Wednesday, April 18, 2018

April 2018 Training Log

18    182 lb. Worked on deck for several hours. Got an arm workout using a pair of 36 inch bolt cutters to cut cattle panels for deck. Wanted a little full-body strength work, so did 10 minutes of bent pressing, 1 rep every :30, 24k. The pressing part is easy, but I’m having to regain the flexibility to assume the correct postures.

17     Worked on deck bannisters for about 6 hours. Lots of cutting and carrying boards up stairs, bending and stooping, etc. At Civil Air Patrol, ran a mile in 9:14, then played kickball with the cadets.

16     183 lb. Bent press, 24k: 5 reps per side. Half-snatch, 24k: 20m @ 9 rpm, hand switch OTM = 180 reps.

13     182 lb. Only worked with a 24k kettlebell today. 5 windmills per arm, 5 presses per arm. Shoulders feel tight. Presses were fine, but windmills were tough. Tried the setup for a bent press, but I’ve lost the flexibility to do it. My shoulders might be jacked from heavy clean and push presses with the barbell. Too much too soon. Half snatch: 20m @ 8rpm, hand switch OTM = 160 reps.

12     Barbell clean and push press, full squat clean: 4 singles @ 135 lb. Half snatch, 32k: 2m @ 6 rpm = 12 reps. Jerk, 2x24k: 4m @ 5 rpm = 20 reps. Snatch, 16k: 6m @ 16 rpm, 1 hand switch = 48/48 reps.

10     181 lb. Barbell clean and push press: 6 singles @ 135 lb. Clean and jerk: 3 singles @ 135 lb. Easy/moderate work all day. Kettlebell training: half-snatch, 24k: 16m @ 8rpm (10 rpm for first 2m), hand switch OTM = 132 snatches. Press, 24k: 5/5. Long cycle, 24k: 2m @ 8rpm = 16 reps. Roman Chair: 2x10 situps and back raises. Pullups: 2x7. Dips: 2x12.

9       Typical Monday- poor training day. Always low energy on Mondays. Barbell clean and push press: 6 singles @ 135 lb. Clean and power jerk: 4 singles @ 135 lb. Full squat clean on all reps. Rested a few minutes, then long cycle clean and jerk, 28k: 4m @ 6rpm, hand switch OTM = 24 reps. Rode the bike a few minutes, then called it a day. I am seeing improvement in my clean technique. Hands are sore, probably from new barbell work. Worked on floor and ceiling in the house.

7       182 lb. Double jerk, 2x16: 3m @ 8rpm = 24 reps. Rested a few minutes, then half-snatch, 28k: 14m @ 8rpm, hand switch OTM = 112 reps. Pullups: 2x7. Dips: 2x12.

5       Light construction work all day. Today’s training: barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk: 2 singles @ 120 lb. Full squat clean on all reps. Working on technique, particularly the second pull.  Kettlebell half snatch, 24k: 10m @ 10rpm, hand switch OTM = 100 reps. Legs started to feel it at this pace. Cardio, grip, shoulders held out fine. Rested 6m, then single clean and jerk, 12k: 10m @ 12 rpm, 1 hand switch = 60/60. Again, felt it more in legs than anywhere else.  Pullups: 2x7. Dips, Roman Chair situps, Roman Chair back extensions: 2x10.

3       Worked for several hours hanging wood siding on house. Did my daily barbell work: clean and push press: 6 singles @ 120. Clean and power jerk: 4 singles @ 120. Clean and strict press: 1 single @ 120. At this point, the plan is to continue adding 5 pounds a week, doing around 10 lifts each day.

2        Long Easter weekend, early day yesterday. Ate too much. Ready to get back to clean eating and good training. Barbell clean and push press: 6 singles @ 120 lb. Barbell clean and power jerk: 4 singles @ 120. Practiced conventional snatch, 12k: 8m @ 20 rpm, 1 hand switch = 80/80 reps. Light weight, and not too hard, but could not have gotten 5m/arm at this pace. Snatch mechanics felt good after lots of half-snatching. It may be worthwhile to include some regular snatch training with lighter weights to build endurance as I work on CMS in half snatch.  Worked on deck railing for several hours.

