The most basic swing

My back was fine after Tuesdays GS style high pulls but my knee was not happy. Lots of toe raises during the pull made my already too tight left calf even tighter and I only got it partially worked out til Glenn  dug it out with a Bo stick.That was fun.

But the workout really was fun . 15 sets of 10 in the two hand swing with the 32 kg in "I go , you go" fashion with Glenn and we really blew through these sets,

This was amazing; a max vo2 speed two handed swing workout with a 32 kg bell. Who'd of thunk that was possible even a year ago? Not me the bell felt light, the swing felt strong and everything fell into place.

The two hand swing is the most basic of all the kettlebell ballistic moves. The easiest and the hardest. The easiest because it is the most stable and symmetrical position. The hardest because  when you start to get tired, there is literally no place to run or hide.

With one arm swings or transfers or snatches you can always switch hands and keep going; letting one side literally rest a bit while the whole body is still working. Not so with the two hand swing. Every thing works, ALL the time, while you are swinging  and that makes for some huge efforts but also some strong and powerful work as well.

Two hand swings make you strong in a way one arms can never. One arms make you strong and stable. Two hands just make you strong. Deadlift strong.

This is such a powerful move. I knew it even all those years that I could only demo it and not train it but it sure is. A deal changer for most people's lives. IF they have the guts to really work it. LOTS of practice with heavy loads and/ or high reps.

6 am
45 min rifga stretchout and roller

2 pm
Two hand swings
20 kg x 10
24 kg x 10

32kg x 10 x 15 sets
150 reps
10,560 lbs !!! Nice!
1 go you go pace

Snatch holds
16 kg x 30 sec
20 kg x 30 sec
24 kg x 45 sec x 2!

this was tough but good.this is SO key to my shoulder stability. that and crawling :))

Eccentric Pushups
3 x 10,8,8

ouch! left triceps cramp,lol. those snatches got me.

Supersets bodyblade and band laterals

2 sets of 10/10 each 
nonstop alternation

these also have been very helpful in stabilizing the shoulder

datsit.
Sisu/