So last night I had a little fun with come clean and presses and some snatches. Here was the workout:
Workout:
5 Clean and Press Ladders, up to 2 reps.
Roll a pair of dice to determine the number of minutes to do KB Snatches at 50-60% effort.
I used the 53# kettlebell, as I usually do. The ladders were pretty easy, even for a light day, so in the last two ladders I went up to three reps. I got a little sloppy on my last few cleans and got a minor back tweak as a wake-up call. It’s fine today, but it was a good reminder to maintain good form…or else! (Side note: Though none of my kids are chiropractors, having my six-year old walk on my back with her bare feet is like heaven for sore muscles, and she thinks it’s fun, too. Of course I can’t recommend that, but I enjoy it.)
For the snatches, I rolled an 11 with the dice. To go for that long, at 50-60% effort, I decided to do 5 snatches per side, per minute. Each round took me about 26 seconds, so I rested the duration of each round. 26 seconds of work, then 34 seconds of rest, for 11 minutes.
In truth, that was probably a bit more than 50-60% effort, and I had a good sweat going by about minute 4 or 5. It felt great. I finished with some stretching.
