Friday, December 19, 2014

Like a tiny little brick wall

I ran a community 5K race last weekend. I had not run in 10 days prior, so my calves and feet were sore most of this week. Still, I underestimated the challenge this would present to my kettlebell lifting.

My heavy-bell sets this week were shorter than 2wks ago, some ending in no-counts. My knees were slow and sore, and my total volume was down about one third. I've been doing multiple 3' sets with 1' rest, not even feasible this week. Today, I traded the endurance sets for a few days of strength work and positive rep quality.

2x24kg LC multiple sets of 5-8 for volume
2x16kg LC 5' set
strength work: handstands, cable rows, 2x24kg squats, ab wheel rollouts
running 30-40' x2/wk

Today's work felt good. I didn't tear any blisters. Off the record, I even did a few reps of Jerk with 2x28kg. Tomorrow, I have calisthenics and a long run.

This isn't the usual plan for 7wks before a major competition, but it is the usual plan for someone who needs to heal and rejuvenate. In a few more days, I'll add more 24kg sets and move the 5' finisher up to 20kg. I'll post an update around New Year's. Have a wonderful holiday season, everyone.

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