Fitness - Dips & WOD - 9/29

I was right, because of yesterday's workout I woke up with my hammies feeling incredibly tight. When I got to the gym I was glad to see we weren't doing any leg intensive exercises.

Focus: 5x3, weighted ring dips
1x3 - 24 Kg kettle bell
4x3 - 32 Kg kettle bell

After warming up my shoulders and a couple light sets with no added weight, I was ready to hit it. I felt strong and was able to lock out on every rep in every set. I was talking with Dave afterwards and he said the ultimate goal for me would be to do sets of three on ring dips with my body weight added on. I'm a long way from that but it's an awesome goal to keep in mind and work towards.

WOD (prescribed): EMOTM (every minute on the minute) for 20 minutes, adding a rep every minute of:
2 handed Kettle bell swing
Burpee

WOD (my variation): EMOTM for 20 minutes, adding a rep every minute of:
Kettle bell snatch each arm - 24 Kg
Hand stand burpee

Calories burned (focus & WOD): 606

Minute 1 - 1 rep each exercise. Minute 2 - 2 reps each exercise. Minute 3 - 3 reps each exercise. And so on until the 20th minute - 20 reps each exercise.

Of course Dave had other plans for me in terms of scaling it up. Instead of normal burpees, I had the choice of muscle ups, handstand push ups or the hand stand burpee. I chose the handstand burpee because I had never done it before and it sounded the most interesting.

A handstand burpee is where you initiate a burpee as usual: squat down, jump your feet back, do a push up and jump feet back up to your hands. But instead of jumping in the air, you keep your hands planted on the ground and kick your legs up in to a handstand position (against a wall). I could only get to round 8 with these then I changed to doing elevated ring push ups. But still, going up a rep each minute, that is 36 handstand burpees, and they are TOUGH!

After round 13 I had to switch to normal kettle bell swings from single arm snatches. Mainly because it was taking too long to do 9, 10, 11. . . etc. snatches on each side. When I switched to 2 hand KB swings I also went up in weight from the 24 Kg bell, to the 32 Kg bell.

All I have to say is, if you hate burpees. . . you haven't tried handstand burpees. Regular burpees are a vacation compared to the handstand variety, for real. My lats are destroyed right now.