Wednesday it was back to the fun times. I kinda sand-bagged the deadlift portion of the WOD -- still kinda antsy about reintroducing heavy deadlifts, but I went for it on the heavy kb swings, cause I love those. :)
Strength: deadlift 3x5 at 80-85% 1RM
I've been working on hip position on my return, and am feeling a lot more confident. My natural lordosis (forward hip inclination / "booty pop") has made it a long process for me to learn how to "flatten" my back, instead of hyperextending my lumbar spine. The "stick your butt out" cue is basically over-kill to someone like me -- it's out all the time already!! hehe
All I can say is, thank god for my wonderful coach Doug who is so patient with me, and gives me so much great advice and guidance. With him helping me, I finally have hope that someday I will make it to that 1.5 x bodyweight deadlift. :)
KB SWINGS 32/24 KGResults: using the 24kg kettlebell, and swinging it American-style, I completed 85 total swings: 20-20-15-15-15
30 REPS FIRST MINUTE- NEXT MINUTE OFF- FIVE TIMES
GOES DOWN LIKE THIS: YOU MUST DO 30 REPS THE FIRST MINUTE, REST THE SECOND MINUTE, 30 REPS THE THIRD MINUTE, REST THE FOURTH MINUTE, AND SO ON FOR FIVE WORK SETS TOTAL. KEEP TRACK OF ANY MISSED REPS AND PERFORM BURPEES AS A GROUP AT THE END OF THE WOD.
ANY MISSED REP EQUALS A PENALTY OF 3 BURPEES...
So my penalty should've been 195 burpees. I did 40-ish. We ended up capping the burpee penalty for some, especially those who can gone outside their comfort zone with a truly heavy kb.
The hardest part of this WOD for me was just hanging onto the kettlebell at the bottom. Especially swinging overhead, holy crap did that thing pick up speed on it's way down.
After doing this WOD in the morning, I coached in the afternoon, and was messing around with my athletes. I swung the 32kg twice in a row to eye-level, and did about 5 1-armed swings of the 24kg on each arm, also eye-level. Now that was fun! I know, I know -- it is messed up to get some much enjoyment out of swinging giant cannonballs with handles. :-p