Today I did 2 20 minute rounds. First round for strength, second round for conditioning.
First round I trained on every 2nd minute, averaging 30 seconds work, 90 seconds rest.
1-arm swings 40 lb kb x 7/7, 40 x 8/8, + 3 rounds 53 lb kb x 8/8
1-arm High-pulls - 4 rounds 53 lb kettlebell x 8/8, 1 round 40 x 8/8
My high-pulls are terrible because I have not been practicing them at all. You would typically learn the kettlebell snatch by learning first the kettlebell clean followed by the swing. The next logical step is the high-pull but of course I skipped this step in my eargerness to figure out the snatch. Now that I am seriously attacking the 24 kg kettlebell I realize I have to do high pulls before I consider throwing this bell over my head safely. I'm also working my Military Presses and Getups which are both complementary to the snatch. If you cant Military Press a weight for 5 reps or do a full Getup with it you probably shouldnt be doing snatches with it!
2nd round is my conditioning work. I did a 20 minute round of 30 seconds work/30 seconds rest. I wanted to mix it up so I did some rare combination work. Using one kettlebell and working one side at at time, 1 rep per exercise for 30 seconds I did this combo:
Kettlebell Clean, Front Squat, Military Press, Snatch
Used the 40 lb bell for most of the round except for the early warmup and a few times when my left side started talking to me.
40 minutes training time, finished with 3 rounds of 10 breaths each back bends on ball, seated twist, seated and standing forward bends. I believe this little series of exercises done after training has helped me keep my mobility and possibly minimize the chance of hurting my lower back immediately after training.
This is maybe the 10th time lifetime I've trained high-pulls so excuse the ugly form.
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