I did a quick power generating workout today. Double KB cleans/ double med ball slams superset. I love the supersets. Sets of three cleans working uo to 2/32's. Med ball- two 6# balls x 5 or 6 reps. Five sets of each. That's it, just a slight tune-up. That's all I really ever do now is tune-up workouts. I did test both exercises with shoulder ROM and trunk ext/ toe touches and both exercises made me move better.

Friday August 13th 210- Didn't train with my friend Shelley. She did tell me an interesting bit of "news'. A former pain in the ASS group KB "person" who A. screwed me out of class money, B. drove away another Great class member, C. Tried to take another class member with her to another KB trainer. Now has Three Blown Discs in her back from said other KB trainer. Good for her!
What goes around, comes around.
Now she Can't do anything physical. Good for her. I can't feel bad for her.
Our family/ neighbors June and Steve invited us for dinner. June said she hurt her right leg hamstring. She saw the Doc and he manipulated it (more pain) and told her to take advil 3 x's a day. I did some testing and came to the conclusion that her Hubby Steve should rub all around her opposite elbow 3x per day. That's what made it feel better and test better on the hamstring strength test.
I did not hurt her or give her any drugs to help fix her. Her body will fix itself.
Later...

Double cleans- 12k, 16k, 24k, 32k x 3. Double med ball slams- 6# x 20, 3# x 20. Both exercises tested well and work well together...

My friend Shelley and I worked on our callouses Friday night. It was humid outside and I wanted to show her some H2H moves with one KB. Well after our regular swings and H2H, our callouses were getting painful. From now on we'll be doing double KB drills for more fast twitch power and less callous production and more satisfaction.

Double Tgu anyhow's- 0 x 1/1, 16k x 1/1, 24k x 1/1/. These felt Really good after practicing in slow motion with no weight.
Break for ten minutes to fix a rope for swinging a kettlebell around.
Double horizontal flips- These are much harder than vertical flips. 12k, 16k, 24k, 16k, 24k. I found I have to look at the left hand kettlebell so I don't drop it. The right side takes care of itself.
It's was about 90 degrees out and High humidity too. I'm still sweating after being in the house for a half hour.
Now I must go search for a Thirst quenching beverage... Too early for Beer.