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Practice log

Vision

Level 2 Valued Member
Raised in KS - the Ad Astra per Aspera bit appeals to me... won't be reaching elite levels anytime soon... and spending several minutes swinging a kettlebell before working day in an air conditioned office might not represent adversity on any reasonable scale. But I am keeping the title.

Bought S&S a few weeks ago and have been practicing. Gotten to the point I am able to complete a practice with my 16kg kettlebell (have completed a whopping three full practices, my first attempts at the getup were pretty entertaining).

So... I am making this log for little purpose other than keeping track and some accountability against follow through. The plan is to keep a written log and update to this electronic log at a weekly-ish interval.

No real goals to speak of - other than the struggle against general laziness and weakness. I have 16 kg (x2), 20kg, 26kg and 30kg bells*. @ 46 years and 6'2" @ ~ 265 lbs - it seems reasonable I could complete a practice with the 30 kg at some point during 2023.

We will see what happens. Definitely no rush. I suppose my main goals is not to do anything stupid in terms of causing myself injury.

Mine is a desk job. Shoulder, neck and postural related back pain were what really led me to KBs. I have some experience in powerlifting (intermediate level) and understand what poor technique/rushing progressions can do to a body. Also wrestled for my entire youth - which pretty much makes me a fan of grappling in general and that influence/interest is probably what flagged me on kettlebells to begin with.

Just doing the warmups and working on my technique over the past several weeks have largely erased my minor issues - I feel great. In fairness - I also have a Concept 2 rower (excellent dust collector) and I did some light work on that for several weeks before even buying "Kettlebell Simple & Sinister" (could not find a used copy) - let alone any KBs (great deals on the used market - even if my wife was unimpressed).

In summary these are my stated goals -
0. Be disciplined in practice. I am not going to go crazy here because... life - but this is something that will be a high priority.
1. I would like to do a "Timeless Simple" with 30kg bell in 2023 (seriously doubt a 32kg bell falls into my lap, but I will be watching FB marketplace just in case!).
2 I would like to row 5,000 meters in less than 20 minutes in 2023. (I am not going to spend a lot of time on the rower but I do respect the workout it provides...)
3. I would like to setup a space in the garage for practice.
4. I might even take my shirt off on the boat this summer (this one is probably the least attainable).
...35. Maybe a bit less gluttony.

Here's what I did this morning (sets x reps x KG/weight):
Warmup with halos & prying goblets 3x5x16
1 arm swing 10x10x16 (this took me 12:30" - I didn't time for performance, just checking to help myself budget time - on a day off where I don't have to rush anything)
Getups 5x1x16 (finished this @ 23:40" where I started my timer at the beginning of my swings)
Cooldown with 90/90 and QL straddle

my focus this morning was really on getting a good hinge movement. generally, I think the bell I am using is too light - in terms of letting me take some technique shortcuts (especially with the getup). feel great though and I do feel focused on improving technique. I am going to get a solid (4) weeks of practice in with the 16kg bell before following the step plan to phase in my next bell.
 
Firs, Welcome. And second, if I may, change "I would like" to "I do". This small change will set your mind to achieve yours goals.
 
@Vision, welcome to the StrongFirst forum. To what "bit" are you referring in particular?

-S-
Thank you for the welcome and Happy New Year! When I originally bought & read "Simple and Sinister" - I made some notes in the front cover. And the KS state motto was the first thing on my list - that was why I chose it for a journal title.

Have been traveling and generally caught up in the holiday cheer - so I have not really reread to call out particulars, but I did notice highlighting the first and last sentences in the same color as the motto. A specific example of personal connection - I can remember a coach using it in his speech before overtime in my first finals match way back when I was a spry seven year old!

Super glad to have had the inspiration for review and specifically because I noticed my reading comprehension failed me - I had been doing double the volume on single arm swings. For some reason - I assumed R & L arms made (1) set and it was necessary to complete (10) sets. That was dumb as the book clearly lines out the correct volume as (10) sets as a "sum of arms" and reinforces the notion with a chart.

