Simple and Sinister...

Happened to pull out my copy of simple and sinister by Pavel yesterday and was reminded of how much gold is in that book....
http://www.strongfirst.com/booksanddvd/kettlebell-simple-sinister-kindle/

So today:
Prep - foam roller and brief GFM
24 kg Goblet squat x 5, Hip Bridge x 5, 24 kg tall kneeling Halo x 5 X 3 sets
24 kg 1 arm swings x 10 x 10 sets (alternating arms each set) in 6 minutes
24 kg Get-up x 1+1 x 5 sets in 5 min 30 sec.

Swings equaled out to 20 sec. work 10 sec. rest
took a one minute break after 3 minutes (6 sets) and then finished the last 2 min (4 sets)

Mix it up 

For some reason the end of the year this year is very busy - multiple projects due at the same time and the Holiday to get ready for....  training time has been short to non-existent.

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1

36 kg x 21 minutes
alternating sets of:
36 kg Swing x 5+5
And
36 kg Clean+ Press+Squat x right and left
10 sets of each total

36 kg felt good but my consistency has to pick up for my conditioning
But it was 100 swings total and 10 of each of the other lift x each hand - not bad.

Couple of training days...

Nov. 30 
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Snatch Breathing ladder 1+1 > 10+10> 5+5
2:1 snatch to breath ratio
(1+1 snatch = 1 recovery breath)

Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
32kg Get-up x 1+1

32 kg Strength Aerobics x 21 minutes
(20 sets of clean+press+sq+snatch Right and Left total)