After my usual upper body strength workout today, I did some skillswork to continue to develop my hinge pattern for the swing. Then, I decided to finish with a KB complex to get my heart pumping: 20 2H Swings, 10 Goblet Squats, and 1 min Farmer walk. The swings and squats were each with a single 16 kg bells and the farmer walk were using a 16 in each hand. I did this cycle without resting for 5 rounds. It felt really great! Somebody gave me a cue to make my hinge less squatty but shifting weight more to my heels. That did seem to help. I am also paying attention not to hyperextend my back but to snap to vertical. I had several reps each round that felt really smooth and like the bell was floating more. I think I found a better hinge, but I am still inconsistent. I need to keep practicing, but I have a little bit of a feel for it. I kind of wish I could find a coach to check my form. I will keep taking video and practicing the best I can!!

Health-promoting training continues. I will train with kettlebells every third day, if I will feel rested and energetic. Probably I will change GS to Rack Squat or Back Squat. I will also focus on movement patterns, body control and basic technical kettlebell skills. Kettlebells: right hand mainly 4 kg for rehabilitating bicep. Main workout 30 min Goblet Squat, 4 sets of 6 reps, kb 8 kg Single Floor Press, 3 sets of 8 reps, kb 4-8 kg Single Bent Row, 4 sets of 6-10 reps, kb 4-8 kg Finishers: 2 sets of Halos 4 kg 2 sets of Single Clean with left hand

We posting our 1st workout?!? - Great! 10 minutes of Get-ups - I did bodyweight because form is bad and wanted to just work on form. 15 minute AMRAP -Clean and Press 5 per side + Snatches 5 per side and + 1 handed swings 10 per side. Used 20 kg to start, but switched to 15. C and P was doable, but snatches cause some thigh muscle spasm. 15 was no problem. 8 minute AMRAP - Burpees(10 per set) Suitcase carry 70 meters L/R. Followed with 10 minute zone 2 treadmill.

I had a good workout today and did a lot of video to check out my form. Wow, that was enlightening! After I played around with it for a half an hour, I had probably done a couple hundred swings, but my form got so much better just by making adjustments based on the video. By the end, I was tired, but I took a clip to share to get some feedback. The form is a little inconsistent, but it is consistently better than where I started the day!

Re-posted here so I can find it every time. Exercises will be Prometheus, that's a 6 week training program. Also steps to 8,500 steps per day, or 30 US miles per week. Starting at (U.S. measurements), weight 168.2 lbs. (76.3 kg) at 27% body fat. Start counting calories per day. And no binging cooking and cakes!