This session felt like it lasted for hours. Not the kettlebell part but the warm-up and cool-down periods. I'm busy learning the Kettlebell foundation joint mobility sequence and the compensatory cool-down sequence and it is taking quite a bit of time to get used to the movements. I guess once I've got the movements and sequence memorized and I don't have to pause-play-pause-play the DVD the whole time it will go much quicker.
My session went as follows:
Kettlebell specific joint mobility
One Arm Jerk (32kg): 3 x 1 minute sets @ 8rpm (right arm)
One Arm Jerk (16kg): 3 x 1 minute sets @ 8rpm (left arm)
Kettlebell front squats: 3 x 5 x 32kg right / 2 x 5 x 16kg left
Swing: 2 x 5 x 40kg (right) / 2 x 5 x 24kg (left)
Compensatory cool-down sequence
I'm glad to report that my left shoulder felt great during the jerks and squats. It is still a bit uncomfortable when I move my head in certain ways but there was no discomfort in the kettlebell sets. I'll keep things light on the left for now but I'm glad to be able to train the shoulder again.
I quite like the compensatory cool down. Some of the movements are not easy but they really do work some of my trouble spots like the left hip. I can see how these movements can become a very valuable part of my total training plan.