May 31- did not weigh. Long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps.
May 29- did not weigh. Deadlift, 100 pounds- 2 sets of 20 reps. Goblet squat, 24k: 20 reps. Cardio: 15 minutes on the Nordic Track, 11minutes on the stationary bike, 2 minutes on the Nordic Track = 28 minutes. Average heart rate 122 = 306 calories.
May 28- 184 lb. Long cycle clean and jerk- 2x19k: 7m @ 6rpm = 42 reps. Jerk, 2x20k: 2m @ 6rpm = 12 reps. Hot in the garage today! Probably some cardio later.
May 27- did not weigh. Cleaned gym, practiced a few poomse. Simple and Sinister swings and getups with 28k. 100 1-arm swings in 4:45, 10 get ups in 8:30. Deadlift: 100 pounds- 2 sets of 20 reps.
May 26- 183.5 lb. Long cycle clean and jerk- 2x19k: 1m @ 6 rpm warm up. 6m @ 6rpm, then stopped for an interruption. 4m @ 6 rpm. 66 reps total. Dips: 15, 10 reps. 3.5 hours digging, building, and mixing and pouring concrete by hand. 500 pounds of concrete mixed. Going to bed really tired and sore.
May 25- 185. Jerk- 2x20k: 25 reps at a slow pace with deep nasal breathing. 2x18k: 25 reps. 2x19k: 10 reps. Did not time these sets. Simple and Sinister with 24k bell: 100 1-arm swings in 5m, 1m rest, then 10 get ups in 10m. Later two sets of 20-rep deadlifts. First set, 49k kettlebell. Second set, 100 pound barbell.
May 24- did not weigh. Long cycle clean and jerk- 2x18k: 10m @ 6rpm. Rested a few minutes, then barbell back squat: 15 reps with 100 pounds. Just trying out the movement.
May 23- 184.5 lb. 15m of the following: 1 goblet squat at the top of the minute, 10 swings at the bottom of the minute, 24k. 15 goblet squats, 150 swings. Later, mowed the yard for 30 minutes. Dips: 3 sets of 10.
May 22- 184.5 lb. Long cycle clean and jerk- 2x18k: 10m @ 6rpm= 60 reps. Felt it in calves and grip, but conditioning held out fine. A few hours later, 12 minutes of TGU's with 24k. 1 on the minute. 6 left and right.
May 20- 184 lb. A few getups per arm with 28k, along with a couple of presses and windmills. Walked .8 mile in 16 minutes with a 50 pound pack. Wrong boots, wrong socks, wrong pack. I can see how rucking is very effective for work capacity. Need some improvements to my gear, though.
May 19- 186 lb. after eating too much all weekend. Long cycle clean and jerk- 2x18k: 10m @ 6rpm = 60 reps. A little yard work, then 10m on an exercise bike I recently acquired. Stretching with the sun salute. Later, 10 minutes of 24k getups: 1 on the minute, alternating hands. Overall, an easy, low-impact day.
May 17- 184 lb. Ran the Warrior Dash- 3 mile with about 15 obstacles. Not sure of my time, but felt pretty good throughout. A little yard work afterwards.
May 16- 184 lb. Long cycle clean and jerk- 2x20k: 1m @ 6rpm to warm up, then a 10 minute set with 2x16k. Pace: 8,8,8,8,8,6,8,6,6,8 = 74 reps. Then some yard work.
May 15- 182.5 lb. No training- pretty drained from the last few days of training and building.
May 14- 182.25 lb. Long cycle clean and jerk, 2x24k: 6 sets of 10 @ 6rpm. 1:20 to 2:20 rest between sets. Last set was tough. Worked on the back deck roof for about five hours.
May 13- 183 lb. Dips and chins: 5,3,2 = 10 at the top of every hour from 12pm through 5 pm. 60 dips, 60 chins, grease the groove style. A couple hours of building on the back deck roof.
May 12- 182.5 lb. Long cycle clean and jerk- 2x24k: 6m @ 4rpm = 24 reps. 2x16k: 10m @ 6rpm = 60. Practiced the nasal breathing pattern I've worked out for 6rpm. Weak point in both sets was hand endurance. Later, walked fast for 30 minutes. Pace was 12 steps per breathing cycle, all nasal breathing. Heart rate 130. About 360 calories.
May 8- 183.5 lb. Early morning steady-state cardio: 30 minutes on the Nordic Track, nasal breathing. average heart rate about 140. About 400 calories.
May 7- did not weigh. Jerk- 2x28k: 6 reps @ 8rpm pace. 2x24k: 19 reps @ 8rpm pace. 2x20k: 16, 17 reps @ 8rpm pace. This pace works really well for breathing, but may be a little fast for shoulders. They'll have to catch up. Snatch: 28k: 6/6. 24k: 19/19. 20k: 33/33. No particular pace- still working on breathing. The last set was hard on grip and shoulders after jerks. Cardio held out fine throughout all sets- plenty of wind. Finished with a 1 mile run with nasal breathing. Walked about 3 minutes before and after run, ran the mile in just under10 minutes.
