June 26- Double jerk: 2x16k: 10 minutes @ 8 rpm. = 80 reps. Probably my last long jerk set before Saturday's meet. This is my goal number at the meet, so it's good to know that I've done it once before. I kept the pace, though I could probably have sprinted in the last minute and gotten maybe 85 jerks. If this were the meet, I would have, but in training, this is a great number for me, and I'm happy with it.
June 25- Bench Press: 2x5 @ 175. Pull ups: 2x5. Pistols: 2x5 per leg. One arm long cycle: 11 minutes @ 24k, switching hands every 5 reps. Pace about 8-9 rpm. Practiced barbell clean and jerk- 5 singles @ 135 pounds. Emphasized full squat clean.
June 24- Some light yard work. Bench Press: 2x5 @ 165. Double Jerk, 2x16k- 9 min. @ 8 rpm = 72 reps. My goal is 80 at the meet on Saturday- a full 10 minutes @ 8 rpm.
June 23- Snatch, 16k: 9 minutes @ 16 rpm = 72 reps per arm. Played around with heavy jerks- 40k, 76lb., several singles per arm.
June 22- Back to training for meet next Saturday. I'll be training with the 16k's next week, but have not done serious kettlebell lifting in a week, so today I used the 12k's for two 10 minute sets: 100 double jerks, and 100 snatches per arm. Also several hours of yard/farm work: mowing, shoveling, hauling, etc. One arm long cycle, 28k: 44 left, 45 right, for Candidate for Master of Sport. New PR!\
June 18-21- Went to lake house with family. Lots of walking, swimming, boating, some pullups, pistols, and dips. Lots of rest.
June 15-17- Feeling strange lately. Nausea every morning, aches and pains in my lower back. Went to Dr. for possible kidney stones. Turned out to be a strange stomach virus that finally hit.
June 14- super busy today, so no time for a real workout (I was in my office until almost 9:00 at night!). I grabbed 2 24k kettlebells and put them outside my office. Throughout the day I did a total of 7 sets of 10 long cycle clean and jerks, for a total of 70 reps with 2 24k bells. 7,420 pounds clean and jerked.
June 13- Bench Press- 2x5 @ 165. Deadlift- 2x5 @ 265. After each barbell set, 15 swings w/ 40k (60 swings total). Snatch: 5 min. left, 3.5 min right @ 16rpm, 16k. Double long cycle, 2x16k: 5 minutes @ 8 rpm. Partial Squats (+-6 inch range of movement), 3-4 singles @ 350 lbs.
June 12- Bench Press- 2x5 @ 155. Deadlift- 2x5 @ 255. Squat: 2 singles @ 225, 2 singles @ 255, to keep groove. Double Jerk: 3 x 3min. @ 10 rpm, 2x16k, 2.5 min. rest between sets. Snatch, 16k: 1min. 16rpm per arm- workout was interrupted.
June 11- Bench Press- 1x5, 1x4 @ 185. Time to start a new bench press cycle @ 155. Deadlift: 2x5 @ 285. Heavy cleans- 40k: 10 per arm; 32k: 10 per arm. Heavy jerks- 40k: 10 per arm.
June 10- Bench Press- 2x5 @ 175; Deadlift- 2x5 @ 275. Jerk: 2x16k: 3x3min @ 10 rpm, 3 min rest between sets = 90 jerks. Snatch: 4.5 min. per arm @ 16 rpm= 72 reps per arm. One arm clean and jerk: 32k: 16 reps per arm; 40k: 8 reps per arm. Mowed the grass and did yard work for a couple hours.
June 9- Bench Press- 2x5 @ 165; Deadlift- 2x5 @ 265.
June 8- Bench Press- 2x5 @ 155; Deadlift- 2x5 @ 255; Double Jerk: 2x16k: 1 min. @ 10 rpm; 2x3m @ 8rpm, 1 min rest between sets. Snatch, 16k: 4 minutes per arm @ 16rpm. Pistol squats, unweighted: 2x5 per leg.
June 7- Bench Press- 2x5 @ 145; Deadlift 2x5 @ 245
June 6- Bench Press- 2x5 @ 135; Deadlift 2x5 @ 235
June 5- no training
June 4- kettlebell swings (sport style), 16k: 2 minutes per arm @ 30 rpm = 60 swings per arm. Single arm lockout, 16k- 2 minutes per arm. Single clean and jerk, 16k: 3 min/arm @ 8 rpm. Press, 16k: 1,2,3,4,5; 1,2,3,4 per arm= 25 presses per arm.
June 3- Double jerk, 2x16: sets of 50, 25, 15, 10 = 100 jerks. Snatches: 3m left, 2.5m right @ 20 rpm.
