Filthy Fifty, etc

Today: back squats, 15-12-9-6-3 at 125. Should have gone heavier. I had just finished an hour of office chores and wanted a quick lifting workout, so that’s what it was. Later, two hours of yard work, digging out weeds and invasives on the slope.

Yesterday: Lots of rest after work.

Tuesday:┬áKarate testing. I earned my blue belt. I was resigned (or thought I was resigned and tried to be resigned) to failing this test because I had missed practices while on vacation, then skipped Monday night because I had dinner plans. I was very happy to be promoted. But I’m not particularly good at anything except effort! I need more practice time.

Monday: 15-12-9 front squats at 105. Kettlebell workout. EMOTM 15 minutes 6 cleans, 6 snatches with the 16 kilo.

Sunday: Lots of fun in the gym with six people from karate: Kim, Owl, Tracey, Jen, Tasha, and Adela. We back squatted, learned kettlebell swings, worked on hollow/kip swings and brachating, swung on the rings Santa Monica style, and tried skin the cats.

Saturday: Filthy Fifty, Rx except my final 25 knees to elbows were cheats (shorted, did not always make it all the way up). Time was 28:43. Immediately after finishing I ran a mile for time, as several other people were doing that day. This slow jog took me 11:11. Then I cleaned up and went to karate.

 

Filthy Fifty

In the correct order this time; last time I started in a different place as part of a group.

50 box jumps
50 jumping pull-ups (sets of 10)
50 kettlebell swings (12 kg)
50 walking lunges
50 knees to elbows (these took me six minutes by themselves)
50 pushpress 33 lbs (sets of 10-11)
50 supermans
50 wallball 12 lbs (broken up a lot)
50 burpees (slow)
50 double-unders (sets of 10 and 20)
Time: 26:52, middle of pack, don’t know if the earlier faster people modified something, such as wallball weight, or were Rx’d.

Filthy Fifty

Because of space considerations, I started in the middle of the sequence of exercises, so my filthy 50 looked like this:

50 pushpress 33# (unbroken)
50 supermans
50 wallball 12#
50 burpees (slow but steady)
50 doubleunders (unbroken)
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges
50 knees to elbows (verrryyy ssllloooowww)
Time: 28:04

After the first five, I can only do like two knees to elbows in a row. I will practice what I think is the trick to stringing them together without the extra swing and without stopping so much. I think it has to do with the chest, in the same way you push your body back away from the bar at the hollow portion of the kipping pull-up.