Indoor Rowing on the Concept2 target was sub6 on the 2k as a 40 year old - now 50 and just getting some ducks in a row lets see where we can go. Previous Overall World Record holder in the 100km 6H12m39.2s ave 1:51.7 and Irish National Record holder in 30's 40's and 50's groups. Age group European & Irish 2k Champion and British Open 2k Champion
So rowed this morning for twenty minutes and I'm just not enthused by spending every session I have training wise on the erg - so - had a look this morning on YouTube for a kettle-bell workout and found this one
so with my 24kg KB I went through it - felt a bit daft with some of the movements but luckily alone in the gym for the most part - phew - so what I am hoping to do is go through this and maybe a few others if I can find them online in the morning session and keep some erg work during the lunch - certainly got a sweat on....
So got the new kettlebell yesterday in work - will probably leave it here in work and just use it when I have a 15 minutes spare in the mornings for a quick burst - made sure I stretched and warmed up and then each exercise was taken very carefully - firstly without weight then with a 10lb weight disk and then with the kettelbell - any signs of discomfort and I would have aborted.
The session went (once the kettlebell was introduced)
Goblet squats 3 by 10
Swings 3 by 10
Snatch 3 by 5 each side
Videos below are the last set - comortable with all but the Snatch which will take some getting used to
Lets see how observant you are - watch the three videos and see if anything odd happens (apart from my form)
So then at lunch time I just went down for a 40r20 70% again making sure everything was smooth and easy on the back - stopped just after 10 minutes for about 20 seconds just to sort out the C-Breeze - it was getting very hot and sweaty and the C-Breeze wasn't pointed at me. Job done and I'm still moving :o)
Trained Friday lunchtime with a short sprint session. Saturday I was looking after my daughter as the wife was working - somehow ended up buying myself 2 16kg kettlebells at some point lol and that night once the dogs where walked and the baby was in bed I dropped in Facebook for suggestions as to a quick and easy session to which Ben Morris came back with "15 swings then drop to 10 press-ups on kettlebells, then 15 swings, then 9 press ups and repeat down to 1 press up" I did the swings with a single KB and got down to 7 press ups before I struggled and dropped to doing the press ups from the floor by the 5 - nice sweat on at the end - followed up with 3 by 10 double swings and then 3 by 10 shoulder press (standing) - Sunday out all day and Monday I had a half day in work then home to look after my daughter while mum worked at the same time I was hit by DOMS lol triceps are the worse followed by chest, backs of shoulder and inner thighs. So today when I got down at lunchtime to the erg it was painful to warm up - but - the good news is my heels have adapted to the "Ruby slippers" (BAT Logic) and I got through the row with no blister pads nore signs of blisters so looks like I have that sorted :o) - bad news is I blew about 20 minutes into the row and took a tactical break of about 30 to 60 seconds to regroup - actually finished the piece happy even though I had to stop. Hopefully the blood flow will help recovery also :o)
