Wednesday, November 19, 2008 by Rebecca

Death by KB Swing

Warmup: Burgener warmup, run 800m

With a continuously running clock do one 1.5P/1.0P kettlebell swing the first minute, two 1.5P/1.0P kettlebell swings the second minute, three 1.5P/1.0P kettlebell swings the third minute... continuing as long as you are able.

11rounds + 9 with 1P (16kg)
round 13 & 14 with 12 kg +1 swing.

Bleah. I wanted to work with the heavier weight. I thought I could do it with good form. My form deteriorated pretty rapidly. In the interest of the 'focus on the basics' nature of this week, I really should have worked with the lighter weight and gone for perfect form. When i did the swings in the WOD on Sunday with the 1P weight, i felt like they were pretty decent - which is one of the reasons i felt the 1p weight would be ok today. My hips just ran out of 'pop'.


Jenn said...

Oh, I'm gonna have to try this one. Except at my Y, it will be Death by Dumbbell (which leaves many possibilities...).

14 rounds is nothing to sniff at, Rebecca - lessee, you still did 102 swings, if I counted right.

Evelyn Rodas said...

That's a whole lot of swingin'. How are your muscles? Any particular soreness? I've found soreness from kb workouts is one of the sneakiest.

Rebecca said...

My 'trapezoids' (;-) ) were really sore yesterday, as were my glutes. All is basically well today though my shoulders are still a bit achy.

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