OK, after my MMA class, I woke up, and decided to do a nice and sweet session with the iron. Today's training: Date with the Beast goblet squats - 40-48-48, 3 sets of 5 1-1-1 (low volume-low intensity-low density) one-arm swings -48-40-48-40, 8 swings every 75 secs, always left, rest; right, rest; 80 swings total (sum of left and right). 1-1-1 (low volume-low intensity-low density) get-ups - 48-40-48-40, 1 get-up every 90 secs, rest; 8 get-ups total (sum of left and right). Note: After 2 weeks of no kettlebells, not difficult. Good. As you could see, I have added another variable: density. I have already met the "timeless" Sinister many times, and have done the Sinister swing test couple of times, but I am still not yet ready for 10 get-ups in 10 mins after the swings. Density variable should help to improve. So as for density, for time being I am thinking: Swings - low 75 secs, medium 60 secs, high 45 secs Get-tups - low 90 secs, medium 75 secs, high 60 secs Just an idea - I know that I can still pass a talk test at 10 swings every 45 secs, and I can do get-up with the Beast in about 30 secs, which still leaves me 30 secs plus. And again - every training session will have a) different volume b) different intensity c) (and that is new) different density. Let's see how it goes.