May 6- 183 lb. Steady-state cardio with nasal breathing- 30 minutes on Nordic Track. Average heart rate about 140. About 400 calories burned. Some easy Roman Chair work. Did a few sets of 5 chin ups, 5 swings with 40k, and 5 goblet squats with 40k throughout the day.
May 5- 182.5 lb. Jerk- 2x28k: 5 reps @ 8rpm. 2x24k: 2m @ 8rpm = 16 reps. 20k: 14, 15 reps @ 8rpm. Got the nasal breathing figured out on the jerks for 8rpm, and these sets were really easy- I did not want to put the bells down! My pulse tops 180 doing long cycle with 2x24k @ 6rpm, but after 2 minutes of 8rpm jerks, it was not quite 140. Snatch- 28k: 5/5. 24k: 17/17. 20k: 29/29. Still working on the breathing for snatches, and have not snatched in a long time. Finished with a set of 20 Hindu pushups.
May 4- 183 lb. Trained the biathlon lifts today. Double jerk- 2x32k: 4 reps. 2x24k: 14 reps. 2x20k: 12, 13 reps. Snatch: 28k: 4/4. 24k: 14/14. 20k: 24/24. Tried to time lifts to nasal breathing, so no specific pace. Ran/walked .8 mile in 11:42 with only nasal breathing.
May 3- did not weigh, no training.
May 2- 182.5 lb. Practiced lifting with nasal breathing (nasal inhale, oral exhale). Did 5 1m sets of long cycle @ 6-8 rpm, 2x24k. Breathing is awkward like this with long cycle. Did 1m of 2x24k jerks, one jerk per breath. 16 jerks, which was really not that hard. Tried snatches. Have not snatched in a very long time, so technique was rusty, but did one snatch per breath, and did 18 in a minute without significant strain. Nasal breathing seems to lend itself much better to the biathlon lifts than to the long cycle. Mowed the yard for about 30m, using nasal breathing. Pulse about 120 bpm every time I checked it.
May 1- did not weigh. No serious training due to sickness. Did play around with a few 1 minute long cycle sets, practicing nasal breathing. Used 24k and 16k bells, at 4 and 6 rpm.
May 29- did not weigh. Deadlift, 100 pounds- 2 sets of 20 reps. Goblet squat, 24k: 20 reps. Cardio: 15 minutes on the Nordic Track, 11minutes on the stationary bike, 2 minutes on the Nordic Track = 28 minutes. Average heart rate 122 = 306 calories.
May 28- 184 lb. Long cycle clean and jerk- 2x19k: 7m @ 6rpm = 42 reps. Jerk, 2x20k: 2m @ 6rpm = 12 reps. Hot in the garage today! Probably some cardio later.
May 27- did not weigh. Cleaned gym, practiced a few poomse. Simple and Sinister swings and getups with 28k. 100 1-arm swings in 4:45, 10 get ups in 8:30. Deadlift: 100 pounds- 2 sets of 20 reps.
May 26- 183.5 lb. Long cycle clean and jerk- 2x19k: 1m @ 6 rpm warm up. 6m @ 6rpm, then stopped for an interruption. 4m @ 6 rpm. 66 reps total. Dips: 15, 10 reps. 3.5 hours digging, building, and mixing and pouring concrete by hand. 500 pounds of concrete mixed. Going to bed really tired and sore.
May 25- 185. Jerk- 2x20k: 25 reps at a slow pace with deep nasal breathing. 2x18k: 25 reps. 2x19k: 10 reps. Did not time these sets. Simple and Sinister with 24k bell: 100 1-arm swings in 5m, 1m rest, then 10 get ups in 10m. Later two sets of 20-rep deadlifts. First set, 49k kettlebell. Second set, 100 pound barbell.
May 24- did not weigh. Long cycle clean and jerk- 2x18k: 10m @ 6rpm. Rested a few minutes, then barbell back squat: 15 reps with 100 pounds. Just trying out the movement.
May 23- 184.5 lb. 15m of the following: 1 goblet squat at the top of the minute, 10 swings at the bottom of the minute, 24k. 15 goblet squats, 150 swings. Later, mowed the yard for 30 minutes. Dips: 3 sets of 10.
May 22- 184.5 lb. Long cycle clean and jerk- 2x18k: 10m @ 6rpm= 60 reps. Felt it in calves and grip, but conditioning held out fine. A few hours later, 12 minutes of TGU's with 24k. 1 on the minute. 6 left and right.