Tuesday, March 6, 2018

March 2018 Training Log

28      180.5 lb. Great training day. Started with barbell work. Clean and push press, full squat clean. 1 rep with 135, but it felt heavy, so 6 more singles with 115. Two single clean and power jerks, 115. Took about a minute between reps. Kettlebell work: half snatch, 24k: 22m @ 8rpm, hand switch OTM = 176 reps. Legs and lungs were going strong, but shoulders are not used to the barbell work, or the snatch volume, so I stopped. Finished with two circuits of pullup (6 reps), dips (10 reps), Roman chair back raises (10 reps), Roman chair situps (10 reps). Total 12 pullups, 20 each dips, back raises, situps. Full range of motion of Roman chair work. Total session took about 45 minutes. Finished feeling strong. Used BCAA’s before session. It seems to really help. At less than $.50 a scoop, this may become a staple in my routine.

27      180.5 lb. First day of good training in a while. Planned to train yesterday, but ran out of time. Had a little delayed soreness and fatigue after the big set of long cycle on the 21st, so did not push it. Today’s session:  Back squat: 4 singles @ 155lb. Military press from racks: 4 singles @ 95 lb. Deadlift: 4 singles @ 175 lb. Power clean and push press: 4 singles @ 135 lb. All but clean and press were very easy. I want to include a Steve Justa singles routine in my training to bring up strength levels, but I’m still not sure which lifts to use. After today, I’m thinking about either power clean/push press and back squats, or a combination power clean/front squat/push press. This second option would give me the push/pull/squat I need. A few singles everyday, increasing weight slow and steady, would fill some holes in my strength training.  I’ll play around and see how it goes. After barbell work today, half snatch, 24k: 20m @ 8rpm, hand switch every 1-2 minutes. 160 reps. Felt easy at this pace. Hardest on shoulders- legs and lungs could have gone much longer.

26      No real training. In the evening, two easy sets of pullups (8, 5) and dips (10, 8).

25      No training. One set of 8 pullups.

24      Busy all day. On my feet, but no training

22      177 lb. After yesterday’s training, no soreness or stiffness. Feel great, except for stuffy head, which I’ve had for weeks.

21      177 lb. Single clean and jerk, 28k: 6m @ 8rpm, hand switch OTM = 48 reps. Did not use chalk or spray my shirt with water. It makes a big difference. Later, half-snatch, 28k: 4m @ 8rpm, hand switch OTM = 32 reps. Spent about 20 minutes digging a hole for repair of the well pump. Later in the afternoon, single clean and jerk, 28k: 30m @ 6rpm, hand switch OTM = 180 reps. This is the second time I’ve done 180 with the 28k, and this was much stronger than last year. Total time under the bells today: 40 minutes. Total reps long cycle: 228. 14,136 pounds lifted in long cycle. 1,984 pounds lifted in half snatch. Total tonnage: 16,120. I don’t always calculate tonnage, but it’s useful to set benchmarks occasionally.

20      180 lb.

19      180 lb. Single clean and jerk, 24k: 6m @ 10 rpm, hand switch OTM = 60 reps. This pace is really hard on my legs. Half snatch, 24k: 2m @ 10 rpm = 20 reps.  Had to stop because of respiratory difficulty. Rode the bike a few minutes, but just could not breathe.

16       Long cycle clean and jerk, 12k: 10m @ 10 rpm, 1 hand switch = 50/50 reps. Later, played with 32k long cycle and half snatches for a few minutes, then half snatch, 24k: 10m @ 8rpm, hand switch OTM = 80 reps. Had long breaks between sets, working on house. 
15       177 lb. Worked on hardwood flooring for several hours. Throughout the day, did 5 sets of 10 pullups and 10 dips. 10 pullups is still difficult for me, but is much more manageable than before.

14        Today was a failure, from a training perspective. Started long cycle, 2x16k. Did just over 2m @ 8rpm, and had to put the bells down. Likewise with single clean and jerk with a 28k. My stomach where my elbows rest was raw and abraded from Monday’s PR session. I usually end my workouts with red places there, but they go away. These bruises are turning blue, and the surface of the skin is raw. Perhaps the shirt I wore was not soft enough for such use. Too painful to use proper technique, so I called it a day.
12       Pullups: 3.5, 3 with 16k added. Was trying for 4, 3. Perhaps too heavy. I may drop to 25 lbs. and see how that goes. Long cycle clean and jerk, 2x16k: 2x 2:30 @ 8rpm = 40 reps. 1:30 rest between sets. Rested until full recovery, then half snatch, 28k: 20m @ 6rpm (did 7 rpm the first 2m), hand switch OTM = 120 reps. This is probably a PR for me in this lift. I used another serving of BCAA’s, and had lots of energy. I could have lifted longer, but had localized fatigue in my shoulders, and did not want to push it. I feel like if it were a test or competition, I had 30m in me at this pace.  Rested a couple hours, then did an experiment with pushups: did 6 pushups a minute – 1 every 10s- resting on all fours between reps. 10m @ 6rpm = 60 single pushups. Focused on perfect form. Each rep was easy, of course, but I wanted an anterior chain exercise to balance out all the snatches. 
9         178 lb. In the morning: pullups, dips: 3,3,2 with 16k added. Clean and front squat, 2x16k: 3,3,2. In the afternoon: long cycle clean and jerk, 2x16k: 3 x 2m @ 8 rpm = 48 reps. Rested 5m, then clean and jerk, 28k: 14m @ 6 rpm = 84 reps. Rested 5m, then started a set of half-snatches. Got 2m @ 7rpm, but did not have steam to keep going.

