August 31- Single clean and jerk: 32k- 4/4, 8/8; 28k: 14/14. Bench Press: 2x5 @ 165. Double Cleans: 2x10 @ 2x24k; 10, 5 @ 2x32k.
August 30- Not much today, just two sets of five box squats: 135, 205, then a few box deadlifts (sitting on bench for low hip posture practice) @ 225. About an hour of light construction work on a project.
August 29- Today was the first peak of my current 6 week training program in one arm long cycle. 32k- 9/9, 20/20 (5 minutes). 28k- 34/34 (8 minutes). Worked outside on a building project for about three hours first. Pretty tough workout. The clean and jerk with the 32k really gets my legs. Finished with 10 pistols per leg.
August 28- Tilled the garden for fall greens- about 25 minutes of tilling. 5 minutes of get ups @ 24k. Then supersetted bench press (5 reps @ 155) and 10 24k hardstyle kettlebell swings. 5 supersets, for 25 bench presses and 50 swings. Feel great today after yesterday's training, but still taking it easy. Tomorrow I have a hard clean and jerk session scheduled- the first peak in my 6 week program.
August 27- Single clean and jerk: 32k- 8/8, 17/17; 28k: 29/29. Bench Press: 2x5 @ 155. In a second, afternoon session, I did the first week of the Coan/Phillipi deadlift program I downloaded. The goal is to take me to 405 in 10 weeks, in time for the Morganton Push/Pull in November. Deadlift: a double @ 305. Speed deadlift: 8 sets of 3 @ 245. 2 circuits of 8 reps each of stiff-leg deadlift (135), bent over row (95), and good mornings (95). The program called for three circuits, but pain in my left knee stopped me. The program also called for lat pulls, but I don't have a machine. I hit a few sets of pullups during the day. Mowed part of the garden afterward- about 20 minutes of work in the yard. After supper, spent some time stretching and foam rolling.
August 26- Spent the day in the mountains. A little 12k juggling, and a short hike.
August 25- Single Clean and jerk: 32k- 7/7, 14/14; 28k: 24/24. Bench Press: 2x5 @ 150. 5 minutes of get ups with 24k.
August 24- no training.
August 23- Single Clean and Jerk: 32k- 5/5, 12/12; 28k- 20/20. Bench Press: 2x5 @ 150. Mowed the other half of the yard.
August 22- Single Clean and Jerk: 32k- 4/4, 9/9; 28k- 15/15. Bench Press: 2x5 @ 145. Kettlebell tempo press: 10 min. @ 12rpm (60/60) with 12k. Mowed half the yard.
August 21- Bench Press: 2x5 @ 145. Get ups: 10 minutes @ 16k. Jump rope practice: 4 sets of 1 minute, with enough rest to recover.
August 20- back to training. I have decided that I can't make it to the World Kettlebell Club world meet in Chicago in October. With airfare, hotel, registration, etc., it was approaching $700, and I just can't justify that for one medal. I wish it were closer, or that I were richer, but those are the shakes. That said, I don't have to train specifically for biathlon with the 20k, as I would if I were attending the meet. I'm free to follow up on another goal I've been chasing: Master of Sport in the single clean and jerk! I need 88 reps with 32k to make this rank. I went back to the kettlebell sport training program generator, and input 90 jerks and 100 snatches with 32k. I'll spend the next 6-7 weeks working one arm lifts with 32k and 28k kettlebells and practicing the powerlifts, and add some strength, I'm sure. Today: Jerk: 32k- 3/3, 6/6; 28k- 11/11. Snatch: 32k- 3/3, 7/7; 28k- 12/12. Bench Press: 5x5 @ 145.
August 15- No weight training. Mowed and weed-eated half the yard before it rained. My knees, and the right one in particular, are very stiff and sore.
August 14- Test day. Warmed up, then tested double jerks. At the 7:00 mark, I still felt strong, so I kept up the pace all the way to 10:00, and even snuck in one extra rep, for 81. A great new PR. I waited an hour, then tested the snatch, but I sabotaged myself. I did not eat after the jerks, not realizing how much it would take out of me. I got 49 snatches with my left hand, then had to put down the kettlebell because I felt lightheaded. Ran out of time to test today. I'll test in a day or two. Gave blood this afternoon.
August 13- Some light physical work- finished pressure washing the driveway. Light mobility and cardio work- 5 minutes of get-ups with 16k; 5 minutes practicing jump rope. Test day tomorrow. The training program was designed to take me to 75 jerks and 75/75 snatches in 21 sessions. I skipped one session, the last peak before the test. It will be interesting to see how this works out. As written, the program leads to a peak of 47 reps, which is about 70% of the goal. I peaked at 44 reps, which is about 70% of 70 reps. If I can hit 70 jerks and 70/70 snatches, that will be a great PR. My personal records with the 20k bells are 44 jerks, and 53/53 snatches, so I expect to set new records tomorrow. My strategy for the jerk is to make 7 minutes at 8 rpm (56 reps). At 7:00, I'll drop to 6 rpm for the last 3 minutes. This will take me to 74 reps. Perhaps I can sneak one more in for 75. In the snatch, my strategy is to hit 16 rpm for 4 minutes (64 reps), then, if necessary, drop to 12 rpm for the last minute, to make 76 reps. It's important to have a stragegy, and to know when to deviate from it. We'll see what happens tomorrow.
