32kg Heavy Swing (1-B)

32kg Swing x 20 on the minute x 18.
(RPE 18+: Swinging low the last four sets to maintain form.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (1-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 19: I used a 20-second pause in between sets instead of 10 seconds.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

28kg Medium Snatch (1-B)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: Good enough for me as a medium day.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (1-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 18+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

32kg Light Swing (1-B)

32kg Swing x 20 on the minute x 14.
(RPE 18: I had to swing low the last few sets to lower the exertion level.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (1-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 4:20.
(RPE 17+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15+)

28kg Heavy Snatch (5-A)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: I was going for 10 sets but my form was deteriorating and a back muscle cramp was developing.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (5-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 15:00.
(RPE 18+: Next week is time to move up a notch in weight and down in volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

32kg Medium Swing (5-A)

32kg Swing x 20 on the minute x 14.
I once heard that change is its own form of rest. This format of change, alternating and laddering up and down, is what I like to do when swinging a single kettlebell. This is what I did today on the minute for 14 minutes:
20 two-handed
20 hand-to-hand singles
20 two-handed
4 hand-to-hand fives
20 two-handed
2 hand-to-hand tens
20 two-handed
20 left handed
20 right handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (5-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 19: Tough again on the 2nd set of the 10-second pause.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

28kg Light Snatch (5-A)

28kg Snatch:
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: This is another tough "light day".)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (5-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

32kg Heavy Swing (4-A)

32kg Swing x 20 on the minute x 14.
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (4-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

Total time under tension 10:50.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

28kg Medium Snatch (4-A)

28kg Snatch:
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: I felt that an RPE of 19+ would have been the result if I went for 7 sets of 8/8. So, I decided to taper down.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (4-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Total time under tension 8:40.
(RPE 19: Still tough.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

32kg Light Swing (4-A)

32kg Swing x 20 on the minute x 11.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (4-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

28kg Heavy Snatch (3-A)

28kg Snatch Alternating L&R x 12 on the minute x 12.
(RPE 19: Feeling that I might not make the predetermined 12 sets, I 'almost' decided at round 6 to reduce the reps to 10 or less. I focused on form to finish feeling satisfied.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (3-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 19: Sometimes my muscles were twitching while seeking balance and then I had a few beads of sweat fall during the last 10-second set.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

32kg Medium Swing (3-A)

32kg Swing x 20 on the minute x 11.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (3-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

28kg Light Snatch (3-A)

28kg Snatch x 8/8 on the minute x 6.
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (3-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 5:20.
(RPE 17)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)

32kg Heavy Swing (2-A)

32kg Swing x 20 on the minute x 11.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (2-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Total time under tension 10:50.
(RPE 19: No hang over, just hold on.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)