August 30- Warm up with long cycle, 2x12k and 2x16k: 1m each @ 8rpm. Work sets: long cycle clean and jerk, 2x24k: 5m @ 5rpm = 25 reps. Rest 3m, then 2x16k: 10m @ 8rpm = 80 reps. A good session today!
August 28- Warm up with lccj, 2x12k and 2x16k: 1m each @ 6rpm. Work set: long cycle clean and jerk, 2x21k: 8m @ 6 rpm = 48 reps. This was not a true max. I could have forced myself to 10m, but this was a good challenge, and 1m longer than two days ago with the same weight.
August 27- No weight training, but some manual labor, including splitting some firewood for about 15 minutes. Call it a recovery day.
August 26- no training in a few days due to busy schedule and sore knee. Lots of manual labor yesterday. Today, about an hour of easy work at the farm, then long cycle. Warmed up with 1m each of 2x12k, 2x16k, and 2x21k @ 6rpm. Work set: 2x21k: 7m @ 6rpm = 42 reps. Cardio was fine. Weak link was grip endurance. Rested a few minutes, then 1m of 2x16k jerks @ 8rpm.
August 22- Trained in the afternoon after being busy on my feet all day. Low energy. Warm up: single clean and jerk, 20k: 2m @ 8rpm, 1 hand switch. Work set: long cycle, 2x24k: 5m @ 4rpm. Conditioning was good, but bells felt heavy. I'll probably start working in some slow sets with the greens and keep doing most of my long sets with the purples. Rested a few minutes, then 2x20k: 1m @ 8rpm, then 2x16k: 1m @ 8rpm. Finished with a single clean and jerk, 2x24k, every 15 seconds for 3m. Put the bells down between reps. Not a great training day, but got some heavy work in.
August 20- A good session today. Warmed up with long cycle, 6rpm. 1 minute each of 2x12k, 2x16k, 2x20k, with 1m rest between. Work set: 2x20k, 10m @ 6rpm = 60 reps. Rested until fully recovered, then 6 count burpees: 10m @ 6rpm. Stretched, took a very hot bath, stretched some more. Back of left knee is stiff.
August 19- Warmed up to do long cycle with 2x20k, but didn't have a workout in me today. Did long cycle, 2x24k: 2m @ 6rpm. Jerk, 2x24k: 1m @ 6 rpm. One arm long cycle, 20k: 2m @ 8rpm, 1 hand switch. Gave it up- tired from yesterday, and lots on my mind.
August 18- 180 lb. Some easy dumbbell training with 12 lb. dumbbells, then about four hours building a fence on the property, then some mowing, About six hours of moderate manual labor today.
August 17- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm. Some easy manual labor later.
August 15- Afternoon training after working farmer's market all day. Headache. Wanted to do long cycle, 2x20k, 10m @ 6rpm. Warmed up with 2x24k: 1m @ 4rpm; 2x16k: 1m @ 10rpm; 2x20k: 2m @ 6rpm. Felt off my game, so dropped back to 2x16: 10m @ 6rpm = 60 reps. Just going through the motions, getting some reps in. Rested 2m to change shoes, then burpees, 10m @ 6rpm = 60. 60 reps long cycle and 60 burpees in 22 minutes. Later, press with 24k: 3 sets of 10 per arm.
August 12- Early morning dog walk, 10 minutes. Long cycle clean and jerk- Warm up: 2x24k: 1m @ 5rpm. 2x20k: 1m @ 6rpm. Work set: 2x20k: 10m @ 6 rpm = 60 reps. Rested until recovered, then burpees, 10m @ 6rpm = 60 reps. See-saw press, 2x16: 12 reps/arm.
August 11- day off from training. Walked the dog early for 25 minutes.
August 10- 181 lb. Early morning dog walk, 27 minutes. Long cycle clean and jerk, 2x20k: 2 sets of 1m @ 6rpm. Did not feel strong today, so switched to 1 arm long cycle with 20k: 20m @ 7rpm, 1 hand switch. 70 left, 70 right. It was good cardio and hit grip and shoulder endurance. Rested 7m, then 3m of burpees @ 8rpm = 24 reps.
August 9- Some work with an ax out on the property, opening the road to get a camper through, then burpees: 15m @ 6 rpm = 90 reps.
August 7- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6 rpm. Work set: 10m @ 6 rpm = 60 reps. Active recovery for 10m, then did a cardio circuit consisting of supersets of 32k swings and squat thrusts. Started with 15 of each and worked down to 1. 120 swings, 120 squat thrusts in 19m.
August 6- easy training day. Hindu pushups: 2x25. Chin ups: 1 strict rep every 30 seconds for 10m=20 reps. Air squats: 10m @ 8rpm = 80 reps.
August 5- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7:30 @ 6rpm = 47 reps. Did first 2m @ 7rpm, but felt too fast. Not a good lifting day- planned for 10+m, but quit before 8m. Rested a few minutes, then did jerks, 2x20k: 3m @ 8rpm. Ended with a 10m circuit: 1 chin up at :00, 1 dip at :15, and one clean with 2x32k at :30, then rest till the next minute. Several hotspots and callouses after lifting, so must have been gripping too tight.
August 4- 180 lb. Swings, 24k: 10 easy swings OTM for 20m = 200 swings. Chin ups: 1 set of 7. Jerk, 28k: 5/5; 32k: 5/5. Deadlift: 2 singles @ 255 lb., 1 single @ 300 lb., 1 single @ 205 lb.
August 3- 180 lb. Two and a half hours of light manual labor on the property. Came home and trained. Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work sets: 10m @ 6rpm. Rest 3m, then 2m @ 6rpm. 84 reps total. Rested 3m, then swings, 16k: 50/50. Rested 2m, then step ups on a 14 inch step: 200 consecutive reps right, 200 left in 23:30.