8         178 lb. In the morning: pullups, dips: 3,2,2 with 16k added. Worked on well house for several hours of easy work.

7         179 lb. In the morning: pullups, dips: 3,2,1 with 16k added. Long cycle, 2x16k: 4 sets of 1:30 @ 8 rpm, 1m rest = 48 reps. Rested 10m because I needed to use my inhaler to stop wheezing. Long cycle, 28k: 12m @ 6 rpm, hand switch OTM = 72 reps. Rested 4m. Half-snatch, 28k: 10m @ 7 rpm, hand switch OTM = 70 reps. Used an amino acid supplement powder (a free sample from the vitamin store) before lifting. After I got my wheezing under control, felt great. Lots of energy, could have lifted longer. Might give this stuff a try.

4         180 lb. Long cycle, 2x16k: 6 sets of 1m @ 8rpm, 1m rest = 48 reps. Rested 5m, then long cycle, 28k: 10m @ 6 rpm, hand switch OTM = 60 reps. Rest 5m, then half-snatch, 28k: 10m @ 7 rpm, hand switch OTM = 70 reps. Worked about an hour building the roof of the wellhouse. Later, 10 pullups, 10 dips.

3          Long cycle, 2x16k: 5 sets of 1m @ 8rpm, 1m rest = 40 reps. Rested 1m, then long cycle, 28k, 10m @ 6 rpm, hand switch OTM = 60 reps. Rested 5m, then half-snatch, 28k, 10m @ 6 rpm, hand switch OTM = 60 reps. Rested about 20m until fully recovered, then 3 sets of 5 pullups, dips, and squats with 135 lb.         

1         177 lb. Long cycle, 2x16k: 4m @ 5rpm = 20 reps. Long cycle clean and jerk, 32k: 2m @ 5rpm = 10 reps. Stopped there because I started wheezing. This cold, wet air is really getting to me. Better to try again tomorrow than to trigger an asthma attack. Did 10 pullups.

Monday, February 5, 2018

February 2018 Training Log

27        177 lb. Long cycle, 2x16k: 5m @ 6rpm = 30 reps. Testing flexibility and technique of double long cycle, since I have not trained it in a while. Overhead rack with two bells was a little stiff. Everything else felt fine. I may include double long cycle a few times a week to keep it up. Rested 5m, then single clean and jerk, 32k: 10m @ 5rpm, hand switch OTM = 50 reps. Rested 5m, then half snatch, 28k: 10m @ 6rpm, hand switch OTM = 60 reps. Rested 5m, then 3 easy circuits of 5 pullups, 5 dips, and 5 back squats with 135 lb. Basic strength and mobility training. I’m considering working my weight down to 165 to drop a weight class. I’m down 5 pounds this month without really working hard at it, just cleaning up my diet. We’ll see.

24        178 lb. Worked cutting tile all afternoon. Did 2x8 wide-grip pullups, and a set of 10 dips.

23        Light construction- built framework for well house. Easy day.

22        176 lb. Half-snatch, 28k. Warm up, then 20m @ 6rpm = 120 reps. Hand switch OTM. Lungs felt great. Shoulders started to fatigue before anything else. Probably could not have gone 30 minutes with shoulders, but cardio felt like I could go forever at this pace. I’m glad to see that I have not lost much endurance. Finished antibiotics today and feel great. Taking the day off from pullups. Cut a load of boards and started building the well house.

21        Pullups: 11, 10. Starting to take their toll on me. Low-level soreness in elbows, shoulders. I’ll experiment with ways to keep my max set number climbing without so much volume. Perhaps a max set and then weighted sets of five? I may just need to switch to pullups every other day- five days a week may be too much. Maybe something like 3x8-10, supersetted with dips.  No other training today. Installed hardwood flooring for four hours.

