Snatches

10 left 10 right ladders up/down/up
16kg
20kg
24kg
32kg
24kg
20kg
16kg
16kg
20kg
24kg
....
200 total

Complex Day

24kg KB
5 min Turkish Get Ups to warm up
3 rounds of:
5 presses each side
10 swings
5 windmills each side
5 floor press each side
5 get up sit ups each side
20 floor sweeps
5 squats
10 figure 8 to hold

Just Snatches

Couldn't decide what to do. Knew I would lose interest fast tonight. Set the timer on 10 minutes. Started snatching the 16kg. Stopped at 9 minutes. 220 snatches. Whew. Simple. Fast. Effective.
Done

SSST Progress

8/8 on the minute. Didn't go all out. I hit 168 reps last week so 160 was a good ratchet back. I was at a fall festival yesterday and they had a hay barn with rope swings. I think it was about a 1.5" rope with no knots and I had to climb it and touch the rafter. It was about 15 feet or so and my sis turned around when I was on the way down so I had to climb it again for her to get a picture. My grip was a little tender today.
I'm getting pretty good at the mid snatch hand switch about head high. This gives me about 26-28 seconds to rest after 8/8 reps.

Great Read - Endless Nuggets on Body Comp

I read this book 2 years ago and just got it back from being loaned out. I'm reading it again. It goes into detail about practical applications of various natural supplements. Harry Preuss has the highest degree of nutrition in the world and puts his actual research and study into an easy to read book.

Smoked

I've been trying to get back into a workout regimen that I like and that fits my needs of conditioning and strength rather than bulk. I tried RTK for a few weeks and realized quickly that it was about to pack on some serious muscle weight that I don't really want. Reports from the RKC forum are now showing just that. Several 15 pound bodyweight gains so far. I like doubles but prefer singles with lots of snatches and presses. I've always done well with alternate days due to my work schedule. What I mean by this is doing two general workouts alternating days. This way you always know what you're doing next. Now, with that being said, you can vary the intensity to keep your body guessing and stimulate muscle growth. Here's my last week, knowing I would not have my kettlebells Thurs/Fri/Sat.
Sunday: 10 minute snatch test for cadence with 24kg. Did not go all out. 7 reps each side top of the minute. Hit 168 reps after going all out the last minute.
Monday: Heavy circuit 32kg: 3 sets of 5 presses each side, 10 swings, 5 windmills, 5 squats, get up sit ups, floor presses.
Tuesday: V02 snatches. 80 sets of 8 reps 16kg.
Wednesday: Medium Circuit 24kg. 3 sets of 10 presses each side, 10 swings, 5 windmills, 10 figure 8 to a hold, 5 floor presses, 5 get up sit ups, 20 floor sweeps.
....
I start each workout with joint mobility and stretching. Then 5 armbars progressing to a get up and back down then the other side. Maybe add a windmill while at the top. Throw in a pistol or two.
....

RTK Grind Week Done

Monday
5 ladders to 3 rungs 32kg one hand 16kg in the other switch each set
1 clean 1 press
rest
1 clean 2 press
rest
1 clean 3 press then 5 squats
rest
2 sets 20 reps deadlift with same doubles
......
Tuesday
Ran 5k
......
Wednesday
Repeat Monday but use 32kg and 24kg
......
Thursday
130 24kg snatches in 10 minutes
.....
Friday
Repeat Monday but use double 32kgs
.....
Saturday - off
......
Sunday - TBD