January 31- Chin ups: 6 sets of five throughout the day = 30 chins. Marine crunches: 3 sets of 20 throughout the day = 60 crunches. Snatch, 12k: 10m @ 20 rpm = 100/100. Snatch, 20k- 2 sets of 2m @ 20rpm, for a total of 40reps per arm. At this pace, I hit 1m per arm without slowing down. This was my fifth set of 200 in the last 11 days, I'm prepared to say that I pretty well "own" 200 snatches with the 12k, and move on to the 16k. First, I'll take the weekend off and then test with the 24k on Monday. I anticipate starting the 16k at around 70-80 per arm, and working up from there. We'll see next week.
I have scheduled 100 jerks with 2x12k tomorrow. If I hit this, I will have hit 100 reps 4 times, and 75 reps once in the last 11 days. If I hit it, I'll probably test and move up, as with the snatch.
January 30- no training
January 29- Jerk, 2x12k: 10m @ 10 rpm = 100 reps. Third set of 100 jerks. After 5, I'll test the 24k jerk. 100 jerks with this weight is harder than 100/100 snatches. Jerk: 2x20k: 2m @ 10rpm = 20 reps. Bent press, 32k: 3 singles per arm. Light presses for shoulder endurance: 2m @ 30 rpm, 12k =30/30. Hamstrings and groin feel tight. Light stretching and mobility work.
January 28- Snatch, 12k: 10m @ 20 rpm = 100/100 reps. This was my fourth set of 200 with the 12k. One more, and I'll take a day or two off from serious work, then test the 24k snatch. Snatch, 20k: 2m @ 20rpm = 20/20, for a sprint with a little heavier weight. In the evening, 5 minutes of get ups with a 16k bell.
January 27- a few sets of "fast 10's"- complexes with 2 16k kettlebells. 10 reps each of snatch to press, snatch to jerk, clean to front squat, and front squat to push press.
January 26- Single clean and jerk, 16k: 10m @ 12rpm, for 60/60 reps. Just over freezing in my garage, with a solid sheet of ice on everything outside. Worked up a good sweat. First to start to go: legs. My conditioning was fine, grip fine, shoulders feeling the effort, but nowhere near their limit.
January 25- Double jerk, 2x12k- 7.5m @ 10rpm- 75 reps. Barbell power clean and power jerk, 130 lbs.: 1 on the minute for 10 minutes. Barbell power snatch, 105 lb.: 1 on the minute for 10 minutes.
January 24- Marine crunches: 34. Chin ups: 10 (a test- this is a true max. I have not tested these in a while). Snatch, 12k: 10m @ 20rpm, one hand switch. 100/100.
January 23- no training
January 22- some body weight training: medicine ball (6 lb.) deck squats- 15. Marine crunches: 38 in 1 minute. Stretching and joint mobility. Kettlebell jerk: 2x12k- 10m @ 10rpm, for 100 consecutive jerks. This is my second set of 100. I think that in addition to progressing as outlined in the Jan. 21 post, working up to 100 with each weight, I'll test with the 24k after hitting 100 reps five times in the jerk and the snatch. Bud Jeffries wrote that in his swing program, after he worked up to high reps with lighter weights, his reps jumped with heavy weights as well. I plan to work high reps with 12k, 16k, and 20k in preparation for lifting the 24k on May 18 at the meet in Charlotte.
January 21- high rep snatch: 10 m @ 20 rpm with 12k- 100/100 snatches. These competition-length sets feel great compared to the heavier work I've been doing. I'll hit 100/100 a few more times in the snatch and 100 in the jerk with the 12k, then move up to the 16k. I expect to start at 80 with the 16k, then move up to 100. Rinse and repeat with 20k. Along the way, I'll include heavier sets to keep my strength as I increase my endurance. Finished with a quick 2 minute set of snatches @ 20rpm with 16k (40 snatches), and some dips and chins. Played with my grippers: 50 lb, 100 lb., 150 lb., and 250. 2 sets of 5 with the 50 and 100, singles with 150 and 250. Can't quite close the 250 consistently (at least not after snatches.)
January 20- lower back feels much better. Went for high rep double jerks: 10 m @ 10rpm with 2x12k. 5200 pounds lifted in 10 minutes. My conditioning was up to it, but I fatigued in the shoulders and legs because I could not rest in the rack position very well at this pace. This will come with time and practice.
