Nakielski

24kg C+P/ BW Chin; 4 x (1,2) = 12

24kg One-Arm Swing; 8 x 9/9 = 144
30 seconds rest

24kg C+P alt w/ BW Chin-up; 4 x 2 = 8

24kg One-arm Swing; 8 x 7/7 = 112
15 sec rest

Light day. Good day.

24kg C+P alt w/ Chin-Ups; 2 x (1,2,3) = 12/12

24kg One-arm Swing; 16 x 6/6 = 192
30-60 sec rest

Will use 200 swings as 100%, so today was a heavy swing day. About 110-130 = light, about 150-170 = medium. Will stay with this format until rest time can be decreased to <15 seconds with 200+ swings, then re-calibrate for 250 swings. Probably won't even snatch on light days, but maybe.

Thank You Dan John.
I have discovered Goblet Squats. What a great movement. After doing a set of goblets my swings feel way stronger.

Following a simple template now;
C+P alternated w/ Pull-Ups
followed by
Swings(Snatches)

TGU, SLDL, Goblet and whatever on variety days.

16kg Snatch
sets of 6/6
15-30 seconds rest between sets

Unsure how many sets, +/- 15. Got a blood blister under my left ring finger so i stopped.

Forgot how much i like snatches and this format is awesome, a modified VWC. Had the heart pumping and the sweat flowing.