November 30- Jerk: 5m @ 6rpm, 2x16k. Swings (GS snatch pull): 55 per arm, 24k.
November 29- Jerk: 3m @ 4rpm, 2x16k. Jerk intervals: 10 sets of 1 minute @12rpm, 1 minute rest between sets (120 jerks), 2x16k. Swing: 50 left, 50 right, 24k. Sport style snatch pull.
November 28- Jerk: 5m @ 6rmp, 2x16k (30 reps); 3m @6rpm, 2x20k (18 reps); Snatch: 8m @14 rpm, 16k (112 reps), 2m @15rpm, 32k (30 reps); Swings (sport style snatch pull): 30/30, 30/30, 20/20, 20/20 with 24k (100 reps per arm).
November 27- Jerk: 7 m @ 6rpm, 2x16k; Snatch: 10 m @ 12 rpm, 16k; practiced all eight Taegeuk poomse and Taebaek.
November 23-26- took a few days off from regular training.
November 22- Pullups: 50 (10 sets of 5); Pistols: 20 per leg, 10 lbs.; Pushups w/ 40 lb. vest, 100(10 sets of 10). Bent Press: 3x3 per arm, 32k; Jerk: 2x16k- 5m., 4m., 3m., 2m., 1m. @ 6 rpm (90 reps x 70 lbs. = 6300 lbs.) Plenty of rest between sets.
November 21- 16k snatches: 50/50, 40/40, 30/30, 20/20, 10/10. 300 total.
November 20- Wore a 10k weight vest for several hours. Practiced bent press- 10 per arm with 40k, one per arm with 102 pound kettlebell. 3 pushups with 100 pounds on my back. A few pullups with 10k weight vest.
November 19- no kettlebell training. Walked around for about five hours at the Renaissance Festival.
November 18- Snatch, 24k: 40, 30, 20, 10 per arm (100 reps per arm total). Several minutes rest between sets- no hurry. Double Jerk: 2x16k: 3 minutes @6rpm. Clean and press: 16k, 20k, 24k, 28k, 32, then 16k, 20k, 24k, 28k; 16k, 20k, 24k; 16k, 20k; 16k.
November 17- basic strength training. 10 sets today of 5 pushups with a 50 pound plate on my back, and 10 power swings with the 32k kettlebell. 50 pushups, 100 swings. The "power swing" here indicates a swing in which the kettlebell is placed on the ground after every rep, eliminating the stretch reflex. The power swing is to the swing and snatch what the box squat is to the squat.
November 16- Jerk: 5m @ 6rpm, 2x16k; one arm jerk, 5/5 @ 32k; Bent Press- 4 singles per arm with 40k; 1 single per arm with 28k+16k; Power swings: 10 @ 40k; 10@ 32k
November 15- snatch, 24k: 45 r, 40l; 24k hand to hand swings, several minutes; 24k round the body pass, 1 minute each direction.
November 14- Jerks, 2x16k: 6m, 5m, 4m, 3m, 2m, 1m, all @ 6rpm. 1:1 work/rest ratio. Total of 21 minutes work, 126 reps, 8820 pounds jerked.
November 13- Super busy day, so no time for kettlebelling. 100 pushups, in sets of 10.
November 12- Jerk ladders, inverse relationship between time and weight, 6 rpm: 4m, 2x16k; 3m, 2x20k; 2m, 2x24k; 1m, 2x32k. 3-4 minutes rest between sets.
November 11- Jerk, 2x16k: 7m @ 6rpm = 42 reps. Snatch, 24k: 40/40
November 10- rest day
November 9- Jerk, 2x16k: 5m, 4m, 3m, 2m, 1m @ 6rpm, 1:1 rest periods. Total work: 15 minutes/ 75 reps. Snatch: die kette 16k, 20k, 24k, 32k- one each, 5 times through. Snatch: 24k: 40 l, r.
November 8- Weighted Pushups: 25lbs., 25 reps afsap; 50 lbs., 3x5; Weighted pullups: 25lbs., 25 reps afsap. Practiced Taegeuk 1-3 in air and on heavy bag.
November 7- Snatch: 6 minutes @ 16 rpm, 16k. (96 reps total- 48 reps per arm). Double hands free getup: 2x16k, 3 reps. 2x20k, 2 reps. 2x24k, fail.
November 6- day off from kettlebell lifting; practiced some Poomse and heavy bag work.
November 5- Jerks: 30, 20, 10 @ 6 rpm, 2x16k
November 4- getting back into the groove with new 16k comp bells. Jerk: 3 minutes @ 10 rpm, 2x16k; Snatch: 8 minutes @ 16 rpm, 16k (64 reps per arm). Next step: 10 minutes @ 16 rpm.
November 3- rest day. New 16k competition bells arrived. Played with them a little, but not enough to count.
November 2- Pullups, 6 sets of 6; 32k snatch, 15/10/5. 30 seconds rest. All left arm, then right arm.
November 1- 24k snatches: 30/20/10/5. 30 seconds rest. All left arm, then right arm. Clean and press: 20k- 5 ladders of 1,2,3,4.
