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Simple and beyond

Incline walking on a tread mill for 25 minutes. 4,5 km pr hour.
5 sets of 10 reps with a ski-erg machine.
Incline dumbell press where the top set was with 25.
Cable rows. 5 sets. Cannot remember the weight. I tried to reduce the pauses to create a bit of glycosis.
 
523a.

Day 7. 1h swing.
6 sets with 24.
6 sets with 28.
The rest of the sets with 32.
Not feeling tired.
 
Day 8. Snatch day. Used 24 kilo.
Tried 5 reps each hand with 28. That was quite heavy. My stability in the top position was not perfect.
 
30 minutes walking on a thread mill.
10 intervals of 10 seconds all out on a ski-erg maschine.
 
523a. Day 9. 1h swing. Used 24 and 28. Focused on technique. Trying to tense the glutes and abs.
 
High intensity intervals on the stationary Bike. 40-60 seconds. 7 reps.

Ski-erg. 20 drag as powerful as possible. 5 intervals.
 
21 minutes on step-up work. 16 minutes with a back pack of 9 kilo.
16 minutes on a small step up. 5 minutes on a big step-up.
 
10 minutes and 20 seconds. 1 h swing. 24 kilo. 7 reps. 10 sets.

10 minutes step ups and naked lunges.

I must stop my normal training and rather work on learning proper swing form and after a while proper snatch form.
 
Training and filming my swings with 20,24 and 28 kilo.

Insights:

1) I might not be holding the plank long enough the swing. This tendency is stronger the heavier the weight.

2) Weak contraction at the top. Probably a strategy to save energy so I can use heavier weight.

3) A slight twist, where the kettlebell is pulling me every so slightly forward.

4) Be more careful about where I put my head, what point to look at.

Swing is so simple, but maybe not that simple after all. It is easy to focus on progress instead of proper technique.
 
25 minutes step up on empty stomach. Used 6 kilo back-pack most of the time. Used both a high and a low step. Sometimes I added a 12 kilo KB that I held in my hands.
 
Stationary bike. 30 minutes. Zone 2. Still it felt a bit hard, maybe because I had to work long hours at work.
84,4 kilo. Pull-ups feeling easier then when I measured 91 kilo.
 
1h swing. 20 kilo. 10 reps. 15 sets. 10 minutes.
Goblet squat. 20 kilo. 7 reps. 3 sets.
Some windmils with 12 kilo.
 
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