Training Update

Although I've continued training I have not posted for some time.

Presses and Pulls
I've continued training with the 28kg/62lb kettlebell for presses and high pulls. I'm able to complete to 5 ladders of 5 rungs so I feel close to moving up to the 70lb kettlebell.
Every workout I time my pressing ladders and try to meet or beat the time of each previous ladder.
In order to speed up my ladders I will minimize time spent switching arms by sometimes compressing two or more rungs into one larger rung on my last two ladders. This serves to steadily increase the intensity of workouts.

Light Day / Monday
5 ladders of 3 rungs with 28kg
1 press L. , 1 high pull L. , 1 press R. , 1 high pull R., […], 3 presses R., 3 high pulls R.
5 sets of 1~2 reps with the 32kg.(In order to build confidence I try to finish strong with a few presses of the 32kg)

Medium Day / Wednesday
5 ladders of 4 rungs with 28kg
5 sets of 1~2 reps with the 32kg.

Heavy Day / Friday or Saturday
5 ladders of 5 rungs with 28kg
5 sets of 1~2 reps with the 32kg.

Swings & Snatches
The press portion of the workout is followed by Snatches on Mondays and Swings on other days.

Snatches
It's been one month since my last 10-minute snatch test. I've yet to hit 200 snatches with the 24kg but I'm very close.

Monday's are snatch days. The Enter the Kettlebell ROP calls for Snatches at 50% of your maximum pace on Mondays/Easy Days.
Recently I rolled an 8 on the dice and performed 8 minutes of snatches with the 24kg. I was able to successfully complete 8 snatches per arm every 30 seconds allowing myself to rest for 30 seconds each minute for a total of 108 snatches in 8 minutes. This coming Saturday I will re-do my 10-min snatch test and I hope to get 200+ reps.

I occasionally snatch with the 28 kg and 32 kg kettlebells but I keep the reps low.

Swings
When I began the ETK protocol back in October I used the Companion Workbook to ETK by Anthony Digluglio. The ETKC companion workbook specifies a minimum number of swings to perform before allowing myself to take a very brief rest (10 seconds or less). This serves to keep me focused and my swing workouts intense. One of the toughest things for me has been to hit the recommended number of swings per minute set forth by the workbook. Since attending the RKC certification I've improved my swing technique dramatically especially the speed. The key to an effective swing is to accelerate the kettlebell on the downswing, do not let it fall at the speed of gravity. I consistently try to pull the kettlebell down as violently yet smoothly as possible. With increased speed I am consistently hitting or exceeding Digluglio's recommended numbers.

Fast tens and twenties:
Sometimes I mix up my swing workouts and use the fast tens and twenties method. I roll the dice to determine the length of the round then swing double kettlebells for 10 reps and then swing one for twenty reps. I'll rest as little as possible and repeat for the duration of the round.

Variety Days

First Variety Day / Tuesdays
Double Kettlebell Drills
With 24kg kettlebells: Double Cleans, Double Presses, Double High Pulls, Double Front Squats, Double Swings, Alternating Cleans, Alternating snatch/clean (one arm does a clean the other does a snatch, switch), Double Windmills

Second Variety Day/ Thursdays
Over load Presses with the 32kg/70lb kettlebell.
High Tension Presses
Pistols

Goals

• Pressing 5 ladders, 3 rungs with the 32kg/70lb Kettlebell.
  It's my goal to be able to complete all of my single arm press workouts with the 32kg/70lb kettlebell. Currently there are days I press 3-5 reps with the 70lb and there are days where 1-2 reps is a battle.
  
• 200+ snatches in 10 minutes with the 24kg.
  
• Upside Pressing the 24kg with my left hand.
  
  Currently I can upside press the 24kg with my right can only upside clean with the left.
  
• Double Snatching the 24kg
  This is probably within my grasp already, it's just something that I haven't gotten around to yet.
  
• Incorporating Double Kettlebell Drills
  Trying find a good program design with doubles and wondering if it will help to press the 70lb kettlebell.
  
• Bodyweight Pistols
  I can currently perform pistols for reps holding the 16kg kettlebell but without the kb I can't yet counterbalance. I find Pistols with a very small weight as little as 5lbs easier than doing them with bodyweight only.