Deep Snatch Practice. I started off with non-weighted snatches. Like air guitar. Just go thru the motion without weight. Kinda cool. Followed by 12k, 16k, 24k for three reps each arm. 32k x 1 rep.
Then I did ladders of 24k and 32k. I crept the reps up to 5 @ 24k and 3@ 32k. I did three or four in 16 minutes. I did Z drills between rounds and kept testing to make sure I was keeping my form correct. I had to remind myself to do the deadlift style with a slight jump from the calves to move the weight overhead with mostly leg power. A jump with the bell landing overhead above the shoulder not in front of the face like we see so many people do.
One exercise, trying for perfect.

Headache Buster

My wife went home sick from work yesterday with a almost puking headache. She couldn't shake until I got home and applied some Z-Health to her. Her shoulders, neck and head were sore and throbbing with pain. I tried to mobilize her thoracic spine, lower lumbar. That helped a little. Then I had her move her pelvis side to side, front to back, round and round. That really helped. Then we worked the hip circles for the shoulders. That really helped a lot too. She was then able to function enough to get back to her life.
Next up Brock's sit-up test...

I did the V02max workout today. I hit 6 reps per cycle 6 times and 7 reps per cycle 14 times. That's 134 reps in ten minutes with the 16 kg bell. Full lockout on All reps. I'm not used to snatching that fast. Actively pulling the bell down is something I'm not used to doing. This was my third Tuesday in a row. That's pretty good for my attention span. Lol. I did have to use wrist banger sweat bands and a couple of cut off socks for the hands. Those really helped. There's a whole lotta friction going on snatching that fast and faster.
Later...

Snatches should end above the shoulder, not in a front raise position.
I did TGU's today. First set with no weight as a warm-up. Second set with 53 pounds. Third set with the 70. Done. I work too hard at work so I don't need to spend a lot of time working out.
Here's a Slogan: Swing Fast, Swing Hard.

Tonight's training involved: Indian clubs- warm up. TGU's - warm-up. Gobble, gobblet squats- warm- up.
Cardio: mainly swings 15/15 work to rest for twenty minutes. We did add round-a-bouts, figure eights, cleans, clean & press, golf swings, rows and more squats. Rest for a minute then med ball slams for five minutes 15/15 Work/rest. Z and Yoga poses for the cool down. I had my VFF's on the whole time. Feet are feeling good.
To morrow is the Cottage Grove Strawberry fest, I have a booth and will be converting people to Kettlebells and Z thru My Great Skills.

Friday night M friend Shelley and I did twenty minutes of swings (all varieties) and figure eights every once in awhile. We used the 15 seconds Work/ 15 seconds Rest protocol. Then we rested for a minute then threw the med balls at the floor for five minutes using the same protocol. Fun.

I had a Great Time in Phoenix this past weekend for Z-health S-Phase training. It's all coming together. The weather was Hot. 107 on Sat. and 110 Sun. It Feels better than a humid Minnesota 74 degrees.
Today's phrase: Redundant Stupidity. That's when the the Boss tells you to do something just to do something wasting Your time and really making No progress towards anything.
I did an Easy V02max workout yesterday for 5 minutes. Just a break in session. I've found that it's best to sneak up on your goals like stalking a deer. Don't go full bore at, sneak and peek then before you know it Wham! You 've bagged it.
Taking it easy this week for training.
Later...

What a Glorious Weekend. Sun, pool and my family.
I'll leave for AZ tomorrow afternoon for S-Phase. I know it will be Great!