Last night I hit C16.1.1
Power snatch 20x5,5 30x4,3 40x3,3 50x3,2 60x1,1,1
Squat 85x5 97.5x4 110x4
Cambered bar FSL 85x 5x5
One arm KB swings 32kg 5x10/side
TGUs 24kg 2/side
L-sit - 19s!
The TGU’s smashed me - I was surprised, I tried 32 but decided today wasn’t the day to bludgeon myself in my garage with a KB.
Congrats!
Yesterday
1 mile, 7:49 (in 40 degree heat)
That is ridiculously hot. That is, “I’m sorry but I don’t leave the air conditioning” hot.
To be fair, I am a bit of a wimp.
Just a heatwave. This too shall pass.
Hotter tonight, still 39 degrees by my Garmin at 9pm (those ABCs were done at that temp).
I’m sticking with ridiculous. 
Good on you though. Takes dedication to slog through that kind of miserable heat.
Side note: how do you not bruise your forearm with those kettlebells? I think I’ve tried those once and nearly broke my arm. Lol
Sorry i should know, I take it your not from Australia?
Re. The KB cleans, I dont really know, comes down to pulling it high enough and catching it at the point before they start to fall, and pulling them in against the upper arm. My forearms can get tender on high volume sessions, but never bruise exactly. I watched and read a bunch of Pavel on technique as well.
My hands are the bigger issue, so i wear those crossfit grip things.
Ahhhh. Gotcha. I am American.
It does get that hot here, I just hate it. I don’t mind sweating, but I do feel I should be doing something to earn it. Not just existing.
30 ABC’s is pretty solid work!
I’m out of ABC shape. Lots of room to improve, but appreciate the support!
Last night,
C16.1.4
Power snatch 20,30,40,50x5ea 60x3,2
Press 47.5x5 55x5 60x5 47.5x 5x5
Pullup 5,12, 6x5
Dips 5,21.
Was late night session after a long day doing physical work in the garden. Will get to KB stuff today.
Just ended up doing a 30min walk (and some stretches). Felt a bit beat up.
C16.2.1
Power Snatch build to 60x5 STANDARD UNLOCKED
(I apologise for the terrible top half missing but I wasn’t going to reattempt that tonight - they are done, but now I focus on making them look cleaner).
Then did:
Squats 80x5 92.5x5 105x5, 80x 5x5 (threw in 2 random sets of these as front squats given the FSL weight is so light)
One arm swings 24kg 5x10/arm
TGUs 24kgx 2,2/arm
Last week I felt quite beat up. Not sure if it was just pushing some new lifts or switching back to 4 days per week after a break.
I will keep it in my back pocket that if this cycle really crushes me, I can switch it back to 3 days/week by doing cleans and presses together, that worked really well on 1000% awesome.
No training yesterday. Life got in the way.
An impressive kettlebell routine, particularly while doing them in the defcon 5 sweat zone.
16.2.3
Power cleans 57.5x5 65x5 75x5
Hang power clean + Front squat: 57.5x 5x(5+3)
then
30 ABCs w/ 16kg bells - 7mins
used a round timer to know how hard to push, and effectively knocked a minute off by smart pacing.
I will keep sneaking the round times down, or upping reps per round, till I hit target
