Friday 28.6: Kettlebells & burpees with a vest

Friday. Complete 100 kettlebell swings with a 32kg kb for time. Every time you drop the bell, perform 12 burpees on the spot. Wear a 9kg weighted vest throughout the workout. Time 7.34.

Those high-rep heavy deadlifts on Wednesday really got to my hamstrings and lower back. As I woke up yesterday, those muscles were Stiff. I've been trying to stretch them and use some tips from mobility.wod to loosed them up. Still, today they were disturbing me. For starters I took 2 sets of pull-ups and then a kettlebell oriented metcon. On the pull-ups I did 2 sets of max strict reps with that vest on. Result was 8 reps both times. The first set was palms facing off and the second one palms facing me.

Metcon. Time 7.34, sets of 50, 20, 15, 15 swings

• 100 kb swings, 32kg
• Every time you drop the bell, perform 12 burpees
• Wear a 9kg weighted vest

Huh, I was afraid how this would feel because of those hamstring and lower back muscles hurting already in advance. Well, I had proper warm-up and was ready to start moving. Just as I was about to start my metcon I saw a girl having an accident at the gym. She dropped some weight on her head and started bleeding seriously from the back of her head. Luckily there was my neighbor at the gym as well to give some quick first aid to stop the bleeding. Hopefully everything is okay with her.

Back to the metcon. I was hoping to make it in 4 sets. The first set was naturally the best and longest. 50 swings made my heart beat but it was still okay. I started doing burpees immediately and was thinking about resting after those. The second set of swing was way tougher. I had to get 20 reps or more to stay in that 4-set scheme. My forearms started to feel very tense at this stage. Took another set of burpees to keep moving. The last burpees were heavy on this one.

There were 30 reps left with the swings. I decided to share it in half. Those 15 reps felt surprisingly bad. I did a lot of mental game inside my head to convince it's only 15 repetitions and the weight is not heavy, it's quickly over man. The last set of burpees was very tough. I had to rest for a while before I did them because my forearms were numb at this stage. Reps from 86 to 100 were disgusting. Had pretty much no strength left whatsoever but somehow I got the needed reps done.

Total of 100 swings with 32kg (3.200kg) and 36 burpees. All done with the weighted vest on. I'm telling you, it was far from convenient to keep that vest on after the workout. Had to get rid of it immediately. This got to my breathing quite efficiently and the most difficult part of it was the strength grip. I recommend to try it out!

Two-time champ is definitely out from this year's Games, it's a pity

This guy is still in, the 2-time champ is after his third in a straight in just one month time