June 2- Powerlifting meet- a push/pull. Bench pressed 195 clean. Redlighting for raising my glutes off the bench with 215, then failed at the bottom with 215. Deadlifted 315, 325, failed on 355. Total: 520. First place in novice 181. Bodyweight 177.
June 1- No training. Powerlifting meet tomorrow.
June 25- Bench Press: 2x5 @ 175. Pull ups: 2x5. Pistols: 2x5 per leg. One arm long cycle: 11 minutes @ 24k, switching hands every 5 reps. Pace about 8-9 rpm. Practiced barbell clean and jerk- 5 singles @ 135 pounds. Emphasized full squat clean.
June 24- Some light yard work. Bench Press: 2x5 @ 165. Double Jerk, 2x16k- 9 min. @ 8 rpm = 72 reps. My goal is 80 at the meet on Saturday- a full 10 minutes @ 8 rpm.
June 23- Snatch, 16k: 9 minutes @ 16 rpm = 72 reps per arm. Played around with heavy jerks- 40k, 76lb., several singles per arm.
June 22- Back to training for meet next Saturday. I'll be training with the 16k's next week, but have not done serious kettlebell lifting in a week, so today I used the 12k's for two 10 minute sets: 100 double jerks, and 100 snatches per arm. Also several hours of yard/farm work: mowing, shoveling, hauling, etc. One arm long cycle, 28k: 44 left, 45 right, for Candidate for Master of Sport. New PR!\
June 18-21- Went to lake house with family. Lots of walking, swimming, boating, some pullups, pistols, and dips. Lots of rest.
June 15-17- Feeling strange lately. Nausea every morning, aches and pains in my lower back. Went to Dr. for possible kidney stones. Turned out to be a strange stomach virus that finally hit.
June 14- super busy today, so no time for a real workout (I was in my office until almost 9:00 at night!). I grabbed 2 24k kettlebells and put them outside my office. Throughout the day I did a total of 7 sets of 10 long cycle clean and jerks, for a total of 70 reps with 2 24k bells. 7,420 pounds clean and jerked.
June 13- Bench Press- 2x5 @ 165. Deadlift- 2x5 @ 265. After each barbell set, 15 swings w/ 40k (60 swings total). Snatch: 5 min. left, 3.5 min right @ 16rpm, 16k. Double long cycle, 2x16k: 5 minutes @ 8 rpm. Partial Squats (+-6 inch range of movement), 3-4 singles @ 350 lbs.
June 12- Bench Press- 2x5 @ 155. Deadlift- 2x5 @ 255. Squat: 2 singles @ 225, 2 singles @ 255, to keep groove. Double Jerk: 3 x 3min. @ 10 rpm, 2x16k, 2.5 min. rest between sets. Snatch, 16k: 1min. 16rpm per arm- workout was interrupted.
June 11- Bench Press- 1x5, 1x4 @ 185. Time to start a new bench press cycle @ 155. Deadlift: 2x5 @ 285. Heavy cleans- 40k: 10 per arm; 32k: 10 per arm. Heavy jerks- 40k: 10 per arm.
June 10- Bench Press- 2x5 @ 175; Deadlift- 2x5 @ 275. Jerk: 2x16k: 3x3min @ 10 rpm, 3 min rest between sets = 90 jerks. Snatch: 4.5 min. per arm @ 16 rpm= 72 reps per arm. One arm clean and jerk: 32k: 16 reps per arm; 40k: 8 reps per arm. Mowed the grass and did yard work for a couple hours.
June 9- Bench Press- 2x5 @ 165; Deadlift- 2x5 @ 265.
June 8- Bench Press- 2x5 @ 155; Deadlift- 2x5 @ 255; Double Jerk: 2x16k: 1 min. @ 10 rpm; 2x3m @ 8rpm, 1 min rest between sets. Snatch, 16k: 4 minutes per arm @ 16rpm. Pistol squats, unweighted: 2x5 per leg.
June 7- Bench Press- 2x5 @ 145; Deadlift 2x5 @ 245
June 6- Bench Press- 2x5 @ 135; Deadlift 2x5 @ 235
June 5- no training
June 4- kettlebell swings (sport style), 16k: 2 minutes per arm @ 30 rpm = 60 swings per arm. Single arm lockout, 16k- 2 minutes per arm. Single clean and jerk, 16k: 3 min/arm @ 8 rpm. Press, 16k: 1,2,3,4,5; 1,2,3,4 per arm= 25 presses per arm.
June 3- Double jerk, 2x16: sets of 50, 25, 15, 10 = 100 jerks. Snatches: 3m left, 2.5m right @ 20 rpm.
June 2- Powerlifting meet- a push/pull. Bench pressed 195 clean. Redlighting for raising my glutes off the bench with 215, then failed at the bottom with 215. Deadlifted 315, 325, failed on 355. Total: 520. First place in novice 181. Bodyweight 177.
June 1- No training. Powerlifting meet tomorrow.
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