Big Guy at the Park

No it wasn't me. Doc, again brought the bulldogs but today he brought the Beast!
It is a beauty! 48 kg of cast iron. I snagged it for heavy swings.
It was nice to swing heavy and not have to take a wide stance to fit the two 32kg bells.

At the end of training I was able to clean the Beast!
I could not quite push press it.
The beast proved to be the BGAP (Big Guy At the Park)

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

Argh!

Last Sunday at Kettlebells LA, I felt I was out of practice on 24 kg snatches.
So today I thought I would get some practice in.
My goal was 10 sets of 8R, 8L for 160 snatches.
I was concentrating of form. I didn't feel it coming.
On my 93rd snatch I tore off a callus. I haven't done that in a long time.

Swing Sets for Elizabeth

It was 7 sets of swings with 1/4 body weight kettlebell for my 8 yr old.
She did great.

I used 32 kg kettlebell.

7 sets for 30 seconds
Rest in plank position in between
After 7th set, rest in cobra

Program Minimum with 32 kg

So this week I bumped up to the 32 kg for the Program Minimum.
5 minutes of Turkish Get ups

Oh Solo Mia PM

Everyone else was asleep in the house, (except possibly a mouse)

Swings Sweet and Simple
Turkish Getups Tomorrow
Program Minimum

24 kg: (30 sec swings + 30 sec plank) x 12 sets

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.