The video for 100 jerks did not seem to post. The link is below.
http://www.youtube.com/watch?v=JLlDAZEaoJE&feature=youtu.be
Thursday, March 28, 2013
100 double jerks, 16k
Hit a milestone today: 100 jerks with 2x16k. In the past, I’ve focused on strength, with just enough endurance to make rank. Lately, I’ve been training for endurance in the long cycle clean and jerk. I’ve hit 100 reps in the long cycle with 2x12k several times, and feel pretty comfortable with this weight at this pace. After a few more triple digit sets, I’ll start working with the 16k, with a goal of working up to 100 clean and jerks. Today I hit 100 jerks with 2x16k- a 15 rep PR over my all-time best of 85 reps. Tough, but manageable.
Monday, March 4, 2013
March 2013 Training Log
March 31- 30 minutes on Nordic Track at a heart rate of about 150. About 450 calories burned.
March 30- about 5 hours of yard work- hauling, mowing, etc. Nordic Track: 30m @ an average heart rate of 150. Burned about 450 calories, worked up a good sweat. Finished with some Roman Chair work and stretching.
March 29- Long cycle clean and jerk- 2x16k: 10 minute set, alternating between 6rpm and 8rpm, for an average of 7 rpm = 70 reps. Not a max- I'd call it a medium effort.
March 28- Long cycle clean and jerk- 2x20k: 4m @ 8rpm = 32 reps. At this weight, 8 rpm is too fast for me to recover. Did 4m @ 8rpm on Feb. 26 as a limit set. Today was not a true max. I could have done a few more. Back to the 16k's. I'd like to hit 64 reps before April 18, when I need to register for the meet in Charlotte. Of course, if I lose about 12 pounds, I can qualify with 60 reps!
Came back later and did 100 jerks in 10m with 2 16k bells- a 15 rep PR.
March 27- long cycle clean and jerk- 2x12k: 10m @ 10rpm = 100 reps. Took about two minutes to change shoes, then did 20 minutes on the Nordic Track. This was a tough cardio session. Estimate an average heart rate of 145 over the 30m period (180 for 10m during kettlebell work, 130 for 20m skiing) which would yield a calorie burn of about 500. Did some stretching and mobility work. Long cycle at this weight and this pace is quite manageable. A couple more sessions, and I'll start working up to 100 with the 16k's. Will probably start at 80 reps, and work up over several weeks. I have 3 weeks before I need to register for the meet in Charlotte, and 7.5 weeks until the meet itself. I'd like to make rank II before I register, so I can register to lift 24k's at the meet. If I can do 100 reps with 2x16k by then (7,000 lbs. work), I should be able to do 64 reps with 2x20k (5632 lbs. work). This will leave me 4 weeks to taper up to the 24k's.
March 26- long cycle clean and jerk- 2x12k: 10m @ 10rpm. I've done 104 in 13 minutes, working at 8 rpm, but this is the first time I've hit 100 in 10 minutes. When I finished, I checked my pulse. I counted 30 beats in 10 seconds, for a heart rate of 180. That seems a bit high- my max based on my age is supposed to be 185. Moved 5200 pounds from below the waist to overhead in 10 minutes, and burned something like 180 calories doing it.
March 25- started to do 2x16k long cycle clean and jerk, but left shoulder hurts. Probably overdid it on Saturday with 2 10 minute sets. Decided to give it a day or two. Found a Nordic Track ski machine used for sale cheap. Works great. I've needed a low impact, cyclical cardio system. Did 30 minutes, taking it easy to get used to the machine. Average heart rate based on several neck pulse tests: 130 (exactly 70% of my estimated max, so right in the cardio zone). Calories burned: about 360.
March 24- 20 minutes of longstrength training for steady state cardio- squat pulls, sissy dips, and sissy squats. 1-2 minutes per movement. Average heart rate around 150bpm. Estimated calories burned: 300. Held 2 24k kettlebells in the rack for 5 minutes, shifting from center to lateral rack holds. Not a max- could have held longer. Ended with stretching and Roman chair work.
March 23: Long cycle clean and jerk: 2x16k- 10m @ 6rpm= 60 reps. After about 90 minutes, 2x12k: 10m @ 8rpm = 80 reps. These long, light sets feel great.
March 22: Double jerk: 2x12k- 7m @ 10rpm = 70 reps. Snatch: 12k- 10m@ 16rpm= 80/80.
