2008/12/10 - Making it official

I intended to start my first post IKFF 4x7 on October 30th. I of course injured my left shoulder about three days in, which resulted in a bit of erratic training over the past few weeks. Thankfully the left shoulder is now pretty much back to normal. Today is thus the official launch of my next 28 day cycle.

The goal of this cycle is two-fold; strength building on the moderate days and building general fitness and endurance on the high intensity days. I initially planned on working with the 32kg on the moderate days and the 24kg on the high days. In order to allow the left shoulder to fully mend I've decided not to push my luck and stick mainly to the 16kg and 24kg. I'll leave the heavier stuff for my next cycle (maybe). Since I cheated the previous time I used the AKC fitness protocol I'm going to make extensive use of it on the high intensity days. The plan is to really work towards getting through all 20 levels properly rather than jumping around like I did before.

I started the cycle off today with a high intensity day which went as follows:

Kettlebell joint mobility work

All of the following with the 16kg / 2 minute sets with 2 minute rest periods

One Arm Jerk: 16/16

Snatch: 16/16

Press: 10/10

One Arm Jerk: 16/16

Snatch: 16/16

Press: 10/10

Swing: 2 x 10/10 x 24kg

Kettlebell specific cool-down

I enjoyed the session thoroughly. The 16kg is feeling VERY light so I've definitely gained strength in the past month or so.