Sunday, April 9, 2017. Week 6 complete, 3 weeks to go. 660 Swing Volume.
If you haven’t read the first entry, Week 0, read that first. SFG is the Strong First Girevik Level 1 Certification. That would be a Kettlebell Certification from the greatest Kettlebell organization in the world.
Back to one handed swings with 24KG. Weight was very manageable, almost easier than 32KG two handed. Presses are quite a bit harder now after resetting to a new 1RM. 75%=20KG, 85%=24KG, 90%=26KG. On Friday, it was about a 95% effort to get all reps with 24. Did it though, with good form.
Monday – Press 20×3 / 24×2,2 / 20×3
Tuesday – Swings 20 min 24KG(L,R) – 200 Swings total, Pullups 1,1,1,1,1
Wednesday – Press 20×2,2 / 24×2,2,2 / 20×2,2; COC T-1,2,3,4,5 1,2,3,4,5
Thursday – Swings 24 min 24KG(L,R) – 240 Swings total; Pullups 1,2,3
Friday – Press 20×4,3 / 24×3,3 / 20×3,3
Saturday – Swings 22 Minutes 24KG(L,R) EMOM – 220 Swings
Started riding my bike again now that the weather is improving. Not doing the hillclimbs this year, focusing on strength, so going to do more longer rides in Aerobic zone.
After the SFG, I’m going to start Intermittent Fasting to drop my weight a bit so my performance with bodyweight exercises will improve. Specifically, pistols and one handed pushups. I also plan on working on my handstands. My other goal is the Simple Goal – the swings with 32, no problem. Getups are lagging, so I’ll be focusing on them. Goal is 40KG Getups by end of year.
Stay Strong!