Today's session was again based on the level 1 AKC fitness protocol (advanced version) with the 24kg bell. Now that I am working with the 24kg I am much stricter in terms of sticking to the rules of the protocol. When I was working with the 16kg I skipped levels and basically fooled around without much consistency or discipline. I don't think I can afford that with the 24kg so I'm staying well within the rules. Once the objectives for level 1 have been completed I will move up a level. Today's session went like this:
Intu-flow Intermediate level
1 minute sets with 2 minutes rest of the following with the 24kg (right side only):
One Arm Jerk: 16
One Arm Jerk: 14
Swing (24kg): 20
Flowfit: 1 x 6 minute round.
Total volume: 2520kg
My numbers dropped a bit during the second round, mainly as a result of forearm and grip endurance. I'm sure consistent practice will take care of it though. Have a great weekend everyone!