Sunday Training…

Sunday 3/29/09

joint mobility warm ups
1. bench press: 135×5, 155×5, 175×7
2. long cycle: 16kg x 11,11,11,11 (44/4:00)
3a. push-up on rings: bwx6/3
3b. inverted row on rings: bwx8/3
*prowler sprints x 12
**C2 rower x 10:00/2200m @ level 4; +2:00 cool down
***stretching

That’s all. I’ve added in some submaximal strength work just until I start gearing up for my next kettlebell competition (most likely in June). I wanted to get 55 in 5:00 with the long cycle, but my breakfast started knocking and I didn’t want to answer the door. I have to stop eating so close to training time. I will say this – I have a new-found respect for Ivan Denisov – he went 11 RPM in the long cycle with 32kg bells to establish the current long cycle world record of 109 reps – that is 1 rep shy of a solid 11 RPM pace for 10:00! That is continuous movement, there is very little if any rest. That guy is a badass. And here I’m whining about maintaining that pace for 5:00 w/freakin’ 16kg. I think I’m about to lose my mancard….