I could feel today that I trained yesterday - something which rarely happens for me since I've been following a 5 times per week training schedule. I think the presses and push presses took a bit of a toll which I mainly felt in my shoulders. This being the last training day of the week I didn't want to take things too easy but I also didn't want to push too hard. This is what I did:
Intuflow warm up
Cleans (16): 4 minutes: 32/32
Snatches (16): 4 minutes: 32/32
OA Jerks (16): 4:30 minutes: 32/32
Swings (24): 20/20
Prasara yoga to cool off
As you can see the last set went on for 4 and a half minutes. I put the bell down briefly on the third minute and had to add thirty seconds to catch up the missed reps that I had planned.
When I thought about the session afterwards I realized that I'm breaking a cardinal rule of the GS style of kettlebell training - I am still somehow thinking from a rep rather than time mentality. I think the appropriate thing to have done would have been to stick to 4 minutes rather than pushing on to get the reps. I also realized that I was losing form at times in aid of working at a faster pace. This is something I will need to work on. I was doing well when I was working on pure long sets but since starting with the AKC fitness protocol I started chasing the numbers. This is what I will focus on next week; to keep the time constant, work with good form and let the reps build as they choose to. This way of training is really an exercise in patience but I know that it is well worth it. On the positive side the 24kg swings felt really light today. I think the work with the 32kg this week is paying dividends. Till next week - Enjoy the weekend!