Also - in reviewing the stepped progression, I noted the call out of (4) weeks specifically calls out (8) kg jumps... since I will be moving from (16) kg to (20) kg - I can start progression a couple weeks sooner. (y)
 
Firs, Welcome. And second, if I may, change "I would like" to "I do". This small change will set your mind to achieve yours goals.
thank you for the wise advice and feedback! it is often these small details that make so much difference. This is exactly something we would talk about in a professional setting - I need to bring more of this type of common sense into my personal goal setting.
 
Week 52 - 2022
12/26 (logged this in my first post, also putting it here just to journal my week of practice)
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x1x16 (ten sets each arm - I did this most of the week and it was really too much for me. was especially feeling low back fatigue and a bit of struggle in my right hip)
Getups 5x1x16
Stretching - 90/90 & QL straddle

12/27
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 2 hand swings 10x1x16
Getups 10x1x16 (ten getups each arm. I justified this extra volume in my mind, somehow. it was a bad idea and I felt beaten up afterward)
Stretching - 90/90 & QL straddle

12/28 (my intent with this log is to be following S&S... reviewed the book again and realized I had the swing volume wrong and got my course corrected in this practice session)
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x1x16 (sum of arms or 100 total swings or 50 with each arm, which is what I will follow going forward)
Getups 5x1x16 (5 getups with each arm - which is also what I will follow going forward)
Stretching - 90/90 & QL straddle

12/30
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x1x16
Getups 5x1x16
Stretching - 90/90 & QL straddle

12/31
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 2 hand swings 10x1x16
Getups 5x1x16
Stretching - 90/90 & QL straddle

in general at this end of this week - I was embarrassed to have been off on my volumes and that was definitely affecting my form/recovery (especially lower back fatigue). It is encouraging to have gotten it corrected early in my process and I am looking forward to becoming more skilled. This morning, 1/2 I had a great practice session and took the dog for a walk afterwards in a foggy wood and right before dawn - felt great.
 
Week 1 - 2023 (reps x sets x weight)

1/2

Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x5x16kg (sum of arms was 100 reps or 50 with each arm. did the same thing from 12/28 forward - looking back I can see I did not log it correctly)
Getups 5x1x16 (each arm)
Stretching - 90/90 & QL straddle

1/3
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x5x16kg (sum of arms)
Getups 5x1x16
Stretching - 90/90 & QL straddle

1/4
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x5x16kg (sum of arms)
Getups 5x1x16
Stretching - 90/90 & QL straddle

1/5
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 2 hand swings 10x10x16kg
Getups 5x1x16
Stretching - 90/90 & QL straddle

1/6
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x5x16kg (sum of arms)
Getups 5x1x16
Stretching - 90/90 & QL straddle

1/7
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x5x16kg (sum of arms)
Getups 5x1x16
Stretching - 90/90 & QL straddle

in general at this end of this week - I felt pretty good and specifically noticed my glutes are getting a LOT "harder". a couple of decades ago, I had a posterior chain that was strong at the intermediate level - and it feels good to remember!

I am still a slightly tiny little bit concerned with my lower back - maybe from not being careful when rolling on my side during getups, maybe an old childhood injury, but most likely I think my swing technique/timing needs some work and specifically the moment of hinging.

Monday (tomorrow) morning I am going to do a drill after warmups that I found on Youtube (not sure how this site feels about linking, so I will describe - it's called "The Towel/Strap Swing" on a channel called Hardstyle Kettlebell Pro. In the video the guy does a bit with a towel that might help me cue hinge timing and might be a help to me. I am optimistic.
 
1/9
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 2 hand swings 10x10x20kg
Getups 10x1x16 (5 reps each arm for 10 total - I am going to start notating this differently)
Stretching - 90/90 & QL straddle

1/10
Warmup - halos 5x3x16, prying goblet squats and bridges
1 hand swings 10x10x20kg (5 sets of 10 each arm, ten sets sum of arms. will start notating this differently)
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/11
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/13
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/14
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

remarks for this week - when I picked up my 20kg kettlebell, I knew I was not going to step load to this weight - it is fairly easy for me to swing/get up with and overall feels much more comfortable than the 16kg ever did. I also feel pretty good about the stretching - starting to notice some addl range of motion/comfortability. I will say the towel drill did not go well for me on 1/9 - but I have been focusing on hinge timing in the swing. Last week I had a tinge of thought about my lower back and I believe that was likely from the way I had been rolling over in the initial phase of get ups... so some technique shore up there. feeling pretty good overall.
 
