December 14, 2022: SW, KB MP

NP: 8 kg x 5L/R SW: 2h today 36 kg x 10, 10 on the 1:15 rest (phone call) 40 kg x 10, 5 on the 1:15 rest 44 kg x 5, 5 on the 1:15 rest 44 kg x 5, 5 on the 1:15 - felt like 2nd set of 5 above was getting squatty and not crips at the turnaround, so decided to try it again. 2nd set on the 2nd time with the weight was better but still not as crisp as it should be. I think trying for 6-10 sets of 5 w/ 40 kg is a good plan for next time. From a recent StrongFirst newsletter: “Heavy” is relative. When reading the following numbers keep in mind that Fabio deadlifts 600 pounds and adjust your kettlebell weights accordingly. “Usually, 6-10 sets of 5 reps with 68-80kg for two-hand swings, or 6-10 sets (3-5 per side) of 5 reps with 48-56kg for one-hand swings.” “Rest intervals between sets are around 2min, more if I feel that I need it. And even though I don’t do any kind of “high intensity interval training,” when it comes to challenging myself with a task that requires endurance, I see that I can still keep up very well with those who do it all the time.” My deadlift is about 60% of Fabio's, so that translates into 2h swings with between 40 and 48 kg. We'll start with 40. long break KB MP: for 15 minutes on auto-regulation (next set whenever ready) Focus is on posture, shoulder position, etc. 2 x 8kg: 3, 3, 3 4, 4, 4, 4 2 x 10 kg: 5, 5