Grace training Week #1, Day 2/3

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The amount of getups we do is not as important as the quality of reps and staying as fresh as possible as we get to the higher weights.  The last time we did Getups I think Grace was a little overtrained.   I had her take it easy her last couple of sessions so I expected her to be strong today and she was!

Grace is a Certified Massage Therapist and her job is a workout in itself which draws from her recovery ability. .  I could tell she was physically strong but a little bit  mentally tired from finishing a long day at work.  I paid close attention to  her form as well as her emotional state   She ultimately decided on how many reps we were going to do.  On this type of program Pavel recommends doing about 5 solid getups.  Not including her warmups that's pretty much what she did. 

The last time she tried the 16 kg bell she got stuck on the ground.   I think that was because she was in an overtrained state.   She just flew off the ground with the 16 kg today and got a PR with the 18 on her right side :)

Kettlebell Getups Bodweight x 2 reps, 8 kg bell x 2 reps, 12 kg bell x 3 reps, 16 kg bell x 1 rep, 18 kg bell for a PR on the right side finishing with another 16 kg rep. 


As predicted the Front Squats were tough!  She was light-heartedly cursing me through most of the session :)  I wanted her to do 50 reps total in 10 minutes or less but I let her decide on what weight to use as we reached the real hard working sets.   We trained on the 2nd minute which gave her enough time to recover but still kept her body warm.  I also wanted her to Clean the kettlebells herself.  I got into the habit of handing her the 16 kg bells which I decided is not a great idea.  If you can't clean the kettlebell  yourself you probably should not be working with it!

Front Squats  - BW x 10 reps, 15 lb bells x 10 reps,  8 kg bells x 10, 12 kg x 10, 16 kg x 10 reps for a PR :)