Sat August 30th: New Personal Best

Saturday August 30th:

Morning Group Class
Warmup: Joint rotations, Halos, Miscellaneous freestyle KB exercises
5 getups per arm
5 Clean & Press, High Pull Ladders with 4 rungs each.
9 Minutes of swings at 100%.
Cool Down
One Arm Overhead Carry KB in lockout position. Farmer's Carry. Repeat other arm.
Pump Stretch

Group Workout Continued: Snatches
One of my Kettlebell students was doing extra KB work and wanted to perform his snatch test. He has been using 35lb & 40lb kbs and has not built up to snatching the 24kg/54lb Kettlebell yet so he was using a 45lb kettlebell and was able to perform 8-10 reps per arm. I matched him with 15 reps per arm with my 28kg/62lb kettlebell.
We did several sets to a comfortable stop.


Press Test
Once a month I try to perform either a press or snatch test, or both.
I've been performing the Rite of Passage with the 28kg Kettlebell and I've completed 5 ladders of 5 rungs of clean & presses with the 28kg/62lb kettlebell with solid technique, heels on the ground, knees locked. According to the Enter the Kettlebell Rite of Passage I should be performing clean & press ladders with a kettlebell that I can press 5-8 times. If I can press the kettlebell more than 8 times.... move up to a heavier kettlebell.

Here are the results:

One Arm Press with the 28kg / 62lb Kettlebell
10 times with each arm.
This was tough but I could have probably done 1 or 2 more reps per arm.

32kg / 70lb Kettlebell
4 Left, 4 Right. This was a personal best and yet seemed easy. So I tried again.
5 left, 5 right. Rested... tried again.
6 left, 6 right. This felt right.

Since I can press the 28kg / 62lb kettlebell at least 10 times and the 70lb Kettlebell now 5-8 times I will begin doing my press ladders with the 70lb kettlebell.

It will be Labor day this Monday and I will miss my standard Kettlebell workout, so I decided to get a head start and do my first "Light Day" workout with the 70lb today. I rested a few minutes after doing the press test and felt ready to go.

Extra Saturday Workout: 32kg Clean & Press Ladders
3 C&P Ladders, 3 rungs each.

That should last me until Tuesday.