Back to the basics.

So I was concentrating on VWC and I started having very bad back pain. I posted on StrongFirst to see if it was common with snatches but not swings to have back pain, turns out its not supposed to hurt and its probably due to lack of t-spine mobility.
So what I'm going to do is take it back a few steps and work on the Program Minimum for a while. With consentrating on lots of mobility work and having an extra day of swings.

Today I started.
Mobiliy drills
Warm up
2 hand swings 16kg, 1min on, 1min off x 10min
Work sets
2hand swings 20kg, 30sec on, 30 sec off x 10 min
2hand swings alternating 24kg and 20kg, 30 sec on, 30 sec off x 10min.
500 swings

back into it

So im back to blogging again. Ive been training with the ROP from Enter the Kettlbell. Everything ig going well but I feel like i need a chnage of pace. I Made good progress. I was able to press the 32kg I didn't press heavier because i couldnt find a heavier bell. I was able to bench press 245lbs realitivly easily without touching a barbell for over a year. I was able to meet the snatch test with the 24 kg. I was able to snatch 102 reps in 5 min. Also Im able to do 5 strick pull ups. So I think Ive made good progress on the ROP.

So more than anything else I fell Im needing a mental change. I also feel I want to improve my cardio and body composition. I joined the YMCA with my new wife to help keep her motivated. And I saw they had a small selection of preform better kettlebells. The largest they had was 16kg. Well My go to workout when I have access to only a 16kg bell is to do the VWC. So thats what I did. And Afterward I felt great! I felt more mentally refreshed and I felt that if I follow the VWC to conclusion I will get the cardio and body composition I am after.
As far as strength gains I really just want to maintain. I think if I do 2 strength practices a week will be enough to maintain what Ive gained.
So my new program will be the following

monday
   Strength day
tuesday
   VWC
wednesday
   off
thursday
   strength day + VWC or Swings (swings using a Tracy Reifkind workout or VWC type, but with swings)
Friday
    off
Saturday
   VWC
Sunday
   variety


My base where im at now with the VWC is 40 sets as of last night.

And so it begins.

Update

So quick update still doing ROP. I'm still  making gains. When things change ill write more.

update 21 sept

Sorry ive not updated in a few days.

Not much has changed, I'm still doing the ROP from ETK. Its a focus on the Clean and Press, Pull ups, And "heavy" Kettlebell swings. I'm not doing any Snatches right now, as I'm trying to build up my base with swings.

I will update later with this evenings workout.

sept 9th heavy day

heavy day

C&P 1,2 + 2 pull ups
         rest 5 min
C&P 3 + 3 pull ups
         Rest 5 mn
That was one set. I did 4 sets.

Swings 24 kg with 80% for 20 min.
16 reps otm x 20 min 320 reps.

Lots of back stretching.

longer sets

so today i wanted to test low long i could push it. I did swings with the 16kg.

total time 14.25 min
200 reps straight 5 min set
rest 1 min
50 reps 1.25 min
rest 45 sec
50 reps 1.25 min
rest 45 sec
60 reps 1.5min
rest 30 sec
60 reps 1.5min
rest 30 sec
10 reps 15 sec
stop

420 reps.

Sept 6th Medium day

today was the medium day

C&P 1,2 + Pull ups 2 x3

Swings 14 reps otm x19min
the last min I did 40 swings.
20 min 306 reps.