December 1
No treadmill to warm up again today. Warming up with the stretching, foam rolling, & the three warm up exercises seems to be more than enough, so I have eliminated the treadmill work for now.
Halos - 3 sets of 10 reps with the 35 lb KB
Goblet Squats - 5 x 35, 5 x 35, 5 x 35
Single Leg Deadlifts - 2 sets of 10 "naked", 5 on each leg.
One-handed swings - 10 x 35, 10 x 35, 10 x 45, 10 x 45, 10 x 35, 10 x 35
TGUs - 2 x 25, 2 x 25, 2 x 25, 2 x 25, 2 x 25
As you can see, I was really feeling it tonight. everything felt smooth & easy, even though I increased my weights. I realized that in one month, I will no longer have access to kettlebells in 5 lb increments, so I decided to work with the weight I would have at home. I had watched a video on the proper technique for the one hand swings earlier in the day, that showed proper form, including the off hand swinging in step with the weighted arm. Wow, were my swings explosive and crisp. That is why I went with the 45 for 2 sets, to see if it was just in my mind. Nope, the 45 moved just as well, just not as far.....
My get ups were even faster tonight. I wasn't rushing them, but I finished them faster than last night. I guess the WTH effect is showing itself again. Friday is a day off, as I am working out 5 days a week for now. The SLDLs are still a work in progress, but I am falling in love with them. They demand my focus, which preps me for my swing & get up work. They also remind me that I am still a work very much in progress. They are at the same time frustrating and rewarding to me. I feel so good when I perform a rep with minimal wobble, and get so frustrated when I don't, and have to grab the 50 lb kettlebell in front of me for balance. Yeah, it may be cheating, but it is also for my safety. I don't want to fall over in the gym, where people are doing walking lunges & pushing weighted sleds. They are not always aware of their surroundings.
Over the next two weeks I will be slowly working back to 10 sets of swings, and then I will work on going to 7 days a week. Once I get there, I may start incorporating morning two handed swings with the 32 kg kettlebell, to get the feel of that big bell. I am simply amazed that I can work out almost daily and not feel overly stiff or sore. I guess form & technique, along with working recovery does work.