning your hands in the corner of the handle (doubled up with the cue to “pull the handle apart”), you’ll gain control over the kettlebell without having to squeeze your grip even harder. This will not only ensure that the KB doesn’t flop over at the top of the swing, but will also save your hands.
Nice work. If you didn’t get the chance last night, be sure to leave a comment with best wishes to Brendan who’s off overseas on another ~month-long assignment starting this week.
And we’ll see who ever’s left in town in class on Thursday.