20        Pullups: 11,10,9,8,8. Dips: 1 set of 12. About five hours of manual labor, installing hardwood floor.
19        178 lb. Pullups: 11,10,9,8,7. Dips: 3x12. It’s easier to get downstairs to the dip stand three times than five. Dug and poured footing for the wellhouse in the morning. Layed block in the afternoon. Practiced a few pistol squats throughout the day. I’m getting back in the groove of pistols so I can do the fighter pullup program with them. I’ll start with 3,2,1 and work my way up. I was going to do dips, pullups, and deadlifts, but with everything I’ve got going on, I’m not deadlifting much these days. The portability of pistols makes them the leg exercise of choice. I might also add a heavy press, since I can keep a kettlebell close by and do the kind of rep scheme that has worked with pullups. Between pullups, dips, presses, and pistols, I should be able to maintain and build strength. When I can get back to serious cardio work and incorporate high rep kettlebell ballistics again, I can get back to my goals. Candidate for Master of Sport in the half-snatch half-marathon is a very real possibility- just over 8 rpm for 30 minutes with a 28k.  I’m keeping an eye on my elbow tendons with all these pullups. So far, so good. Last time I did high reps for an extended period of time I developed tendonosis, but this time I’m using an overhand grip and balancing the pullups with dips, and everything feels great.
16        Pullups: 10,10,9,8,7. Then an extra set of 10 in the late afternoon. 54 reps total. Dips: 2x15. Practiced a few pistol squats.

15        177.5 lb. Pullups: 10,9,8,8,7 = 42. Dips: 10,9,8,8,7 = 42. Painted exterior of the house for 6 hours.

14        Pullups: 10,9,8,7,7. Loaded and unloaded 800 pounds of Sakrete, lots of lumber.

13        Did not feel well. Skipped training. Still tight in the chest, using inhaler and Primatene.

12        Pullups: 10,9,8,7,6 = 40. First time doing double-digit pullups in several years. The fighter pullup program calls for completing last week, then taking a few days off and testing. Rather than testing an all-out max, I decided to just keep going. No sign of elbow trouble this time around.  Dips: 9,9,8,7,6 = 39. Still very asthmatic, tight chest, wheezing. Using inhaler. I hope I don’t return to training and find that my endurance has gone through the floor.

9          Pullups: 9,9,8,7,6 = 39. Dips: 9,9,8,7,6 = 39. Started second round of antibiotics. Feel strong, but can’t breathe. Wheezing, coughing, feels like the asthma I had as a kid.

8          178 lb. Pullups: 9,8,8,7,6 = 38. Dips: 9,8,8,7,6 = 38

7          178 lb. Pullups: 9,8,7,7,6= 37.  Dips: 9,8,7,7,6= 37.

6          Pullups: 9,8,7,6,6= 36. Dips: 9,8,7,6,6 = 36. Deadlifts: 5,3,2 @ 210.

5          Pullups: 9,8,7,6,5 = 35. Dips: 9,8,7,6,5 = 35. 9 pullups went up easier than the first set of 8 last week. Feeling strong, but get winded easily still. Deadlift: 5,3,2 @ 205.

4          179 lb.

3          No training, but worked on laying hardwood flooring. Tired easily, wheezing. Antibiotics don’t seem to be clearing this up. I feel physically strong, but no endurance. Thinking about deadlifts. Going to drop the weight from 255 to 205 and work back up. I want to keep it about 70% effort.

2          Pullups: 8,8,7,6,5 = 33. No dips. Pullups much easier than earlier in the week. Both sets of 8 went up smoothly, so I won’t repeat this week. I’ll start with 9 reps on Monday.

1          182 lb. Pullups/Dips: 8,7,7,6,5 = 32. Long Cycle, 28k: 10m @ 6 rpm, hand switch OTM = 60 reps. A few reps of half snatch, but started wheezing again.

Wednesday, January 10, 2018

January 2018 Training Log

31        Pullups/Dips: 8,7,6,6,5 = 32 reps

30        Pullups/Dips: 8,7,6,5,5 = 31 reps. Deadlift: 5 singles @ 255 lb. Half snatch, 28k: 20m @ 6 rpm = 120 reps. Felt better for the first time in a long time. Went for a long, slow set, and felt good throughout. I’m glad to not have lost much endurance. Eight pullups were hard, last rep was ugly. If it’s not easier by the end of the week, I may repeat this week’s workload. Dips were easy, but that’s intentional. Deadlifts at 255 are getting easier. This is not a heavy weight, but I’ve done no heavy grinds in a long time. Working out my groove, and staying tight. Looking forward to handling 300+ pounds in a few months of easy training.