November 29- Jerk: 3m @ 4rpm, 2x16k. Jerk intervals: 10 sets of 1 minute @12rpm, 1 minute rest between sets (120 jerks), 2x16k. Swing: 50 left, 50 right, 24k. Sport style snatch pull.
November 28- Jerk: 5m @ 6rmp, 2x16k (30 reps); 3m @6rpm, 2x20k (18 reps); Snatch: 8m @14 rpm, 16k (112 reps), 2m @15rpm, 32k (30 reps); Swings (sport style snatch pull): 30/30, 30/30, 20/20, 20/20 with 24k (100 reps per arm).
November 27- Jerk: 7 m @ 6rpm, 2x16k; Snatch: 10 m @ 12 rpm, 16k; practiced all eight Taegeuk poomse and Taebaek.
November 23-26- took a few days off from regular training.
November 22- Pullups: 50 (10 sets of 5); Pistols: 20 per leg, 10 lbs.; Pushups w/ 40 lb. vest, 100(10 sets of 10). Bent Press: 3x3 per arm, 32k; Jerk: 2x16k- 5m., 4m., 3m., 2m., 1m. @ 6 rpm (90 reps x 70 lbs. = 6300 lbs.) Plenty of rest between sets.
November 21- 16k snatches: 50/50, 40/40, 30/30, 20/20, 10/10. 300 total.
November 20- Wore a 10k weight vest for several hours. Practiced bent press- 10 per arm with 40k, one per arm with 102 pound kettlebell. 3 pushups with 100 pounds on my back. A few pullups with 10k weight vest.
November 19- no kettlebell training. Walked around for about five hours at the Renaissance Festival.
November 18- Snatch, 24k: 40, 30, 20, 10 per arm (100 reps per arm total). Several minutes rest between sets- no hurry. Double Jerk: 2x16k: 3 minutes @6rpm. Clean and press: 16k, 20k, 24k, 28k, 32, then 16k, 20k, 24k, 28k; 16k, 20k, 24k; 16k, 20k; 16k.
November 17- basic strength training. 10 sets today of 5 pushups with a 50 pound plate on my back, and 10 power swings with the 32k kettlebell. 50 pushups, 100 swings. The "power swing" here indicates a swing in which the kettlebell is placed on the ground after every rep, eliminating the stretch reflex. The power swing is to the swing and snatch what the box squat is to the squat.
November 16- Jerk: 5m @ 6rpm, 2x16k; one arm jerk, 5/5 @ 32k; Bent Press- 4 singles per arm with 40k; 1 single per arm with 28k+16k; Power swings: 10 @ 40k; 10@ 32k
November 15- snatch, 24k: 45 r, 40l; 24k hand to hand swings, several minutes; 24k round the body pass, 1 minute each direction.
November 14- Jerks, 2x16k: 6m, 5m, 4m, 3m, 2m, 1m, all @ 6rpm. 1:1 work/rest ratio. Total of 21 minutes work, 126 reps, 8820 pounds jerked.
November 13- Super busy day, so no time for kettlebelling. 100 pushups, in sets of 10.
November 12- Jerk ladders, inverse relationship between time and weight, 6 rpm: 4m, 2x16k; 3m, 2x20k; 2m, 2x24k; 1m, 2x32k. 3-4 minutes rest between sets.
November 11- Jerk, 2x16k: 7m @ 6rpm = 42 reps. Snatch, 24k: 40/40
November 10- rest day
November 9- Jerk, 2x16k: 5m, 4m, 3m, 2m, 1m @ 6rpm, 1:1 rest periods. Total work: 15 minutes/ 75 reps. Snatch: die kette 16k, 20k, 24k, 32k- one each, 5 times through. Snatch: 24k: 40 l, r.
November 8- Weighted Pushups: 25lbs., 25 reps afsap; 50 lbs., 3x5; Weighted pullups: 25lbs., 25 reps afsap. Practiced Taegeuk 1-3 in air and on heavy bag.
November 7- Snatch: 6 minutes @ 16 rpm, 16k. (96 reps total- 48 reps per arm). Double hands free getup: 2x16k, 3 reps. 2x20k, 2 reps. 2x24k, fail.
November 6- day off from kettlebell lifting; practiced some Poomse and heavy bag work.
November 5- Jerks: 30, 20, 10 @ 6 rpm, 2x16k
November 4- getting back into the groove with new 16k comp bells. Jerk: 3 minutes @ 10 rpm, 2x16k; Snatch: 8 minutes @ 16 rpm, 16k (64 reps per arm). Next step: 10 minutes @ 16 rpm.
November 3- rest day. New 16k competition bells arrived. Played with them a little, but not enough to count.
November 2- Pullups, 6 sets of 6; 32k snatch, 15/10/5. 30 seconds rest. All left arm, then right arm.
November 1- 24k snatches: 30/20/10/5. 30 seconds rest. All left arm, then right arm. Clean and press: 20k- 5 ladders of 1,2,3,4.
