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Strickland5

Strickland5 Looks Forward to 2019

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The last challenge of the year ... I'm still kicking.  I'm looking to tomorrow and the days after that... hoping for the best!

 

As we wrap up 2018 I'm heading London for a much needed vacation - so expect photos on instagram if you follow me there

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I'll be wrapping up my current D&D arc with a BANG I'm sure - nothing like a Abyssal Invasion to get the players interested!

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Between now and 2019 I'll be working on maintenance which means running 20ish miles a week

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plus a kettlebells to build muscles/drop weight

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I'm going to write another D&D adventure - still working on the topic/idea 

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We've talked the 2019 plan - half-marathon in Feb and marathon in July  

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Monday (11/16) was kettlebells 

  • 50 yard farmer carry
  • 10 sets of windmills per side 
  • 10 Russian twists (only left side counts)
  • 10 second plank
  • repeat 3 times

Today (11/27) was running. We did 4 miles  - need to get a new garmin as my old one died after being washed ... oops

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Today 11/28 was kettlebells! 

 

3 rounds of the following

  • 10 swings
  • 10 squats
  • 10 deadlifts

Don't recall the weights currently - think it was 26lb on the swing and deadlift then 18 on the squats ... I'll check later.

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1 hour ago, Tanktimus the Encourager said:

I find I run out of engine before my muscles give out in my KB workouts (all two of them so far). Do you feel like all your endurance training helps your Cardiovascular system keep supplying energy to your muscles during the KB workout?


Kettlebells are a good cardio work out so I guess my endurance training has helped as I only fail when my muscles get tried. 

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Yay! Kettlebell talk. I’ll agree with Strickland. KBs act like HIIT for me. You can definitely get aerobically fit just from KBs, but the huge endurance base makes it a lot easier.

 

ETA: If you want to nerd out on the topic there’s a lot of information in the at Strongfirst.com in the articles. Search for energy systems or anti-glycolytic training.

 

To summarize their endurance/ work capacity protocols:

1. Avoid the burn

2. 10X10 swings EMOM for 10 minutes two or three times a week.

3. Once a week take a long walk (or ruck or bike ride).

 

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11/30

Kettlebell circuit day!

Three sets of the following

  • 10x Swing  @ 12kg / 26lbs
  • 5x Halos per side @ 12 kg / 26lbs
  • 10x Bicep curl, overhead press, tricep extension @ 10kg / 22lbs

 

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12/12 see the return to kettlebells!

 

4 sets 

  • 5 squats (10kg/22lb)
  • 20 yard farmer carry (12kg/26lb)
  • 5 swings (12kg/26lb)
  • 20 yard farmer carry (12kg/26lb)
  • 10 Up-and-Overs (10kg/22lb)
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12/21 TRX + Kettlebell Combo Circuit!

  • 10 TRX Tea Cups (right side)
  • 20 yard Farm Carry (12kg)
  • 10 KB Squats (12kg)
  • 20 yard Farm Carry (12kg)
  • 10 TRX Tea Cups (left side)
  • 20 yard Farm Carry (12kg)
  • 10 KB Deadlifts (12kg)
  • 20 yard Farm Carry (12kg)
  • 10 TRX Roll Outs

Repeat 3 times 

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12/23

My legs were struggling so we went for a walk ... a 6ish mile walk ... oops

 

12/24

Kettlebell Christmas eve!

  • 10 Kettlebell Swings (12kg)
  • 10 Up and Overs 
  • 10 Curls, Press, Extension
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12/25

6 mile run ! + Signed up for that February Half

 

12/26

Big Three of KBs with 16kg 

  • 5 Swings
  • 5 Squats
  • 5 Deadlifts

I know it doesn't sound like much but with the bump in weight I didn't want to try for more reps/sets. I've a feeling I'm going to feel this work out tomorrow.

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12/31

Final workout of 2018 was a kettlebell workout - bit of riff on the NF beginner KB workout w/o leg work cause running 

 

5 sets of the following

  • 5 halos (per side) 16kg
  • 5 swings 16kg
  • 5 overhead press (per side) 10kg
  • 5 bent over rows (per side) 10kg

I probably could've gone higher in the press and row weight but as I've not done those movements in a while didn't wanna go to heavy too soon. 

 

Welp here's to 2018 going away and 2019 coming full speed ahead!

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