A great evening of physical culture, beginning on the decking with four rounds of Rope Flow and Persian meels: Two minutes of Rope Flow followed by 100 meel reps, working through 4.5kg, 6kg, 4.5kg outer swings and four-count meels.
The kettlebells started in the dojo with swing-to-cleans and swing-to-snatches using 16kg and 20kg.
Then came the fun part:
A descending kettlebell ladder, working down the weights on one arm with only the transition time between them:
26kg → 24kg → 22kg → 20kg → 18kg → 16kg → 14kg
Fourteen swing-to-snatches at each weight, then straight back up to 26kg and down the ladder again on the other arm.
Seven weights × 14 reps = 98 reps per arm, 196 reps in total.
No sitting down, just change the bell and keep moving.
A little more 16kg swing-to-clean and single-arm swing work followed, before four rounds of meels paired with kettlebell-handle push-ups:
40 / 30 / 20 / 10 meels and 20 / 15 / 10 / 5 push-ups = another 100 meel reps and 50 push-ups.
And then, just as it began, the practice returned to the decking for five to ten minutes of yoga sun salutations brought everything back down to a calm finish.
From Rope Flow and meels, through a 26kg kettlebell ladder, to push-ups and finally gentle movement beneath the evening sky.
Build. Flow. Play. Settle: Another evening well moved. 🧡