December 21- Light day. Clean and press ladders with the 28k/62lb. kettlebell. 5 ladders of 1,2,3, for a total of 30 reps per arm. Equal ladders of chin ups. 24k snatches.
December 20- scheduled rest day from kettlebell training. Needed it!
December 19- Heavy training day. 5 ladders of 1,2,3,4,5 clean and presses with the 24k. 5 ladders of 5 chins as well. 75 clean and presses per arm, 75 chins. 3 sets of 20/20 snatch pulls with the 32k kettlebell. But before any training, I went to Lowes, bought lumber, and built my back deck stairs. I just need to finish the rail. Lots of heavy work, then heavy training. Not pretty, but this is how we get stronger, right?
December 18- Rest day from kettlebell lifting, though I did some light destruction- I tore down the back steps, which are in need of replacement. Then I brought the 2x12 treads into my gym, and made two stacks so I can do some progressive deadlifts, starting just below the knees. I'll deadlift on variety days, and remove one 2-inch board every 3rd workout or so, until I'm pulling from the floor. I'm using 325. I could not resist, and did about 5 pulls.
December 17- Variety day: Warmed up with rack pulls of 370, 390, 400, 420, 440. Then 5 circuits of 25/25 kettlebell swings @ 16k with rack pulls @ 440 lbs. 5 circuits of 25/25 kettlebell swings @ 16k with barbell powerclean and push press @ 135 lbs. Total of 500 16k swings (17,600 lbs. of work), 10 rack pulls (4,220 lbs), 5 clean and push presses (675 lbs.)
December 16- Medium Day. Kettlebell clean and press ladders: 5 ladders of 4. Used the 28k kettlebell for the 1 and 1,2 rungs; 24k for the remainder. Supersetted with 5 ladders of 4 chins and pullups. Pull ups for the 1 and 1, 2 rungs, chin ups for the rest. 24k kettlebell snatches: 10 minutes of snatches, switching hands every 5 reps. Pace of 14-15 reps per minute. 50 clean and presses per arm, 50 pullups/chins, 140-150 snatches.
December 15- Variety day. Deadlift: 215x2, 265x2, 285x2, 305x1. Two ladders of 5 closes with a 100 pound gripper.
December 14- Clean and press ladders: 5 ladders of 3. First rung: 28k, second and third rungs: 24k. Chin ups: 5 ladders of 3. 30 clean and presses per arm, 30 Chin ups. 24k snatch: 10 minutes @ about 15 reps per minute, 24k, switching hands every 5 reps. Could have done probably done 12 minutes.
December 13- day off from training, but a long day nonetheless!
December 12- 24k clean and press: 5 ladders of 1,2,3,4,5; Pullups: 5 ladders of 1,2,3,4,5; 24k swings: 50/50, 40/40. Totals: 75 pullups, 75 presses per arm, 165 pulls (swings, cleans) per arm.
December 11- day off from training
December 10- worked around the house; 200 snatch pulls @ 24k: 30/30, 30/30, 30/30, 10/10. A few clean and presses @ 24k, a few pullups.
December 9- Deadlift: 2 @ 215, 2 @ 235, 2 @ 255, 2@ 275, 1 @ 285, 1 @ 300
December 8- Deadlift: 3 @ 215, 3 @ 235, 3 @ 245; barbell rack jerk: 2 @ 135, 2 @ 145, 6 @ 150; barbell power clean: 2 @ 135, 8 @ 150.
December 7- Deadlift: 215- 7-8 singles for practice; Snatch: 24k- 25/25 x 2
December 6- Deadlift: 215x2, 235x2, 245x2, 255x2, 245- 5 singles. Have not deadlifted in months, so just getting back into the groove. Bent press: 5 singles per arm @ 32k.
December 5- day off from training
December 4- day off from training, except lifted an anvil 5-6 times. Probably 200+ pounds.
December 3- Busy all day. Just 50 (10 sets of 5) pullups.
December 2- Jerk: 10 sets of 1m on, 1m off @ 12 rpm, 2x16k.
Swing (GS snatch pull): 10 sets of 20/20. 1-2 minutes rest betwen sets.
Totals: 120 double jerks
400 swings
December 1- Snatch: 6m @ 12rpm, 20k (72 reps), 10m @ 14rpm (140 reps), 16k;
Jerk: 4 sets of 1m @ 12rpm, 1m rest (48 jerks), 2x20k; 3m @ 6rpm (18 jerks),
2x20k; 2m @ 6rpm (12 reps), 2x16k.
Swings: 60 swings (30/30) @ 32k
Seated Press: 10 reps @ 2x16k
One Arm Jerk: 20 reps (10/10) @ 32k
Totals: 232 snatches, 90 jerks, 60 swings, 10 seated presses.