March 21: Double Jerk: 2x24k- 4m @ 6rpm (24 reps); 2x12k- 8m @ 10rpm (80 reps). Snatch: 12k- 10m @ 16rpm (80/80 reps); 24k- 4m @ 12rpm (24/24 reps). Deadlift: 238- 1 rep otm for 9m. Throughout the afternoon: Double Jerk: 2x24k- 1m @ 10rpm; 2x12- 1m @ 20rpm; 2x16k- 1m @ 20rpm.
March 20: deadlift- 238 lb. 1 rep on the minute for 7m. Played around with low rep snatches, clean and jerks, jerks.
March 19: Long cycle clean and jerk- 2x24k: 5m @ 4 rpm. This is a time and rep PR at this weight. 2x24k: 4m @ 4rpm. A few reps with 2x20k and 2x16k to loosen up. Then 2.5 sets of 1m @ 4 rpm, 1m rest with 2x32k. Deadlift: 238: 1 rep on the minute for 5m.
March 18- Deadlift: 238: 1 rep on the minute for 3m.
March 17- Deadlift, 227.5: 1 rep on the minute for 15 minutes. Long cycle clean and jerk- 2x24: 9 reps; 2x20k: 29 reps; Single clean and jerk, 32k: 6m @ 6rpm, hand switch on the minute. Double clean and jerk again- 2x20k: 1 set of 10 in 1 min.; 7 sets of 1m @ 8rpm/1m rest. Planned to do 10, but had to stop and chase the dog. 30 minutes of heavyhands walking with 8 pound weights, various arm movements. Took heart rate several times, and averaged 140-150 bpm for 30 minutes, so burned from 410 to 460 calories. About 14.5 calories a minute.
March 16- Deadlift, 227.5: 1 rep on the minute for 13 minutes. Kettlebell press, 20k: 25 reps per arm. Snatch, 20k: 25 reps per arm.
March 15- Long cycle clean and jerk- 2x24k: 13 reps; 2x20k: 43 reps. Deadlift, 227.5: 1 rep on the minute for 11 minutes.
March 14- Deadlift, 227.5: 1 rep on the minute for 9 minutes.
March 13- Long cycle clean and jerk- 2x24k: 12 reps; 2x20k: 39 reps; 2x16k: 32 reps, all @ 8 rpm. Jerk, 2x16k- 3m @ 12rpm; Clean, 2x16k- 3m @ 12rpm. Deadlift: 1 rep on the minute for 7 minutes: 227.5. Came back in the evening for a 20 minute session of longstrength and heavy hands. I did 10 minutes of alternating 1 minute of squat pulls and 1 minute of sissy dips, then did 4 minutes of stationary heavyhands moves with a 5 pound plate in each hand. Did ski poling, alternate pressing, chest flies, etc., then 6 more minutes of alternating squat pulls and sissy dips as before. Took heart rate three times, and averaged to the low 150's for 20 minutes. According to an online calculator for my age and weight, I burned between 311 and 325 calories in 20 minutes, or about 15.5 calories a minute. Felt great!
March 12- Deadlift: 1 rep on the minute for 5 minutes: 227.5.
March 11- Deadlift: 7 singles @ 288. Single kettlebell press, sport style- 24k: 15 reps per arm. 20k: 20, 15, 10, 5 per arm. 32k: 3 per arm.
March 10- Long cycle clean and jerk- 24k: 11 reps; 2x20k: 35 reps; 2x16k: 29, 32 reps, all at 8rpm. Double Jerk: 20k: 26 reps. Squat 135: 2x10; 225: 1x5. Deadlift 288: 5 singles, double overhand grip.
March 9- no serious training. Played around with presses: 28k- 15 right, 12,3 left.
March 8- Long cycle clean and jerk- 2x24k: 9 reps; 2x20k: 32 reps; 2x16k: 26 reps, 28 reps, all at 8 rpm. 2x12k: 13m @ 8rpm = 104 reps.
March 7- no serious training. Worked outside for about six hours, hauling, chopping, shoveling, etc. Hard physical work.
March 6- Long cycle clean and jerk- 2x24k: 8 reps; 2x20k: 28 reps; 2x16k: 22, 24 reps, all at 8rpm. 17 minutes heavyhands walking with 2.5 pound plates, alternating between levels 1, 2, and 3. Finished with longstrength: 50,40,30,20,10 reps of squat pulls and good morning dips, supersetted.
March 5- day off from training.
March 4- Long cycle clean and jerk- 2x24k: 7 reps; 2x20k: 24 reps; 2x16k: 20, 22 reps, all at 8rpm. Cardio: 30 minutes of Heavyhands and longstrength exercises, using an 8 inch step and 2.5 and 5 pound weights. Various moves- just kept stepping, swinging, and moving. Did not measure heart rate. Worked up a good sweat.
