KBLA Sunday after effects.

So yesterday Guro John lead us through about 100 swings.
I snagged Doc's bulldog for two handed but dropped down to 32 kg for single handed.

Then Nikki led us through descending press ladders.
2 sets of (5 to 1) I did one set of 24kg and one with 16.
I haven't been doing very much vaolume of presses latetly.

Then Doc led us through various heavy press stuff.
Push, press, Bottoms Up etc.

So why were my glutes and legs so sore today?
I had a theory and checked...
Yep Hard-Style-Lock hits exactly my sore muscles

Father Daughter Program Minimum Day

All around me co-workers and family were sick. It finally caught up with me last Friday.

As I was getting ready to do a Program Minimum (PM) this morning my older daughter caught me in the hall. She woke up 1/2 an hr early and wanted to do kettlebells with me.

Warmed up with joint mobility then

Turkish Get Ups
We did 5 full minutes of TGUs.
Dad with 24 kg and daughter with body weight.

Swings
We reviewed both end points of the swings.
Starting with neutral but precise foot alignment.
Next pushing back with the hips in the squat position.
I had her push a chair with her butt.

At the top we worked on the Hard Style Lock.
Heels+knees+Gluts+Abs +Lats
We did 4 sets of 20, with Planks in between the swing sets for "recovery".
She could get into a good plank, but I think the planks were harder for her than the swings.
So I stopped at 4 sets. I again used the 24 kg and she used a 10 Lbs kettlebell for swings.

Elizabeth is 8 years old and barely 40 pounds.

Little Things and Heavy Snatches

I decided that 32 kg snatches were going to be the main course of my practice today.

Lock and Load

I worked the Hard Style Lock (HSL) and the Hike Back (Loading the Hamstrings),

focusing on both ends of the snatch. While trying to get my left snatch as smooth as my right snatch, I noticed a key point missing on the left. It is not enough for me to not grip the 32 kg bell. For me, the bell is so heavy that I have to actively de-weight the bell while it spins in my hand. BIG difference.

After warming up with 16 kg around the world, and halos.

10 x 32 kg, 2 handed swings

3 Sets, 10 Reps, double 32 kg swings

3 Sets, 1 Rep double 32 kg, Clean and push press

1 set 3 Reps 24 kg, hang snatch

4 Sets 32 kg snatches {L, R}: {3, 5}, {5, 5}, {5, 5}, {4, 5}