December 20- scheduled rest day from kettlebell training. Needed it!
December 19- Heavy training day. 5 ladders of 1,2,3,4,5 clean and presses with the 24k. 5 ladders of 5 chins as well. 75 clean and presses per arm, 75 chins. 3 sets of 20/20 snatch pulls with the 32k kettlebell. But before any training, I went to Lowes, bought lumber, and built my back deck stairs. I just need to finish the rail. Lots of heavy work, then heavy training. Not pretty, but this is how we get stronger, right?
December 18- Rest day from kettlebell lifting, though I did some light destruction- I tore down the back steps, which are in need of replacement. Then I brought the 2x12 treads into my gym, and made two stacks so I can do some progressive deadlifts, starting just below the knees. I'll deadlift on variety days, and remove one 2-inch board every 3rd workout or so, until I'm pulling from the floor. I'm using 325. I could not resist, and did about 5 pulls.
December 17- Variety day: Warmed up with rack pulls of 370, 390, 400, 420, 440. Then 5 circuits of 25/25 kettlebell swings @ 16k with rack pulls @ 440 lbs. 5 circuits of 25/25 kettlebell swings @ 16k with barbell powerclean and push press @ 135 lbs. Total of 500 16k swings (17,600 lbs. of work), 10 rack pulls (4,220 lbs), 5 clean and push presses (675 lbs.)
December 16- Medium Day. Kettlebell clean and press ladders: 5 ladders of 4. Used the 28k kettlebell for the 1 and 1,2 rungs; 24k for the remainder. Supersetted with 5 ladders of 4 chins and pullups. Pull ups for the 1 and 1, 2 rungs, chin ups for the rest. 24k kettlebell snatches: 10 minutes of snatches, switching hands every 5 reps. Pace of 14-15 reps per minute. 50 clean and presses per arm, 50 pullups/chins, 140-150 snatches.
December 15- Variety day. Deadlift: 215x2, 265x2, 285x2, 305x1. Two ladders of 5 closes with a 100 pound gripper.
December 14- Clean and press ladders: 5 ladders of 3. First rung: 28k, second and third rungs: 24k. Chin ups: 5 ladders of 3. 30 clean and presses per arm, 30 Chin ups. 24k snatch: 10 minutes @ about 15 reps per minute, 24k, switching hands every 5 reps. Could have done probably done 12 minutes.
December 13- day off from training, but a long day nonetheless!
December 12- 24k clean and press: 5 ladders of 1,2,3,4,5; Pullups: 5 ladders of 1,2,3,4,5; 24k swings: 50/50, 40/40. Totals: 75 pullups, 75 presses per arm, 165 pulls (swings, cleans) per arm.
December 11- day off from training
December 10- worked around the house; 200 snatch pulls @ 24k: 30/30, 30/30, 30/30, 10/10. A few clean and presses @ 24k, a few pullups.
December 9- Deadlift: 2 @ 215, 2 @ 235, 2 @ 255, 2@ 275, 1 @ 285, 1 @ 300
December 8- Deadlift: 3 @ 215, 3 @ 235, 3 @ 245; barbell rack jerk: 2 @ 135, 2 @ 145, 6 @ 150; barbell power clean: 2 @ 135, 8 @ 150.
December 7- Deadlift: 215- 7-8 singles for practice; Snatch: 24k- 25/25 x 2
December 6- Deadlift: 215x2, 235x2, 245x2, 255x2, 245- 5 singles. Have not deadlifted in months, so just getting back into the groove. Bent press: 5 singles per arm @ 32k.
December 5- day off from training
December 4- day off from training, except lifted an anvil 5-6 times. Probably 200+ pounds.
December 3- Busy all day. Just 50 (10 sets of 5) pullups.
December 2- Jerk: 10 sets of 1m on, 1m off @ 12 rpm, 2x16k.
Swing (GS snatch pull): 10 sets of 20/20. 1-2 minutes rest betwen sets.
Totals: 120 double jerks
400 swings
December 1- Snatch: 6m @ 12rpm, 20k (72 reps), 10m @ 14rpm (140 reps), 16k;
Jerk: 4 sets of 1m @ 12rpm, 1m rest (48 jerks), 2x20k; 3m @ 6rpm (18 jerks),
2x20k; 2m @ 6rpm (12 reps), 2x16k.
Swings: 60 swings (30/30) @ 32k
Seated Press: 10 reps @ 2x16k
One Arm Jerk: 20 reps (10/10) @ 32k
Totals: 232 snatches, 90 jerks, 60 swings, 10 seated presses.
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