Back-off Variety day

Every 4th week I back off on the intensity of my training and train instinctively.  I still write up a routine to do but I wait until just before I'm ready to train.  It's a nice break from doing the same exact routine for 3 weeks straight. 

I've been watching the Strongfirst vids of their 3 day cert process.  They do a ton of double kettlebell stuff which I am nearly 100% unfamiliar with.  I figure the best exercise to practice with 2 bells is the clean.  I need to be able to comfortably clean the bells for overhead pressing anyhow so I figure I will start with double cleans.

I did some wave-loading today.  Wave-loading is simply starting with a small weight and working up and down.  The big advantage of wave-loading is that after you do your biggest weight the next set is the light weights and the bells just fly.  Today it was 9 rounds on the 2nd minute of 4 power cleans + 4 presses.  I used the 12, 16 and 24 kg bells for 3 rounds of 3.

Next I did 5 getups using the 12, 16, 18kg bells on each side.  Finished with 2 rounds with the 24 kg on my right side and 2 more using the 18 kg on the left.  I feel like I am getting close to attempting a getup on my left side which is something of a small miracle.

I finished with 6 minutes of 30 seconds work/30 seconds rest of 2 hand kettlebell swings with the 24 kg bell.  Harder than it sounds!