Week 3
1/16 (weight @ 263.8)
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/17
Warmup - halos 5x3x16, prying goblet squats and bridges
1 hand swings 10x10x20kg

1/18
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 2 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/19
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

Not my best week. Covid positive and practice (and most everything else) was a little more difficult than it should have been. Today is Go Chiefs Saturday 1/21 and current weight at 256.6 lbs. Will get back on the horse in the morning.
 
1/22 Sun
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/23 Mon
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/24 Tues
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddleT

1/25 Wed
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 2 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/26 Thurs
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/27 Fri
Warmup - halos 5x3x16, prying goblet squats and bridges
Practice - 1 hand swings 10x10x20kg
Getups 10x1x16
Stretching - 90/90 & QL straddle

1/27 Sat - 10 mile soft surface hike. Was totally surprised to make it that far through the Ozark hills. Think the dog was surprise too - if we keep doing that, we will have to get him some shoes as he sustained a cut pad.
 
1/29 Sun
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

1/30 Mon
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

1/31 Tues
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddleT

2/1 Weds
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddleT

2/2 Thurs
Warmup - halos 5x3x16kg, prying goblet squats, and bridges
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg

2/3 Fri
Warmup - halos 5x3x16kg, prying goblet squats, and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg

1/27 Sat
Walked for 2.5 hours mostly on hard surface - some soft trails where it was not icy/treacherous. Things are melting around here today - we had a snow/ice storm settle in Mon and then another round Tues. I work in procurement/supply chain in support of several manufacturing facilities. Made for a bit of a hectic week and my practice was a bit impacted - but we got through it. Switched to 24kg this week - and it seemed easy enough but it also affected me in ways I did not expect (specific example - I strained something on the right side, maybe a minor rhomboid or something... not a big deal but one of those nagging things that you think about all day long for a few days - and then think about how much better life is when it fades).

general mindset - I opened 2023 at a body weight of ~ 265 lbs and weighed an even 251.0 lbs this morning - so I am happy with this in terms of my strength improving and my girth diminishing. Have been eating a caloric deficit and plan to be doing the same for another 3 month-ish.
My next kettlebell step will be from 24kg to 30kg and I plan to do that "by the book" in terms of Simple and Sinister. Once I do transition to the 30kg (which I plan to start phasing in 3 weeks from now)... then I will have to buy another bell. My 24kg and my 30kg are 'Bells of Steel' competition bells - so, I would ideally like to find the same make/model in a 36kg and a 42kg on the used market. Wish me luck.
 
2/5 Sun
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

2/6 Mon
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

2/7 Tues
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

2/8 Weds
Warmup - halos 5x3x16kg, prying goblet squats, and bridges
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

2/9 Thurs
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

2/10 Fri
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

2/11 Sat
- lots of walking, all hard surface.

reflection
- overall solid week, 24kg started to feel 'easy' on Thurs. maybe easy is not the right word, but I found myself thinking a whole lot more about technique than the effort. still a couple weeks out from phasing in my next bell and I will definitely take a stepped approach for it.
- weighed an even 247 lbs... so I am down 4 lbs week over week and 17.4 on the year - that is encouraging. Plan to be in caloric deficit for at least another 10 weeks.
- started walking ~ 2 miles in the evening on Thursday. the dog has appreciated that (though almost miraculously, I have a neighbor that walks him twice a day...)
- at some point, I need to start adding some rowing into the mix
 
2/12 Sun
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
7.2 miles walked

2/13 Mon
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walked

2/14 Tues
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walked

2/15 Weds
Warmup - halos 5x3x16kg, prying goblet squats, and bridges
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg
4.8 miles walked

2/16 Thurs
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg
4.8 miles walked