March 3- 30 minutes of heavyhands training. Used two cinderblocks to make an 8 inch step, and used a 2.5 pound plate in each hand. Did curl and press, ski poling, swinging to various heights, punching, etc. Good light cardio.
March 2- tried Heavyhands for a couple of rounds. Might be a good alternative for steady state cardio. Also did two 2 minute and one 3 minute session of barbell high pulls @ 20rpm.
March 30- about 5 hours of yard work- hauling, mowing, etc. Nordic Track: 30m @ an average heart rate of 150. Burned about 450 calories, worked up a good sweat. Finished with some Roman Chair work and stretching.
March 29- Long cycle clean and jerk- 2x16k: 10 minute set, alternating between 6rpm and 8rpm, for an average of 7 rpm = 70 reps. Not a max- I'd call it a medium effort.
March 28- Long cycle clean and jerk- 2x20k: 4m @ 8rpm = 32 reps. At this weight, 8 rpm is too fast for me to recover. Did 4m @ 8rpm on Feb. 26 as a limit set. Today was not a true max. I could have done a few more. Back to the 16k's. I'd like to hit 64 reps before April 18, when I need to register for the meet in Charlotte. Of course, if I lose about 12 pounds, I can qualify with 60 reps!
Came back later and did 100 jerks in 10m with 2 16k bells- a 15 rep PR.
March 27- long cycle clean and jerk- 2x12k: 10m @ 10rpm = 100 reps. Took about two minutes to change shoes, then did 20 minutes on the Nordic Track. This was a tough cardio session. Estimate an average heart rate of 145 over the 30m period (180 for 10m during kettlebell work, 130 for 20m skiing) which would yield a calorie burn of about 500. Did some stretching and mobility work. Long cycle at this weight and this pace is quite manageable. A couple more sessions, and I'll start working up to 100 with the 16k's. Will probably start at 80 reps, and work up over several weeks. I have 3 weeks before I need to register for the meet in Charlotte, and 7.5 weeks until the meet itself. I'd like to make rank II before I register, so I can register to lift 24k's at the meet. If I can do 100 reps with 2x16k by then (7,000 lbs. work), I should be able to do 64 reps with 2x20k (5632 lbs. work). This will leave me 4 weeks to taper up to the 24k's.
March 26- long cycle clean and jerk- 2x12k: 10m @ 10rpm. I've done 104 in 13 minutes, working at 8 rpm, but this is the first time I've hit 100 in 10 minutes. When I finished, I checked my pulse. I counted 30 beats in 10 seconds, for a heart rate of 180. That seems a bit high- my max based on my age is supposed to be 185. Moved 5200 pounds from below the waist to overhead in 10 minutes, and burned something like 180 calories doing it.
March 25- started to do 2x16k long cycle clean and jerk, but left shoulder hurts. Probably overdid it on Saturday with 2 10 minute sets. Decided to give it a day or two. Found a Nordic Track ski machine used for sale cheap. Works great. I've needed a low impact, cyclical cardio system. Did 30 minutes, taking it easy to get used to the machine. Average heart rate based on several neck pulse tests: 130 (exactly 70% of my estimated max, so right in the cardio zone). Calories burned: about 360.
March 24- 20 minutes of longstrength training for steady state cardio- squat pulls, sissy dips, and sissy squats. 1-2 minutes per movement. Average heart rate around 150bpm. Estimated calories burned: 300. Held 2 24k kettlebells in the rack for 5 minutes, shifting from center to lateral rack holds. Not a max- could have held longer. Ended with stretching and Roman chair work.
March 23: Long cycle clean and jerk: 2x16k- 10m @ 6rpm= 60 reps. After about 90 minutes, 2x12k: 10m @ 8rpm = 80 reps. These long, light sets feel great.
March 22: Double jerk: 2x12k- 7m @ 10rpm = 70 reps. Snatch: 12k- 10m@ 16rpm= 80/80.
March 21: Double Jerk: 2x24k- 4m @ 6rpm (24 reps); 2x12k- 8m @ 10rpm (80 reps). Snatch: 12k- 10m @ 16rpm (80/80 reps); 24k- 4m @ 12rpm (24/24 reps). Deadlift: 238- 1 rep otm for 9m. Throughout the afternoon: Double Jerk: 2x24k- 1m @ 10rpm; 2x12- 1m @ 20rpm; 2x16k- 1m @ 20rpm.
March 20: deadlift- 238 lb. 1 rep on the minute for 7m. Played around with low rep snatches, clean and jerks, jerks.
