Day 193: 200 meter Shuttle Runs and Kettlebell Swings

Warm-Up:

Row 500 meter

3 rounds:
  - 10 PVC Passes
  - 10 PVC Overhead Squats
  - 10 Salutation Lunges
  - 10 Kettle bell swings
  - 10 Push Press with heavier weight each round


Burgener warm up (2 Rounds)   - MODIFIED 


SKILL:

 Every 1:30 for 9 minutes:
  - 5 Push Jerks, pick Load


MODIFIED 

 Power Cleans:  Build to heavy
  5-5-5-5-3-3-2


WOD:  


HEALTH:

 3 ROUNDS:
    3 minute AMRAP

     -  200 meter shuttle runs
     -  Kettle Bell Swings [American] (Men: 53 lb / Women: 35 lbs)



Today Coach:  Jodaye


My Thoughts:
Agains; we are coming in 30 minutes after the class start.  Our intention is to gauge it so we can travel to another facility (20 minutes away) post WOD to do Hot Yoga.   This gives enough time to catch our breath, rest/recovery and get to the destination.   So, essentially; we are not doing the above SKILLS and WOD with the class.

Warm-Up; MODIFIED
We skipped the rowing and spent some time on the spin bike.   We did follow thru each of the items for the warm up except for the 10 Push Press.    We opted to do a Burgener Warm up (2 rounds) at the end to allow us to prepare for our SKILL

SKILL;  MODIFIED
Again, our focus has been on Olympic lifting; thus we put our effort onto Power Cleans.  We started light and build to our heaviest.  I managed to get up to 155 lbs.  There were a few lifts that I should just aborted it.  It felt weird on the catch or on the pull, and I ended up trying to man-handle it or save it; which resulted me doing a pause squat at the bottom.   Experience will teach me to abort...


WOD;
I had to scaled the Kettle Bell Swings and used 44 lbs.   Jodaye give us some pointers and that we should aim to do within 5 of the previous rounds for KB swings.   This was good advice as it really help us stay focus.
I probably should had pushed a bit harder on my 2nd round.  I did managed to hit 30 KB swings and still had about 10 seconds to continue.  Instead, I place the KB on the floor.
As for my 3rd round, I managed to squeeze an extra 3 swings in at the end.  One of my distraction was at the end of my 30 KB swings; my glasses were slipping off.   I had to stop to re-secure it on my face.   Next time, I'll wear my contacts!


Misc:
More screenshots of my Heart Rate for this WOD.  I'll post different ones in the future.  But a quick analysis shows that I've spent the bulk of m time in the Cardio and Fat burn Heart Rate Zones.

My Heart Rate reading during our WOD; with a peak rate of 166 bpm

Which I'm please to see, or at least have an idea of what its like when I'm pretty bagged at the end.  Yes, I'm sure I can feel it when I'm gasping for air, heart beating like crazy.  Now, I'm not a pro at analyzing all this yet.  I don't do heart rate training.  I think it like so many things out there; so many options in doing things.


Remember to stay consistent in your training and tackle one WOD at a time!!