29        Pullups/Dips: 8,7,6,5,4 = 30 reps. Went to the doctor with sinus infection, got antibiotics. Looking forward to serious training again.
27        Weight 180 lb. deadlifts: 3 singles @ 215. 2 singles @ 255. Dips: 7,7,6,5,4 = 29 to make up for yesterday. Pressed a 32k with each arm just to test. It goes up with a moderate effort. Cleaned the basement out- lots of walking around, but no really hard work.

26        Pullups: 7,7,6,5,4 = 29. No other work. Very congested. Hard to breathe.

25        Pullups/Dips: 7,6,6,5,4 = 28. No deadlifts. Worked on hardwood flooring for several hours. Still have a stiff neck.

24        Pullups/Dips: 7,6,5,5,4 = 27. Deadlift: 5 singles @ 215. Tried to do half-snatch training with 28k, but have a kink in my neck which did not like the weight. Did 4m of snatches with a 16k, got 35/35.

23        Pullups/Dips: 7,6,5,4,4 = 26. Deadlift: 5 singles @ 215.

22        Pullups, dips: 7,6,54,3 = 25. Deadlifts: 5 singles @ 215 lb. Half snatch, 28k: 12m @ 8rpm. Did 10 rpm last two minutes, for an even 100 reps in 12m. Unloaded and stacked 25 bales of hay.

20        Weight 182. No training last few days because of extreme cold, and not feeling well. I’m feeling better, so I’ll start back on Monday with 7 reps on the pullups, and 215 on the deadlift, repeating the training week I should have had this week. Have had time to reflect on a training plan and goals for the first part of the year. I’m going to continue dips, pullups, and deadlifts for overall strength development. I’ll follow the fighter pullup program until I can’t anymore, then probably settle in to three sets of 70-80% to keep strength and build mass. I’m also considering adding weight and dropping back to 5 reps, then working my way back up through the Fighter Pullup program. I’m still progressing with what I’m doing, so that can wait. The dips will match the pullups rep-for-rep, even though they are easier. They are primarily to balance the chins, as well as to build some muscle. For the deadlift, I’ll continue doing 5-7 singles on weekdays, increasing the weight by 5 or 10 pounds a week. As long as it does not affect my other training, I’ll keep progressing. This is the Steve Justa singles program, and has been proven to build up the deadlift over time. For kettlebell training, I’m setting a goal of CMS in the half-snatch. That will require 250 reps in 30 minutes with a 28k in my weight class. I’m going to follow the Bogatyr Endurance template of three sets of up to 10 minutes each on most training days, including the half-snatch, long cycle, and jerks or swings. Every so often, I’ll push for a longer set. When I can do three sets of 80 with less than 5m rest between them, I’ll go for CMS. Hopefully there will be a meet somewhere close this year, and I can compete. MS is 350 reps, though, and 12 rpm is still very fast for me. I’m planning to do kettlebell sets 3 days a week. As long as my endurance keeps up, I’ll let that be my cardio, along with manual labor. If I start to lag, I’ll add some easy cardio- jogging or hiking.

17        Pullups: 7. Shoveled snow for about 15 minutes. A few pushups. Not feeling well at all.

16        Pullups: 7,6, = 13. Feeling very congested, coughing.

15        Weight: 182. Pullups: 7,6,5,4,3 = 25. Deadlift: 5 singles @ 215. Half snatch, 28k: 10m @ 7rpm, hand switch on the minute. Very cold in the gym. Training started me coughing and wheezing, so I cut it short. May be coming down with something.

12        Pullups, Dips: 6,6,5,4,3 = 24. Deadlift: 7 singles @ 205.

11-       Pullups, Dips: 6,5,5,4,3 = 23.

10-       Pullups, Dips: 6,5,4,4,3 = 22. Deadlift: 5 singles @ 205. Half snatch, 28k: 10m @ 7rpm = 70 reps. Rest 5m, then long cycle clean and jerk, 28k: 10m @ 7rpm = 70 reps. Rest 5m, then jerk, 28k: 10m @ 8rpm = 80 reps. Total 220 reps with the 28k. All hand switches on the minute. Felt strong throughout. Recovered quickly after training. A little warmer than in the last few days.