2/17 Fri
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
4.8 miles walked

2/18 Sat
1 mile walk
10.2 miles mountain biking (120 minutes)
body weight 242.2 lb

reflection
- starting to log my walking. I feel like I am getting into a bit better shape. Attribute this to the S&S practice as I am really feeling stronger overall and my "work capacity" has been increasing. Overall, I am looking to drop some excess fat and walking has been helping to this end.
- bought an electric mountain bike yesterday. I plan to log this activity in minutes going forward. I live in an area flush with mountain bike trails and the elevation gain really matters a lot more than miles logged. Anyway, looking forward to getting out and seeing more of the Ozarks.
- body weight at 242.2 lbs on Saturday. That is 4.8 lbs down week over week and 22.2 lbs since I have started this log. I will take it and if all goes well expect to be in the 230's at next week's post. Will be in caloric deficit for at least another 9 weeks.
- need to start rowing sometime soon. starting to look like I will be able to accomplish the 2023 goals I laid out at the beginning of this post in April, but I do not feel that I am rushing or pressing. just making better progress than I had thought with a bit of discipline
- I am going to have to get serious about finding a couple more bells on the used market or I am going to have to end up paying full retail
 
2/19 Sun
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walked
5k row

2/20 Mon
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walked
5k row

2/21 Tues
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walked

2/22 Weds
Warmup - halos 5x3x16kg, prying goblet squats, and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walked

2/23 Thurs
Practice - 2 hand swings 10x10x24kg

2/24 Fri
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walked
30 minutes mountain biking

2/25 Sat
4.8 miles walked
75 minutes mountain biking
5k row
body weight 242.4 lb

reflection - diet was not spot on this week.
 
2/26 Sun
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
7.1 miles walked

2/27 Mon
Warmup - halos 5x3x16kg, prying goblet squats and bridges
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
5k row

2/28 Tues
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walked

3/1 Weds
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle

3/2 Thurs
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg
5k row

3/3 Fri
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walked

3/4 Sat
2.4 miles walked
31 miles paved bike ride
body weight 237.8 lb
 
3/5 Sun
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
30 minutes mountain biking
6 miles hiking

3/6 Mon
Practice - 1 hand swings 10x10x24kg
2.4 miles walking

3.7 Tues
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walking

3/8 Weds
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walking

3/9 Thurs
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walking

3/10 Fri
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walking

3/11 Sat
4.8 miles walking
30 minutes rowing
body weight 234.4 lb

Reflection
Down 3.8 lbs week over week and 30 lbs since I started this log.

I have been running a caloric deficit mainly because I am in a weight loss contest at work, but I am enjoying losing weight. It has been noticeable. It has been easier than I thought it was going to be. Built it up in my mind a bit I think.

I think doing the swings & getups tie together with the discipline of caloric defict/meal prep.

Our final weigh-in is 4/19 (I think) and I am substantially behind (in 4th place) and substantially behind. Mainly have been meal prepping. Ordered a Keto recipe book and I am thinking about running low carbs with rationalization as: Try what the leaders are doing.

I do not know if I will start incorporating my 30 kg bell in the morning or not. I have spent long enough with the 24 kg according to the book.
24 kg is not an "easy" thing for me to practice with... but at the same time I could swing it 100 times on command at any given point in time. I do not see it as a heavy weight and while I want to move on... I also want to enjoy the process and wring everything I can out of the 24 kg while focusing on technique.

Additionally - it might do me some good to focus on getting to bed earlier. Getting up earlier. Fitting the practice in completely to include warm-up and stretching. Rather than missing some pieces and proceeding to progress in weight. And here I sit on the internet at 10pm :)

On the flip - I do think a 30 kg would give me more feedback... am torn a bit. What to do, what to do. In general I am inclined to err toward not letting great stand in the way of good.
 
Last edited by a moderator:
3/12 Sun
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walking

3/13 Mon
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
Stretching - 90/90 & QL straddle
2.4 miles walking

3.14 Tues
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
35 minutes rowing

3/15 Weds
Practice - 2 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walking

3/16 Thurs
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
******** Started Keto at dinner on this date **********

3/17 Fri
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg
2.4 miles walking

3/18 Sat
4.8 miles walking
40 minutes rowing
2 hours mountain biking on soft trails
body weight 230.4 lb

Reflection
4 lbs down week over week, I will take it. Started Keto on Thursday at dinner. Figured 34 lbs down in 2.5 months... things are going so well that it must be time to change things up :)
Cold temps + 80% charge on my mountain bike battery = no bueno. The route I chose had ~ 2,200 vertical feet climb over the course of 18 miles and my battery ran out about 3/4 mile from my house... I was really tired after that ride.
In fact, I was tired enough that I crashed and came off the bike twice - no equipment damage and no injury.
 
