My Turkish Get Up performance improved a bit from last week. I was able to do 5 singles (1-rep sets) per side within the prescribed period, which is an improvement over 4 single last week.
I've been doing well with the Goblet Squat in Phase 1, so I increased the reps per set to 8, 10, then 12 for this reprise of Phase 1 Week 3. These are in the range prescribed for Phase 2 - more challenging for me but still doable. Hopefully entering Phase 2 with a body already conditioned for 12-ep sets will lead to benefits beyond just breezing through the Goblet Squat portions of the Phase 2 workouts.
I also increased the reps/set for the single kettlebell row, though only to the minimum prescribed reps for the row in Phase 2. I decided to focus more on increasing goblet squat reps for now, then bring up the row reps in Phase 2. I don't want to give out too much info about Kettlebell Burn but fellow practitioners of this program might understand my thinking here.
The KB cleans and presses portion of the workouts went fine as usual, though I was cautious about pushing myself too hard because I didn't want to risk burning myself out before taking on the Get Up Sit Up.
Last week I did the Get Up Sit Up in 3-rep sets with the 20kg KB, because the previous week I was doing 5-rep sets with the 16kg KB. I originally tried to do this exercise with the 20kg but the shoulder fatigued by the 3rd reps so I switched to 16k KB. I later switched back to the 20kg after re-reading the manual and realizing I would eventually be asked to do 2 or even 3 consecutive reps of TGU on the same side, and thus decided to retry the Get Up Sit Up with the 20kg. I was able to do 3-rep sets without the shoulder getting tired last week, so this week I increased the reps to 5. Performance of the 5-rep sets was decent most of the time. There were only a couple of instances in which my CNS got burnt out, so that my body sort of forgot how to keep the KB aloft - luckily I was able to catch the KB when it fell without hurting myself. As with other exercises, the downside of increasing reps was being able to do less sets within the same period. Last week I was able to do 4 sets. This week, I was able to do 3 sets. I cheated a little by going over the prescribed time period - I saw I had around 2 min. left on the timer, so I just stopped the timer and rested as long as I needed before the final set. I believe taking the time to do that 3rd set will be worth it down the road - if nothing else, the 5 more reps per side of practice has to count for something.
2-arm swings were hellish and next to impossible in Week 4 of Kettlebell Burn 2.0. The same exercise in Week 4 of Kettlebell Burn Reloaded imposes a more reasonable demand. It actually felt kind of easy to execute, though it still made me sweat and breathe hard. So I decided to do the Phase 2 Week 2 swing workout, which is a 1-arm swing. The 1-arm swing workout is not easy and is in fact a step up in difficulty compared to the Reloaded Phase 1 2-arm swing workout, but I was able to execute it without much trouble. I utilized the KB tapping cue taught by Joe Daniels to help with my performance.
After the swing practice I worked on my hollow body hold. I've progressed to 35-second holds at the final progression - both arms and both legs extended.
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