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40# sandbag clean and press x 10. 100# heavy bag x 2 sets of 2. 176# keg x 6 singles. I did four last week for the first time. They were easier this week. 13 minutes.
Kettlebell juggling was next.
"Rocket launches" 53 to 106 # bell. These are swings and then throw as high and spin the handle as fast as possible trying to get 2 to 3 spins before it hits the ground. Then I attached a green band to the 106 and did swings like that. Swings and a flip x 10, these were lighter because swinging with the green band seemed heavier. I also did the hand band extensions between most sets to give the weaker extensors some work and it helps relax the gripping muscles or the next set of swing or whatever.
John Brookfield holds the record for the SSST with 302 reps! That is CRAZY strength endurance and speed. He did it by mainly juggling HEAVY kettlebells. The first time he tried it he got 240 some reps and said it was easy!
Good day.