May 20- 184 lb. A few getups per arm with 28k, along with a couple of presses and windmills. Walked .8 mile in 16 minutes with a 50 pound pack. Wrong boots, wrong socks, wrong pack. I can see how rucking is very effective for work capacity. Need some improvements to my gear, though.
May 19- 186 lb. after eating too much all weekend. Long cycle clean and jerk- 2x18k: 10m @ 6rpm = 60 reps. A little yard work, then 10m on an exercise bike I recently acquired. Stretching with the sun salute. Later, 10 minutes of 24k getups: 1 on the minute, alternating hands. Overall, an easy, low-impact day.
May 17- 184 lb. Ran the Warrior Dash- 3 mile with about 15 obstacles. Not sure of my time, but felt pretty good throughout. A little yard work afterwards.
May 16- 184 lb. Long cycle clean and jerk- 2x20k: 1m @ 6rpm to warm up, then a 10 minute set with 2x16k. Pace: 8,8,8,8,8,6,8,6,6,8 = 74 reps. Then some yard work.
May 15- 182.5 lb. No training- pretty drained from the last few days of training and building.
May 14- 182.25 lb. Long cycle clean and jerk, 2x24k: 6 sets of 10 @ 6rpm. 1:20 to 2:20 rest between sets. Last set was tough. Worked on the back deck roof for about five hours.
May 13- 183 lb. Dips and chins: 5,3,2 = 10 at the top of every hour from 12pm through 5 pm. 60 dips, 60 chins, grease the groove style. A couple hours of building on the back deck roof.
May 12- 182.5 lb. Long cycle clean and jerk- 2x24k: 6m @ 4rpm = 24 reps. 2x16k: 10m @ 6rpm = 60. Practiced the nasal breathing pattern I've worked out for 6rpm. Weak point in both sets was hand endurance. Later, walked fast for 30 minutes. Pace was 12 steps per breathing cycle, all nasal breathing. Heart rate 130. About 360 calories.
May 8- 183.5 lb. Early morning steady-state cardio: 30 minutes on the Nordic Track, nasal breathing. average heart rate about 140. About 400 calories.
May 7- did not weigh. Jerk- 2x28k: 6 reps @ 8rpm pace. 2x24k: 19 reps @ 8rpm pace. 2x20k: 16, 17 reps @ 8rpm pace. This pace works really well for breathing, but may be a little fast for shoulders. They'll have to catch up. Snatch: 28k: 6/6. 24k: 19/19. 20k: 33/33. No particular pace- still working on breathing. The last set was hard on grip and shoulders after jerks. Cardio held out fine throughout all sets- plenty of wind. Finished with a 1 mile run with nasal breathing. Walked about 3 minutes before and after run, ran the mile in just under10 minutes.
May 6- 183 lb. Steady-state cardio with nasal breathing- 30 minutes on Nordic Track. Average heart rate about 140. About 400 calories burned. Some easy Roman Chair work. Did a few sets of 5 chin ups, 5 swings with 40k, and 5 goblet squats with 40k throughout the day.
May 5- 182.5 lb. Jerk- 2x28k: 5 reps @ 8rpm. 2x24k: 2m @ 8rpm = 16 reps. 20k: 14, 15 reps @ 8rpm. Got the nasal breathing figured out on the jerks for 8rpm, and these sets were really easy- I did not want to put the bells down! My pulse tops 180 doing long cycle with 2x24k @ 6rpm, but after 2 minutes of 8rpm jerks, it was not quite 140. Snatch- 28k: 5/5. 24k: 17/17. 20k: 29/29. Still working on the breathing for snatches, and have not snatched in a long time. Finished with a set of 20 Hindu pushups.
May 4- 183 lb. Trained the biathlon lifts today. Double jerk- 2x32k: 4 reps. 2x24k: 14 reps. 2x20k: 12, 13 reps. Snatch: 28k: 4/4. 24k: 14/14. 20k: 24/24. Tried to time lifts to nasal breathing, so no specific pace. Ran/walked .8 mile in 11:42 with only nasal breathing.
May 3- did not weigh, no training.
May 2- 182.5 lb. Practiced lifting with nasal breathing (nasal inhale, oral exhale). Did 5 1m sets of long cycle @ 6-8 rpm, 2x24k. Breathing is awkward like this with long cycle. Did 1m of 2x24k jerks, one jerk per breath. 16 jerks, which was really not that hard. Tried snatches. Have not snatched in a very long time, so technique was rusty, but did one snatch per breath, and did 18 in a minute without significant strain. Nasal breathing seems to lend itself much better to the biathlon lifts than to the long cycle. Mowed the yard for about 30m, using nasal breathing. Pulse about 120 bpm every time I checked it.
May 1- did not weigh. No serious training due to sickness. Did play around with a few 1 minute long cycle sets, practicing nasal breathing. Used 24k and 16k bells, at 4 and 6 rpm.
