December 27- Jerk, 2x24k: 6m @ 6rpm (36 jerks). Snatch, 24k: 6m @ 6 rpm (72 snatches). Double clean, 24k: 10 reps. Double half snatch, 24k: 10 reps. Double military press, 24k: 5 reps.
December 26- Single Jerk, 32k: 4m @ 12 rpm, one hand switch (24/24=48 jerks). Single Clean, 32k: 4m @ 12 rpm (24/24=48 cleans).
December 25- day off from training. Merry Christmas.
December 24- Jerk, 2x24k: 5m @ 6rpm. Snatch, 24k: 5m @ 12 rpm. Chin ups: 5 sets of 5, throughout the day. Front squat: practicing the movement- 2x5 @ 115.
December 23- Jerk, 2x24k: 5m @ 6rpm. Snatch, 24k: 6m @ 12 rpm.
December 15- day off from training
December 14- Double Jerk: 24k: 6, 12, 8, 9. Snatch: 24k: 5/5, 12/12, 16/16. Single Clean and Jerk: 32k: 3/3, 6/6, 9/9.
December 13- Double clean and jerk, 24k- 2 sets of 2m @ 6 rpm, 1 set of 3m @ 4 rpm. Double Jerk: 24k: 4, 9, 6, 6. Snatch: 24k: 4/4, 8/8, 12/12. Single Clean and Jerk, 32k: 10/10, 2/2, 4/4, 6/6.
December 12- Double Jerk- 2x1m @ 12 rpm. Snatch: 8 minute drop set. 1 minute each @ 12 rpm: 24k, 20k, 16k, 12k. All left, then all right without putting down the kettlebell. Working on brip endurance and mental focus.
December 11- Double jerk, 2x24k: 5m @ 6rpm; 5m drop set @ 6rpm: 3m @ 24k, 2m @ 16k. (48 jerks @ 24k, 12 jerks @ 16k). Snatch, 24k: 5m @ 12 rpm. (30 snatches per arm @ 24k).
December 10- day off from training
December 9- Double Jerk: 1.5m @ 6 rpm (8 reps, actually); Variety lifting for fun.
December 8- Double Jerk: 32k- 1m @ 8rpm; 24k- 5m @ 6rpm. Tough, but not too bad. The weak link is my shoulders. Snatch: 32k- 2m @ 12rpm; 24k- 5m@ 12rpm. Cleaned the gym, stretched, and relaxed. Went deer hunting this morning, but no deer.
December 7- did not have the mental focus for long sets today, so I did some sprint work instead. Jerk: 2x24k: 2.5m @ 6 rpm; 3x1m @ 12 rpm = 51 jerks. Snatch: 24k: 3x 1m @ 20 rpm = 30/30 snatches.
December 6- 24k double jerk: 5m @ 6rpm = 30 jerks. 24k snatch: 5m @ 12rpm = 60 snatches (30/30). Starting to incorporate timed sets, in anticipation of girevoy sport season.
December 5- 24k double jerk: 3 ladders of 5,10,15 = 90 double jerks. Snatch: 3 ladders of 5,10,15 per arm = 90 snatches per arm.
December 4- 24k double jerk: 3 ladders of 5,10,15= 90 double jerks. Spread over a few hours. Took my time, but did each ladder in one session. 24k snatch: 2 ladders of 5,10,15= 60 snatches per arm. Building a little volume and remembering technique with 24k.
December 3- 32k double jerk: 7,6,5,5,4. 32k snatch: 7,6,5,5,4 per arm. 2x24k sumo deadlift: 1 set of 20.
December 2- 32k double jerk: 7,6,5,4,4. 32k snatch: 7,6,5,4,4.
December 1- 32k double jerk: 7,6,5,4,3. 32k snatch: 7,6,5,4,3.
December 26- Single Jerk, 32k: 4m @ 12 rpm, one hand switch (24/24=48 jerks). Single Clean, 32k: 4m @ 12 rpm (24/24=48 cleans).
December 25- day off from training. Merry Christmas.
December 24- Jerk, 2x24k: 5m @ 6rpm. Snatch, 24k: 5m @ 12 rpm. Chin ups: 5 sets of 5, throughout the day. Front squat: practicing the movement- 2x5 @ 115.
December 23- Jerk, 2x24k: 5m @ 6rpm. Snatch, 24k: 6m @ 12 rpm.
December 15- day off from training
December 14- Double Jerk: 24k: 6, 12, 8, 9. Snatch: 24k: 5/5, 12/12, 16/16. Single Clean and Jerk: 32k: 3/3, 6/6, 9/9.
December 13- Double clean and jerk, 24k- 2 sets of 2m @ 6 rpm, 1 set of 3m @ 4 rpm. Double Jerk: 24k: 4, 9, 6, 6. Snatch: 24k: 4/4, 8/8, 12/12. Single Clean and Jerk, 32k: 10/10, 2/2, 4/4, 6/6.
December 12- Double Jerk- 2x1m @ 12 rpm. Snatch: 8 minute drop set. 1 minute each @ 12 rpm: 24k, 20k, 16k, 12k. All left, then all right without putting down the kettlebell. Working on brip endurance and mental focus.
December 11- Double jerk, 2x24k: 5m @ 6rpm; 5m drop set @ 6rpm: 3m @ 24k, 2m @ 16k. (48 jerks @ 24k, 12 jerks @ 16k). Snatch, 24k: 5m @ 12 rpm. (30 snatches per arm @ 24k).
December 10- day off from training
December 9- Double Jerk: 1.5m @ 6 rpm (8 reps, actually); Variety lifting for fun.
December 8- Double Jerk: 32k- 1m @ 8rpm; 24k- 5m @ 6rpm. Tough, but not too bad. The weak link is my shoulders. Snatch: 32k- 2m @ 12rpm; 24k- 5m@ 12rpm. Cleaned the gym, stretched, and relaxed. Went deer hunting this morning, but no deer.
December 7- did not have the mental focus for long sets today, so I did some sprint work instead. Jerk: 2x24k: 2.5m @ 6 rpm; 3x1m @ 12 rpm = 51 jerks. Snatch: 24k: 3x 1m @ 20 rpm = 30/30 snatches.
December 6- 24k double jerk: 5m @ 6rpm = 30 jerks. 24k snatch: 5m @ 12rpm = 60 snatches (30/30). Starting to incorporate timed sets, in anticipation of girevoy sport season.
December 5- 24k double jerk: 3 ladders of 5,10,15 = 90 double jerks. Snatch: 3 ladders of 5,10,15 per arm = 90 snatches per arm.
December 4- 24k double jerk: 3 ladders of 5,10,15= 90 double jerks. Spread over a few hours. Took my time, but did each ladder in one session. 24k snatch: 2 ladders of 5,10,15= 60 snatches per arm. Building a little volume and remembering technique with 24k.
December 3- 32k double jerk: 7,6,5,5,4. 32k snatch: 7,6,5,5,4 per arm. 2x24k sumo deadlift: 1 set of 20.
December 2- 32k double jerk: 7,6,5,4,4. 32k snatch: 7,6,5,4,4.
December 1- 32k double jerk: 7,6,5,4,3. 32k snatch: 7,6,5,4,3.
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