Keeping true to objective of lifting semi-heavy only once per week, today I did not venture higher than the 20kg kettlebell. I added in some one arm swings for spinal endurance as per recommendations from Rif. The swings were very challenging, not on my strength levels, but on my conditioning levels. When I finished with the swings I could not believe how pumped with blood my glutes and adductors were, WOW! It was challenging to walk. I t feels so good to train without pain and to know that you are not damaging anything in your body. These lighter days are great in the middle of the week because as I start getting fatigued from a very hectic work schedule, the ligher day seems to be just what the Doctor ordered.
A-1 Clean and Press
20kg 5 x 5/5
B-1 Clean and Squat
16kg 5 x 3/3
C-1 Single Arm Swings
20kg 5 x 10/10 = 100 reps (I want to build up to 200 reps and then switch to the 24kg)
D-1 Single Arm Bent Over Rows
20kg 3 x 8/8
The workout took 26 minutes and 46 seconds. The blood flow from the swings felt great. It almost as if I am learning how to do the swing from scratch. Rather than being so worried about how explosive I am perfroming each swing, I am starting to feel how to get into a rhythm and be efficient. It has taken me 4 years of kettlebell training to arrive at the fact that I didn't really understand the swing to well.
"Most of us must learn a great deal every day in order to keep ahead of what we forget."
- Frank A. Clark