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Kettlebell Alactic + Aerobic continued...

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Clean & Jerk Ballerei.
- the 60 otm snatches two days ago provided very mild soreness as opposed to last week after the snatch lay off
- '...after A+A snatches I feel like Hulk!', says my buddy Phil. Absolutely afterwards I am green and feel like it
- double long cycle + single bell snatches are like tzar and tzarina
- I did quite a lot 2 x 32 x 30 otm. It's a good step load. Sometimes it's easier...sometimes just heavier. I can't do the same session twice as I can't step into the same river twice
- just wanted to hit 3r x 33...to left that one rep to hundred in the tank. 3r x 33 as there are three threes in it. looks nice on paper, so thats was my primitive planning for the session.
 
Alactic and Aerobic ballistic work, with some chassis integrity grinds (goblet squats and Turkish getups - possibly windmills and bent presses) might well be some pretty good work for a future plan later on down the road.

Today I did the following: 30 minutes of kettlebell swings x 5 EMOM, one handed with 28KG and 32KG swings, every third set was 32KG and I managed the following:
  • Average Heart Rate: 138 BPM
  • Maximum Heart Rate: 163 BPM
Then I did a set of Bench Press (a rep test) at 85% Sorta Max at 190 lbs for five reps and the same for Front Squat for five reps. Average Heart rate dropped to 136 BPM post these two sets then I went home.

I was justly proud of the power I expressed into EACH kettlebell swing, however I wound up getting a skin tear on my left hand which I'm treating with Neosporin, a bandaid and rest over the weekend. Until that tear heals I'll probably switch to two handed swings with any single handed kettlebell work being Viking Push Presses till that tear heals up.
 
There are mornings when I'm in an office kind of setting for a few hours.

What do you suggest about A&A push-ups?

I started doing 15 seconds of push-ups on the minute for three minutes as an hourly break.
 
TedM said:
There are mornings when I'm in an office kind of setting for a few hours.

What do you suggest about A&A push-ups?

I started doing 15 seconds of push-ups on the minute for three minutes as an hourly break.
Click to expand...
www.strongfirst.com

“160 Seconds a Day Keep the Doctor Away!”—Burn More Fat and Improve Your Health without Breaking a Sweat with a Simple Swing Protocol | StrongFirst

There is an old Italian proverb that reads "One apple a day keeps the doctor away." I took the liberty to substitute the apple with 160 seconds. Let me tell you why I did so.
www.strongfirst.com

There are a few bodyweight suggestions in the comments, including burpees and explosive squats. I might also suggest jumping split squats, as described in a newsletter a little while back, but adapted to this article.
 
Erik W said:
www.strongfirst.com

“160 Seconds a Day Keep the Doctor Away!”—Burn More Fat and Improve Your Health without Breaking a Sweat with a Simple Swing Protocol | StrongFirst

There is an old Italian proverb that reads "One apple a day keeps the doctor away." I took the liberty to substitute the apple with 160 seconds. Let me tell you why I did so.
www.strongfirst.com

There are a few bodyweight suggestions in the comments, including burpees and explosive squats. I might also suggest jumping split squats, as described in a newsletter a little while back, but adapted to this article.
Click to expand...
Thank you. Fabio's article with what I've learned about A&A are what led me to the approach in general.

Those are all interesting suggestions!!
 
Anyone here use 'heavy' sandbags for A+A training? Thought and experiences?

I have been playing around with sandbag clean to shoulder using a 120# sandbag. Takes about 15 seconds to get the bag from floor to shoulder and raises my HR into the 140s. I wait until my HR returns to 105 (160 minus my age) before the next repeat.
 
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