@12kg
Swing ladder 1-->10 L+R, 3min on, 1min off (110+20 swings)
Snatch ladder 1-->10 L+R, 5min on, 1min off (110 snatches + 20 swings)
4 rounds, 40min, 440 snatches and 600 swings
I reduced my usual snatch pace somewhat and made sure to bring the bell to a complete stop at the top. Felt good, shoulder-wise too. So there's hope :)
Swing ladder 1-->10 L+R, 3min on, 1min off (110+20 swings)
Snatch ladder 1-->10 L+R, 5min on, 1min off (110 snatches + 20 swings)
4 rounds, 40min, 440 snatches and 600 swings
I reduced my usual snatch pace somewhat and made sure to bring the bell to a complete stop at the top. Felt good, shoulder-wise too. So there's hope :)
6 comments:
Hi Gabi! I am glad that your shoulders are feeling better. Giving them a rest is good. How awesome that you are practicing yoga! Plenty there for this lifetime-at least:) Use care on Adho Mukha Svanasana not to mash the chest towards the floor thus tweaking shoulders. Broaden the shoulders. At times I'll bend elbows before entering down dog and scoop elbows in to assist in packing the shoulders.
Yes, Costa Rica was great, thanks. I thought of everyone while there and will be catching up on blogs,etc. Keep me in your thoughts this wkend for Level II-I'll need it.
4 rounds, 40min, 440 snatches and 600 swings
Wow, lots of volume! Your strength endurance is impressive! Keep it up!
Katie, Costa Rica? Very cool! I bet it was a blast! Good luck with level II this weekend!
Hey Katie,
you'll rock L2 :)) Please greet them all from me, and have a great time!
Yes, following in the footsteps of so many kettlebellers incl. you, I've finally jumped on the yoga-wagon myself. But I really have to be patient and ease into it. Thanks for the tip on downward dog - it's by far not as easy as it looks! I have secret hopes to eventually get a chance of a bit of hands on correction from you "old foxes" in August... ;)
Thank you, Franz,
the ladder rep scheme is so 'deceptive', it really makes it easy to deal with volume mentally. And this is what, I think, endurance work with a light weight is mainly about.
"Easy" .. hmmm. Nuthin' easy about the way you abuse that 12kg bell.
I tried the swing portion of your "Program Minimum" today and almost died!
Your "android-like work capacity" as Pavel would say, is truly extraordinary .. really looking forward to meeting you and getting your autograph at the CK-FMS Cert.
Franklin,
now that's really flattering, thank you :)
But I have to say I almost died myself, too :)
The rep scheme really makes it easy on the grip and enables you to do longer sets with heavy bells than usual - and that kicks butt faster than one thinks...
I was thinking I'd modify this to 40rep sets and 1min:1min work-rest ratio. Report follows tomorrow.
Great post thankks
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