Today´s WOW 3rounds blue belt test. R1,16K and R2 and R3, 20K. https://youtu.be/yybxokXGzQg?feature=shared

The protocol today: Warm Up 100 Alt. Swings 12 kg 10 rounds EMOM: 10x KB Swings 16 kg 3x Lay down burpees 25x Snatch (L/R) 12 kg 3 rounds 5 Windmill (L/R) 8 kg My heart rate was in the red zone during the burpees, but I was fine and recovered quickly. The 50 snatches were relatively easy afterwards. It was great fun. Especially because my trainees at work joined in.

The protocol: 3 sets of E2MOM - 3x Clean & Press Double 20kg - 6x Clean & Press Double 16kg - 6x Goblet Squad Double 16kg - 6x Half Snatch Double 16kg Finisher 100 KB Swings 20kg This workout was very intense for me. Especially Half Snatch with two 16kg were very challenging. But I got through the whole workout in the given time and I'm happy. I can feel the progress.

Preparation for the red belt test with 16 kg Kettelbell. My pulse is the biggest problem. I have to keep practicing for that. Protocol: Dojo-Circuit 90 Seconds per exercise 4 Rounds Exercises 1. H2H Swing 2. Clean & Press (Jerk) 3. Snatch 4. Goblet Squat

Today, I did the Iron Flow WOW Special #4 of 14.10.2024. I used double 12 kg except for the Double Jerks, here I used double 16 kg. Maybe I should have used heavier weights for more techniques. As my tank was not empty after the finisher burpees, I did 10 minutes of ab workout and then 10 minutes of stretching.