Todays Workout

Here's my workout for the day. It's pretty simple... I refrained from double KB drills today because I'm feeling some muscle soreness.

1. Halos (16 kg KB)
2. Pump Stretch
3. Sumo Deadlifts (28 kg KB)
4. Getups 2 each side (28 kg KB)


5. Clean, Military Press Ladders & High Pulls (28kg KB)
   Note: I've been experiencing soreness lately so I'm going to back off and start with 3 ladders, 3 rungs with a 28kg bell.
   
   1st ladder: 4 rungs left/right
   2nd ladder: 3 rungs left/right
   3rd ladder: 3 rungs left/right
   


6. Snatches
   Note: I've not done my Monday Snatches since the RKC certification to let my hands heal.
   It's been a while so I had to determine my current 1-minute maximum number of snatches with a 24kg KB. I performed 15 reps with my left in 30 seconds and then without resting another 15 with my right for a total of 30 snatches with a 24kg KB in one-minute. I've never tried to do more than twenty in a minute before so I was suprised that I could do 30 with such ease. I got the idea of using 30 reps a minute as goal for building up to 10 minutes of snatches... that would mean 300 snatches in 10 minutes!!!! I think it will take me a while to acheive that one ;)
   
   I rolled an 8 on the dice so I performed 8 minutes of Snatches at 50% of my all out pace. That meant 16 reps every minute x 8 minutes for a total of 128 snatches in 8 minutes. I performed this part of the workout with ease. My hands were unphased. It looks like my conditioning is holding up.
   


7. 16kg Single Leg Deck Squats / a.k.a. "Pistols"
   Didnt keep count, got interrupted a few times. Focused on doing negative pistols then stood up using two legged squats.
   


8. Get down > Getup > Windmill > Swings > repeat.... several minutes with a 16kg KB (lost track)
   


9. Russian Twist / Hot Potato Situps with a 16kg KB5 sets of 40 reps
   


10. Pump Stretch

A new trainer at the YMCA introduced herself and asked questions about the Kettlbell. I took a few minutes and showed her Getups, Swings and the Windmill... actually I had her perform them while I spotted her. She's hooked and is planning on attending my 10am group class in the morning.