August 12- No physical training. Some light work- pressure washing, cleaned out garage. Some stretching.
August 11- Last day of the 6 week cycle before testing. Double Jerk: 24k- 3; 20k- 10; 16k- 8, 9. Snatch: 24k- 3/3; 20k- 10/10; 16k- 18/18.
August 10- Kettlebell training: double jerk: 24k- 8; 20k- 25; 16k- 21, 23. Snatch: 24k- 8/8; 20k: 25/25; 16k- 43/43. Barbell training: Squat: 235- 5 singles. Bench Press: 185- 5 singles. Deadlift: 320- 5 singles.
August 9- No weight training, but a physically active day.
August 8- Squat: 225 x 5 singles. Bench Press: 185 x 5 singles. Deadlift: 320 x 5 singles. Mowed grass for about two hours, used the bagger and had to empty it frequently. Got some sun. Good afternoon.
August 7- Bench Press: 185 x 5 singles. Squat: 225 x 5 singles- breaking in these movements again. Had a great training session with Brad. Went over jerk, swing, and snatch technique, and getup variations for about an hour, then did a hard session of double kettlebell jerks: 24k- 13; 20k- 44; 16k: 36, 39. Finished with some snatches and called it a day.
August 6- No serious training today.
August 5- Did not finish the scheduled session today, but came back for more. Jerks: 24k- 13; 20k- 44; Snatches: 24k- 13/13; 20k- 44/44. 5 mile hike on the Boone Fork Trail. Came back home and did 3 sets of five quarter front squats @ 295, with an emphasis on explosive power, then 7 minutes of chest bumps @ 8 rpm with 2x20k (56 chest bumps). If a definition is in order, a chest bump is the lower body portion of the double jerk. The legs and thoracic extension dive the kettlebells about halfway up, but the arms are not engaged, and there is no second dip.
August 4- Some barbell work. Power clean and power jerks outside. Started at 135, worked up to 180 for four singles.
August 3- Deadlift: 320- 5 singles. Stretching and prehab for tomorrow's kettlebell session. I started the slow carb diet from
The Four Hour Body almost four weeks ago. Tomorrow is my cheat day, so I went ahead and weighed and measured today.
Four weeks ago- 183 pounds @ 20% bodyfat = 36.6 pounds of fat, 146.4 pounds of lean mass.
Today- 177.5 pounds @ 15.7% bodyfat= 27.8 pounds of fat, 149.7 pounds of lean mass.
Total weight lost: 5.5 pounds
Total fat lost: 8.8 pounds
Total muscle gain: 3.3 pounds
August 2- Deadlift: 320- 2 singles. Jerk: 24k- 12; 20k- 40; 16k- 33, 36. Snatch: 24k- 12/12; 20k- 40/40; 16k- 68/66. This was session 16 of 21 in my training template. Each session contains 4 sets of jerks and 3 sets of snatches. Today was the first day that I did not finish every prescribed rep! I completed 111 sets, hitting every rep, then on my last set, 16k snatches, I got 68 left and 66 right, and dropped the bell. I'm proud to have made it this far without missing a rep, but to miss my last set by 2 just hurts! Two more hard sessions to peak at 47 jerks and 47/47 snatches with 20k, then two sessions to deload, then I'll attempt to hit 75 jerks and 75/75 snatches with 20k.
August 1- Weight: 177. Barbell day. Deadlift: 5 singles @ 320. Power Cleans: 1x5 @ 135; 5 singles @ 155. Snatch pull: 5 singles @ 135. Snatch: 5 singles @ 105. Press: 5 singles @ 115. Jerk: 5 singles @ 155. Front Squat: 1x5 @ 155. Overhead Squat: 1x5 @ 95. Nothing like classic, old-school barbell lifts as a break from high rep kettlebell endurance lifting. Most lifts today were about 70%. The goal was to get stronger, practicing the big compound lifts, but without interfering with my kettlebell training and recovery. These lifts were performed over a period of about 3 hours, while working in my office- the luxury of working from home! Yesterday's kettlebell session was number 16 out of 20, leading up to a test day, which will come around August 13. My goal is 75 jerks and 75/75 snatches with 20k. My record in the snatch with 20k is 55/55, and I've not gone for a record in the double jerk at this weight. Anything over 63 jerks and 60/60 snatches qualifies for rank II with WKC, and 56 jerks will get me rank IV with USAKL/IKL. Honestly, I like the plan I'm on, and I know I'm progressing, but I don't know if it will take me all the way to 75/75. It peaks at 47 jerks and 47/47 snatches- 28 reps short of my goal. We'll see what happens. I know I'll PR and almost certainly rank, but beyond that, we'll just have to wait and see.