January 19- no lifting today.
January 18- Lower back still a little funny, so no double jerks. Did 10 minutes of single clean and jerk with 12k @ 12 rpm, for 60 reps per arm, 120 total. Felt good!
January 17- Took a light day. Lower back pinch does not feel right with jerks, but swings and snatches are fine. Did 5 minutes of 16k swings with one hand switch, at about 33 swings per minute. Around 80 per arm. Did a competition style 10 minute snatch set with 12k, 20 rpm. 100 straight snatches per arm. Felt good to go for high reps. Broke a good sweat, heart rate elevated, and forearms burning. Probably need to spend more time doing very high reps with 12k and 16k to get my endurance up for the 24k. Did a few odd dips and chins with 25 pounds added weight.
January 16- no real training today. Started a set of 24k jerks, but I have a tweak in my lower back that hurts when I jerk, particularly in the catch.
January 15- No lifting today. Back feels tight and sore, probably from Zerchers.
January 14- Zercher squats- 185 x 3.
January 13- 24k swings: 3m @ +-34 rpm (1m per arm, then 30s per arm). About 100 swings. 24k tempo press: 2m @ 12 rpm. 24k dead snatch: 10/10. 2x24k clean: 10. Squat 135, 225. Deadlift 220x2, 310 x1. Zercher squat: 2x3 @ 135. Breaking in the Zercher squat movement as a possible deadlift assistance drill.
January 12- went to a squat/deadlift seminar from IBP. Might compete in the deadlift at Flex Gym Feb. 2. Weigh 189 @ 24% bodyfat- 43 pounds of fat. Thanksgiving and Christmas got out of control. If I lift at the meet, that's an incentive to lose 9 or 10 pounds in three weeks to get back under 181. Perhaps I can break my competition streak of 325 pound deadlifts.
January 11-
January 10- Jerk, 2x24k: 4m @ 8rpm; 3m break; 2m @ 8rpm. Squat: 130, 220, 270, 3 reps @ 200. Snatch, 32k- 2m @ 12rpm; 24k- 3m @ 16 rpm.
January 9- Snatch, 24k: 3x 1m @ 16rpm, 1m rest. All left, then right. Squats: 130, 220, 290, 2x3 @ 220. Alternating dips and chins every 15 seconds for 10 minutes- 20 dips, 20 chins. Standing Russian twist with 6 lb. medicine ball- 1 minute.
January 8- first real kettlebell session in a while. Jerk, 2x24k- 3 m@ 4rpm. 4x 1m @ 12rpm, 1m rest. 60 jerks total. Snatch, 24k: 5 x1m @ 12 rpm, 1m rest per arm, all left, then all right. 60 snatches per arm. Squat: singles @ 130, 180, 250. 200x3.
January 7- feeling a little better. Squat: 135, 205, 255, 2x3@ 205. 10 minutes of alternating 2 dips and 1 chin every 15 seconds. 40 dips, 20 chins in 10 minutes.
January 6- squat: 135, 185, 205, 2x3@ 135.
January 5- squat: 135, 185, 205, 275, 2x3 @ 185.
January 2-4- sick with bronchitis. Lost a couple nights sleep, and one really sick day, but overall, not too bad. I can do strength training, but nothing that makes me breathe fast, or I start coughing.
January 1- joint mobility warm up; Jerk: 2x24k- 6m @ 6rpm (36 jerks). This is a fairly difficult effort- I could get perhaps 1 more minute at this pace if I went all out. Triceps fatigue is the weak link. Starting some assistance lifts for leg and triceps endurance. Snatch: 24k- 6m @ 6rpm (36+36=72). Difficult, but not a max effort. Assistance lifts: air squats- 7m @ 6rpm, timed to match jerks. An easy, deep breathing exercise. Knees feel great afterward. I'll push this up to ten minutes. Dips- 5m @ 6 rpm, timed with jerks. Easy at first, then harder by the end. For triceps and shoulder strength, endurance, and flexibility. Unloaded between reps. Came back after about 90 minutes and did chin ups: 5m @ 6 rpm. Again, same timing as jerks. Let go and stood under the bar between reps. Strict chins as long as possible (about 2.5 minutes in), then added a little jump to make each rep. Mostly standard chin-ups with a supinated grip, but a few with mixed and pronated grips as well.