9-         Pullups, Dips: 6,5,4,3,3 = 21. Deadlift: 7 singles @ 205.

8-         Pullups, Dips: 6,5,4,3,2 = 20. Deadlift: 7 singles @ 205 lb. Half snatch, 28k: 10m @ 6 rpm = 60 reps. 5m rest. Single clean and jerk, 28k: 10m @ 6 rpm = 60 reps. About 32 degrees in the gym.

5-         Pullups, Dips: 5,5,4,3,2 = 19. Deadlift: 7 singles @ 205 lb. About 26 degrees in the gym.

4-         Pullups, Dips: 5,4,4,3,2 = 18. Deadlift: 7 singles @ 150 lb. Single clean and jerk, 28k: 20m @ 5rpm = 100 reps. Hand switch on the minute. Later in the evening, pushup ladders with Isaac and Dorian. 42 reps total.

3-         Pullups, Dips:5,4,3,3,2 = 17. Deadlift: 7 singles at 145 lb. Some light construction work.

2-         Pullups, Dips: 5,4,3,2,2 = 16. Deadlift: 7 singles @ 140 lb., focus on regaining tension and groove. Single clean and jerk, 28k: 10 minutes @ 6rpm, hand switch on the minute.

1-         Pullups, Dips: 5,4,3,2,1 = 15. Deadlift: 5,3,2 @ 135. Starting back deadlifting this year, starting with low weight.

Thursday, December 7, 2017

December 2017 Training Log

Dec. 7- Kettlebell marathon training around mid-day. 10 minutes each of long cycle, half snatch, and jerk with 28k kettlebell. 6 rpm, hand switch on the minute, 5 min rest between sets. In the evening, 15 minutes (5 miles) on the Airdyne at the gym, then 50, 25 Hindu squats, 25 Hindu pushups, and some easy neck bridging. 8 minutes in the sauna, then 12 minutes in the hot tub.

Dec. 10- Single clean and jerk, 28k: 12m @ 6rpm = 72 reps. Hand switch on the minute. Hindu squats: 60. Hindu pushups: 25. 3 short back bridges.

Dec. 12- Pullups: 6, 4, then 1 rep every :30 for 20 reps (10m). 30 reps total. Dips: 10, 8.

Monday, November 6, 2017

November 2017 Training Log

Nov 16- Worked on hardwood floors for several hours. Took a break to train. Did die kette with the stoplight set: 16k, 24k, 32k. Snatch, press, clean, jerk.  Did a pullup after each 32k set. Set a timer for 30 minutes. Got through it 13 times. Total of 39 reps per arm of snatch, press (push press for 32k), clean, jerk. 15 pullups. 30 minutes of good cardio. The more I do Goerner's workout, the more I like it. Lots of volume, variety, work capacity.

November 14- Worked on flooring for 10 hours straight. Very painful for knees and lower back.

November 10- Worked on wood ceilings for several hours. Took a break and did a 10 minute set of of die kette with a single 32k bell. Snatch, press, clean, jerk. Got through it 10 times per arm.

Nov. 8- did light work in house for 3 hours. Training: did die kette with 8 kettlebells, a la Herman Goerner. Used 12k, 16k, 18k, 20k, 22k, 24k, 26k, 32k. Snatch, press, clean, jerk.  Left hand, then right, worked from 12k to 32k, then a pullup, then started over. Each cycle took about 6 minutes. Went through it all 5 times in 29 minutes. 80 reps each of snatch, press, clean, and jerk.

Nov. 6- Single clean and jerk, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Half snatch, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Jerk, 32k: 6m @ 6rpm = 36 reps. Switched hands on the minute. Pullups: 15 reps in sets of 2 and 3. Pushups: 20 reps using Cooper cadence. 6 hours installing tongue and groove ceiling.

Nov. 3- Single clean and jerk, changing hands every rep, 32k: 10m @ 5rpm. 50 cleans, 50 jerks, 50 swings. Worked on house for several hours.

Nov. 1- Half snatch, 32k. 2 sets of 5. Then 30 reps, changing hands every rep. 30 swings, 40 half snatches. 

Monday, August 28, 2017

Half marathon training: 420 jerks with 22k

I've decided to train toward earning Master of Sport in half marathon at a kettlebell meet in January. At my bodyweight, I need 400 reps with 28k. This is a test at 7rpm with 22k. Got 30 minutes. 420 reps.