August 28- Warm up with lccj, 2x12k and 2x16k: 1m each @ 6rpm. Work set: long cycle clean and jerk, 2x21k: 8m @ 6 rpm = 48 reps. This was not a true max. I could have forced myself to 10m, but this was a good challenge, and 1m longer than two days ago with the same weight.
August 27- No weight training, but some manual labor, including splitting some firewood for about 15 minutes. Call it a recovery day.
August 26- no training in a few days due to busy schedule and sore knee. Lots of manual labor yesterday. Today, about an hour of easy work at the farm, then long cycle. Warmed up with 1m each of 2x12k, 2x16k, and 2x21k @ 6rpm. Work set: 2x21k: 7m @ 6rpm = 42 reps. Cardio was fine. Weak link was grip endurance. Rested a few minutes, then 1m of 2x16k jerks @ 8rpm.
August 22- Trained in the afternoon after being busy on my feet all day. Low energy. Warm up: single clean and jerk, 20k: 2m @ 8rpm, 1 hand switch. Work set: long cycle, 2x24k: 5m @ 4rpm. Conditioning was good, but bells felt heavy. I'll probably start working in some slow sets with the greens and keep doing most of my long sets with the purples. Rested a few minutes, then 2x20k: 1m @ 8rpm, then 2x16k: 1m @ 8rpm. Finished with a single clean and jerk, 2x24k, every 15 seconds for 3m. Put the bells down between reps. Not a great training day, but got some heavy work in.
August 20- A good session today. Warmed up with long cycle, 6rpm. 1 minute each of 2x12k, 2x16k, 2x20k, with 1m rest between. Work set: 2x20k, 10m @ 6rpm = 60 reps. Rested until fully recovered, then 6 count burpees: 10m @ 6rpm. Stretched, took a very hot bath, stretched some more. Back of left knee is stiff.
August 19- Warmed up to do long cycle with 2x20k, but didn't have a workout in me today. Did long cycle, 2x24k: 2m @ 6rpm. Jerk, 2x24k: 1m @ 6 rpm. One arm long cycle, 20k: 2m @ 8rpm, 1 hand switch. Gave it up- tired from yesterday, and lots on my mind.
August 18- 180 lb. Some easy dumbbell training with 12 lb. dumbbells, then about four hours building a fence on the property, then some mowing, About six hours of moderate manual labor today.
August 17- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm. Some easy manual labor later.
August 15- Afternoon training after working farmer's market all day. Headache. Wanted to do long cycle, 2x20k, 10m @ 6rpm. Warmed up with 2x24k: 1m @ 4rpm; 2x16k: 1m @ 10rpm; 2x20k: 2m @ 6rpm. Felt off my game, so dropped back to 2x16: 10m @ 6rpm = 60 reps. Just going through the motions, getting some reps in. Rested 2m to change shoes, then burpees, 10m @ 6rpm = 60. 60 reps long cycle and 60 burpees in 22 minutes. Later, press with 24k: 3 sets of 10 per arm.
August 12- Early morning dog walk, 10 minutes. Long cycle clean and jerk- Warm up: 2x24k: 1m @ 5rpm. 2x20k: 1m @ 6rpm. Work set: 2x20k: 10m @ 6 rpm = 60 reps. Rested until recovered, then burpees, 10m @ 6rpm = 60 reps. See-saw press, 2x16: 12 reps/arm.
August 11- day off from training. Walked the dog early for 25 minutes.
August 10- 181 lb. Early morning dog walk, 27 minutes. Long cycle clean and jerk, 2x20k: 2 sets of 1m @ 6rpm. Did not feel strong today, so switched to 1 arm long cycle with 20k: 20m @ 7rpm, 1 hand switch. 70 left, 70 right. It was good cardio and hit grip and shoulder endurance. Rested 7m, then 3m of burpees @ 8rpm = 24 reps.
August 9- Some work with an ax out on the property, opening the road to get a camper through, then burpees: 15m @ 6 rpm = 90 reps.
August 7- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6 rpm. Work set: 10m @ 6 rpm = 60 reps. Active recovery for 10m, then did a cardio circuit consisting of supersets of 32k swings and squat thrusts. Started with 15 of each and worked down to 1. 120 swings, 120 squat thrusts in 19m.
August 6- easy training day. Hindu pushups: 2x25. Chin ups: 1 strict rep every 30 seconds for 10m=20 reps. Air squats: 10m @ 8rpm = 80 reps.
August 5- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7:30 @ 6rpm = 47 reps. Did first 2m @ 7rpm, but felt too fast. Not a good lifting day- planned for 10+m, but quit before 8m. Rested a few minutes, then did jerks, 2x20k: 3m @ 8rpm. Ended with a 10m circuit: 1 chin up at :00, 1 dip at :15, and one clean with 2x32k at :30, then rest till the next minute. Several hotspots and callouses after lifting, so must have been gripping too tight.
August 4- 180 lb. Swings, 24k: 10 easy swings OTM for 20m = 200 swings. Chin ups: 1 set of 7. Jerk, 28k: 5/5; 32k: 5/5. Deadlift: 2 singles @ 255 lb., 1 single @ 300 lb., 1 single @ 205 lb.
August 3- 180 lb. Two and a half hours of light manual labor on the property. Came home and trained. Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work sets: 10m @ 6rpm. Rest 3m, then 2m @ 6rpm. 84 reps total. Rested 3m, then swings, 16k: 50/50. Rested 2m, then step ups on a 14 inch step: 200 consecutive reps right, 200 left in 23:30.
