Back to kettlebell basics. Swings today with short rest periods. settled on the very symmetrical 10x10 as the rep scheme with 30 seconds rest/sets. Was thinking Westside Barbell speed squat day; man those were some serious ass workouts!
Two Hand Swing
36x10x2
53x10x10 30 seconds rest/sets. this was not that tough, which what I wanted. build up some speed. the rep speed on this kept going down each set after the first four. warming up.
72x5x5 one minute rest. this was heavier and slower than I thought.
88x3x4 one minute rest/sets. this was too slow but strong. have along way to go and my swing has definitely gotten weak.
137 total reps
tactical pullup ladder
1,2,3,4,1,2,3,4,1,2,3,4
30 total reps
all with pauses and with chin over top and hold. strong. I like the ladder for these.
kb lunge
36/8
53/8/8/6/6
I havent done enough of these either. its a start.
Handstand pushups
5 single reps. very high tension on the negative, ascent pops up. descending half way. shoulders are torched.so far so good; no major desire to change the workout or plan.
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