March 19: Long cycle clean and jerk- 2x24k: 5m @ 4 rpm. This is a time and rep PR at this weight. 2x24k: 4m @ 4rpm. A few reps with 2x20k and 2x16k to loosen up. Then 2.5 sets of 1m @ 4 rpm, 1m rest with 2x32k. Deadlift: 238: 1 rep on the minute for 5m.
March 18- Deadlift: 238: 1 rep on the minute for 3m.
March 17- Deadlift, 227.5: 1 rep on the minute for 15 minutes. Long cycle clean and jerk- 2x24: 9 reps; 2x20k: 29 reps; Single clean and jerk, 32k: 6m @ 6rpm, hand switch on the minute. Double clean and jerk again- 2x20k: 1 set of 10 in 1 min.; 7 sets of 1m @ 8rpm/1m rest. Planned to do 10, but had to stop and chase the dog. 30 minutes of heavyhands walking with 8 pound weights, various arm movements. Took heart rate several times, and averaged 140-150 bpm for 30 minutes, so burned from 410 to 460 calories. About 14.5 calories a minute.
March 16- Deadlift, 227.5: 1 rep on the minute for 13 minutes. Kettlebell press, 20k: 25 reps per arm. Snatch, 20k: 25 reps per arm.
March 15- Long cycle clean and jerk- 2x24k: 13 reps; 2x20k: 43 reps. Deadlift, 227.5: 1 rep on the minute for 11 minutes.
March 14- Deadlift, 227.5: 1 rep on the minute for 9 minutes.
March 13- Long cycle clean and jerk- 2x24k: 12 reps; 2x20k: 39 reps; 2x16k: 32 reps, all @ 8 rpm. Jerk, 2x16k- 3m @ 12rpm; Clean, 2x16k- 3m @ 12rpm. Deadlift: 1 rep on the minute for 7 minutes: 227.5. Came back in the evening for a 20 minute session of longstrength and heavy hands. I did 10 minutes of alternating 1 minute of squat pulls and 1 minute of sissy dips, then did 4 minutes of stationary heavyhands moves with a 5 pound plate in each hand. Did ski poling, alternate pressing, chest flies, etc., then 6 more minutes of alternating squat pulls and sissy dips as before. Took heart rate three times, and averaged to the low 150's for 20 minutes. According to an online calculator for my age and weight, I burned between 311 and 325 calories in 20 minutes, or about 15.5 calories a minute. Felt great!
March 12- Deadlift: 1 rep on the minute for 5 minutes: 227.5.
March 11- Deadlift: 7 singles @ 288. Single kettlebell press, sport style- 24k: 15 reps per arm. 20k: 20, 15, 10, 5 per arm. 32k: 3 per arm.
March 10- Long cycle clean and jerk- 24k: 11 reps; 2x20k: 35 reps; 2x16k: 29, 32 reps, all at 8rpm. Double Jerk: 20k: 26 reps. Squat 135: 2x10; 225: 1x5. Deadlift 288: 5 singles, double overhand grip.
March 9- no serious training. Played around with presses: 28k- 15 right, 12,3 left.
March 8- Long cycle clean and jerk- 2x24k: 9 reps; 2x20k: 32 reps; 2x16k: 26 reps, 28 reps, all at 8 rpm. 2x12k: 13m @ 8rpm = 104 reps.
March 7- no serious training. Worked outside for about six hours, hauling, chopping, shoveling, etc. Hard physical work.
March 6- Long cycle clean and jerk- 2x24k: 8 reps; 2x20k: 28 reps; 2x16k: 22, 24 reps, all at 8rpm. 17 minutes heavyhands walking with 2.5 pound plates, alternating between levels 1, 2, and 3. Finished with longstrength: 50,40,30,20,10 reps of squat pulls and good morning dips, supersetted.
March 5- day off from training.
March 4- Long cycle clean and jerk- 2x24k: 7 reps; 2x20k: 24 reps; 2x16k: 20, 22 reps, all at 8rpm. Cardio: 30 minutes of Heavyhands and longstrength exercises, using an 8 inch step and 2.5 and 5 pound weights. Various moves- just kept stepping, swinging, and moving. Did not measure heart rate. Worked up a good sweat.
March 3- 30 minutes of heavyhands training. Used two cinderblocks to make an 8 inch step, and used a 2.5 pound plate in each hand. Did curl and press, ski poling, swinging to various heights, punching, etc. Good light cardio.
March 2- tried Heavyhands for a couple of rounds. Might be a good alternative for steady state cardio. Also did two 2 minute and one 3 minute session of barbell high pulls @ 20rpm.
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