After the cat rescue at the weekend and improving my personal record for 5 mile to 32:52 i entered a membership in my local gym. Currently I do not own a power rack and this is why I decided to sign up, as I want to test the Stronglifts 5x5 program. I also added kettlebell swings to my training routine with first results.
The weekly routine is getting fuller. I do gymnastics in the morning including sets of
Followed by a 5km or 8 km run on weekdays. This takes about 45 minutes in total. 20 Minutes for the gymnastics moves, 20 - 22 minutes for the run and 3 minutes for getting outside and ready to rock.
Around lunch I do 500 kettlebell swings in 5 sets with 28kg (14kg each hand) clustered as followed:
This takes about an hour considering getting changed and showered. The workout itself lasts for 30 minutes and I will hopefully be faster in future. I have to reconsider the approach, as the changing and showering takes a lot of time. Maybe i will do this workout as a warm up for the evening routines in future.
In the evening I have the following schedule during the week.
As I am running every day except fridays and Mondays according to the Hal Higdon Personal record program to prepare for the Frankfurt marathon in October 2014 I leave out the WODs (workout of the day) which include running, except wednesdays (run to gym and run back).
In the first week of the Kettlebell challenge I was not able to complete the 50 swings in one go without resting for ten seconds after 30 repetitions. This week i was able to do the full 50 swings in the first two clusters and only had to put in 10 seconds rest in cluster 3 - 5.
About three months ago, when i started my tighter excercise regime together with a Lithuanian friend, I was not able to swing up to the bar. Now i can do three full repetitions of swinging up, letting myself down and swing up again.
The first times locked for crossfitting are:
On pull ups i made through the 10 pull ups in one go barrier. So overall I am improving. Next will be to work on my kipping technique. Hopefully this all will also help me to run faster.