Press and deadlift

Yesterday I worked on presses, up to 5 sets of 3 at 35 kg. Then deadlifts up to a set of 5 at 94 kg (slightly over what my calculated 5-rep max should be based on my 1-RM of 115). In case that was not enough, I backed off the weight and did 5 reps at 85 and at 80. My back is very tired today; every time I stand up I want to sit down. I have two classes to run today and one personal training client. The energy always seems to be there when it’s needed, thank goodness, even if I’m tired before I go.

Two strength workouts

I fell behind on blogging. That happens so fast.

Last week Scott had us do some weighted pull-ups, and I did one for the first time with a 16-kg kettlebell attached to me. I went in the next day by myself and worked up to this again, and did six singles at that weight, resting 45 to 60 seconds in between.

Yesterday I worked on barbell pressing and squats. On the presses, I got up to not as heavy as I hoped. I worked up to two singles at 40 kg and then did several sets to failure at 37 kg: 3 reps, 2, 1, 1, 1.

On the squat, I worked up to a new max of 102 kg. I had ridden my bike to the gym, so by the time I got home (after that workout plus running a couple of training sessions) I was extra tired. I like that.

Kettlebell class

The kettlebell class just had their 9th class and they’re working so hard. A lot of people in the class know each other, so maybe they’re a little bit competitive, or who knows what the explanation is, but no matter what I throw at them they seem to get it immediately and to attack a workout like a pack of wolves. It makes me tired just watching them!

In the past few sessions I’ve used some workouts involving the basic, “staple” kettlebell exercises that are used often in CrossFit workouts: the deadlift, swing, one-hand swing, clean, highpull, and snatch, plus push-ups and sit-ups. Trainees who had never seen a kettlebell before a month ago have learned these so well that I wish I had them on video as an example of what beginners can be capable of.

Two recent workouts:

As many rounds as possible in 15 minutes of:
5 1-hand swings per side
5 cleans with 2 KBs
5 snatches per side

and last night’s:

12 KB deadlift (2 KBs or 1 heavy one; challenge yourself)
12 Push-ups
12 Sit-ups
5 rounds