What a great late-afternoon practice.
Five minutes of rope flow to get moving, then into the kettlebells.
16kg swing to clean x 20 each side.
20kg swing to clean x 20.
16kg swing, clean and snatch x 30.
Then the main event:
Six minutes of the 20kg black snatch, three minutes each side using the same protocol I’ve been practising for well over 10 years.
- 1 min 2 x swing 1 x snatch
- 1 min 1 x swing 1 x snatch
- 1 min snatch only
- Change hands and repeat
And somehow, after all that practice, there’s still room for improvement.
170 reps today, achieiving a new PB!
I recovered quickly afterwards too, which was probably as satisfying as the PB itself.
I’ve used this protocol for years. It hasn’t become boring and it hasn’t become something I’ve simply ticked off the list; there are always small things to refine; rhythm, timing, breathing, relaxation and efficiency and occasionally everything comes together, today it did.
I followed it with more kettlebell swing-to-cleans and swing-to-snatches before moving onto 9kg double-hand Mugdar 360s:
50, 40, 30, 20, 20, 10: another 170 reps.
Five more minutes of rope flow brought the practice to a relaxed finish.
No need to destroy myself and no need to prove anything, just a familiar practice, a little better than last time.
Training should be a pulling force and it should be enjoyable.
That’s the good stuff.
Maddie, meanwhile, continues to knock it out of the park — usually while asleep in the park. 🐈🤣