3/19 Sun
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
Stretching - 90/90 & QL straddle
2.4 miles walking
45 minutes rowing

3/20 Mon
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)

3.21 Tues
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
50 minutes rowing

3/22 Weds
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)

3/23 Thurs
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)

3/24 Fri
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
Stretching - 90/90 & QL straddle
2.4 miles walking
55 minutes rowing

3/25 Sat
1 hand Clean, press, squat x1 - 3 rounds of 5" @ 5 sets, 5 sets, 6 sets
2.4 mile walk
13 mile hike
body weight 224.6 lb

Reflection
I was pleasantly surprised to find out I can clean a 24kg bell with no problem. I can do other things too - like situps! Ha.
Good week overall.
 
3/26 Sun
Warmup - halos 5x3x16kg, prying goblet squats
Practice - 1 hand swings 10x10 (60 reps x24kg and 40 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
4 miles hiking

3/27 Mon
Practice - 1 hand swings 10x10 (60 reps x24kg and 40 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
60 minutes rowing

3/28 Tues
Practice - 1 hand swings 10x10 (60 reps x24kg and 40 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
2.4 miles walking

3/29 Weds
Practice - 1 hand swings 10x10 (60 reps x24kg and 40 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
2.4 miles walking

3/30 Thurs
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)

3/31 Fri
rest

Sat 4/1
Practice - 2 hand swings 10x10 x30kg
Getups 10x1 (8 reps x24kg and 2 reps x30kg)

4/2 Sun
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
3 miles walking

4/3 Mon
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)

4/4 Tues
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
2.4 miles walking

4/5 Weds
Practice - 2 hand swings 10x10 x30kg
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
2.4 miles walking

4/6 Thurs
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
2.4 miles walking

4/7 Fri
rest

Sat 4/8
Practice - 1 hand swings 10x10 (80 reps x24kg and 20 reps x30kg)
Getups 10x1 (8 reps x24kg and 2 reps x30kg)
4 hours mountain biking

Sun 4/9
Practice - 1 hand swings 10x10 x30kg
Getups 10x1 x30kg

Reflection
Took a couple weeks off from kettlebells. Maybe I was having trouble recovering. That is certainly true. Maybe I was using the time to get the garden presentable. That is true too. Maybe I was just being lazy That is true too :) I did lay around and walk less but I also hit some really long mountain bike rides on the weekends. Yesterday I did 29 miles and it took me four hours! Definitely would not have been in shape to do that back in January.
I have not been on caloric restriction and I have not weighed myself these past two weeks. Feeling great. Did "simple" today 4/23 with 24kg and it felt fantastic. Thought about how today's workout felt for a bit actually - it certainly did not take very long and it felt like it "gave more than it took". Liked that quite a lot.
Am planning to kayak the length of the Buffalo National River starting on 5/27. I do not think I will restrict my calories again before completing that journey.
But I am back on the horse now. Still have a lot of work to do in order to hit timed "simple" with my 30kg bell and row a sub 20 minute 5k. I doubt I try and keep up with 5 days a week on kettlebell though - at least anytime soon. I am happy with my good results and there is no reason for me to be extreme with it.
 
4/23 Sun
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg

4/25 Tues
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg

4/27 Thurs
Practice - 1 hand swings 10x10x24kg
Getups 10x1x24kg

Sat 4/29
Practice - 1 hand swings 10x10x24kg
Getups 10x1x30kg

Reflection
good week. no problems. every time I did swings, I completed the reps in 5 minutes. liked the pacing and think I will do swings just like this 6 days a week this coming week - see how it works for me. switched to 30 kg on getups as the 24 seemed easy... but I will be looking to do these at a talk test pace and every other day or so.
 
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