September 30- Long cycle clean and jerk, 2x12k. Warm up: 1m @ 12rpm. Work set: 10m @ 10 rpm = 100 reps. Curls, presses with 12k bells: 10 each. Curl and press with 20 lb. dumbbells: 10 reps. I'm planning to incorporate short sets with 2x24k, and focus on getting to triple digits with 2x16k.
September 29- Long cycle clean and jerk. Warm up: 1m @ 10 rpm, 2x12k; 1m @ 10 rpm, 2x16k. Work set: 2x20k: 6:20 @ 6rpm = 38 reps. Was trying for 60 reps in 10m, but left knee started hurting about 6m in. Hurt the rest of the day. Every time I get any real volume with heavier weights, some weak link starts hurting. I'm going to back off to 12k and 16k bells.
September 18- GPP training- 38 minutes splitting and stacking firewood.
September 17- Long cycle clean and jerk training. Warm up: 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 2m @ 4 rpm = 8; 2x24k: rest 2m; 4:30 @ 6rpm = 27; rest 4:30 2x20k: 6:25 @ 7rpm = 45. Rest :30, then air squats: 10m @ 10rpm = 100 easy reps. This was the first mini-peak in my current cycle, and so far, I've made all sets as written.
September 16- pushups: 9, 20, 13, 14.
September 15- Several hours of yard work and hauling stuff, then some bodyweight training. Air squats: 10m @ 10rpm - 100 reps. Nice and slow, working the ROM of my stiff knee. Pulse 126 at the end, so some nice easy cardio. Later, pushups: 8, 18, 12, 13.
September 14- Long Cycle Clean and jerk training in the evening after about four hours of loading and building a deck. Tired, but pushed through. Warmed up with 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 1:45 @ 4rpm = 7 reps; 2x24k: 4m @ 6rpm = 24 reps; 2x20k: 5:40 @ 7rpm = 40 reps. Knee feels much better.
September 13- a little Kettlebell "jogging" with a cast iron 16k at the RV. 20m of nonstop lifts, including clean and presses, snatches, swings, and round the body passes. Just moving for time. Pushups: 6, 14, 9, 10.
September 12- left knee and lower back very stiff. Brisk 30 minute walk for easy recovery. Kettlebell training: hammer curl with a 16k Kettlebell: 20 reps. Press, 16k: 20 reps per arm. Sport style swing, h2h, 16k: 3m @ +- 33 rpm = +- 100 reps. Pushups: 5, 12, 8, 9.
September 10- Warm up: long cycle with 2x12k, 2x16k: 1m @ 8rpm. Work sets: 2x28k: 1:30 @ 4rpm = 6; 2x24k: 3:30 @ 6rpm = 21; 2x20k: 5:25 @ 7rpm = 38.
September 7- Early morning basic dumbbell training. 20 reps each of curl, french press, lateral raise, flys, reverse flies with a pair of 12lb. dumbbells. Long cycle training. Warm up: 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 1:30 @ 4rpm = 6; 2x24k: 3:10 @ 6rpm = 19; 2x20k: 5:50 @ 6rpm = 33. Curls, 20 lb dumbbells: 15. See-saw press, 2x16k: 15/arm. Several hours of heavy work, hauling lumber.
September 5- Long cycle training. Warm up: 1m each @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 1:15 @ 4rpm = 5; 2x24k: 2:40 @ 6rpm = 16; 2x20k: 4:15 @ 7 rpm = 30. < 2m rest between all sets. 10 easy curl and presses per arm with a 12k kettlebell. Drove out to land and split firewood for 30m nonstop, stacked it for 4m. Rested a while, then mowed with the scythe for about 15m.
September 3- Started today training with a template from the Kettlebell Sport Training Program Generator. Warm up: long cycle, 1m @ 8rpm with 12k, then 16k. Work sets: 2x28k: 1m @ 4 rpm; 2x24k: 2:20 @ 6rpm =14 reps; 2x20k: 3:30 @ 7 rpm =25 reps. Rested a few minutes, then squats with a 95- lb. barbell: 5m @ 6rpm = 30.
September 2- early morning cardio: 30m of heavyhands walking. Started with 2m with the 12 lb. dumbbells, doing curls and presses while walking briskly. Switched to 3 lb. dumbbells and did basic heavyhands moves, punching, etc. Stopped twice to do 50 jumping jacks. Easy cardio, heart rate in the 130's-140's. Later came out and did some manual labor at the farm. Spent about 20 minutes working with a scythe I bought, cutting weeds and grass for the goats.
September 1- bought a pair of competition 28k kettlebells today, and sold my cast iron 28k's. Got a good deal on each. Now I have a full set of pairs of comp bells from 12k to 32k in 4k increments. Training: Long cycle clean and jerk. Warm up: 10 reps with 2x12k and 2x16, untimed. Work sets 2x28k: 1m @ 4rpm, just to acclimatize to the new bells. 2x20k: 5m @ 6rpm = 30 reps. Then played around with jerks: 2m @ 10rpm = 20 reps with 2x12k. Easy session today.
September 29- Long cycle clean and jerk. Warm up: 1m @ 10 rpm, 2x12k; 1m @ 10 rpm, 2x16k. Work set: 2x20k: 6:20 @ 6rpm = 38 reps. Was trying for 60 reps in 10m, but left knee started hurting about 6m in. Hurt the rest of the day. Every time I get any real volume with heavier weights, some weak link starts hurting. I'm going to back off to 12k and 16k bells.
September 24-
Decided to train a little after five day layoff with an upper respiratory
infection. I’m still not back to 100%,
but improving. Long cycle clean and
jerk, 2x16k. Did a 10m set without any particular pace, just a test. Got 87 reps.
My best ever is 90, so this is 97% of my best. I could have done more, but held back early
in the set to conserve energy. Not a true max, but close. Grip and
legs felt fine, conditioning held up well.
During my time off from training I have worked on stretching and
resting.
September 22-
Worked in some easy 16k swings. 20m of 10 swings on the :00 and :30. 200 easy
swings.
September 19- Long cycle training. Starting back with a deload after the mini-peak in my cycle. Warm up as usual with 1m @ 8rpm each with 2x12k, 2x16k. Work sets: 2x28k: 1:15 @ 4rpm = 5; 2x24k: 3m @ 6rpm = 18; 2x20k: 4:25 @ 7rpm = 31. Stretching. September 18- GPP training- 38 minutes splitting and stacking firewood.
September 17- Long cycle clean and jerk training. Warm up: 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 2m @ 4 rpm = 8; 2x24k: rest 2m; 4:30 @ 6rpm = 27; rest 4:30 2x20k: 6:25 @ 7rpm = 45. Rest :30, then air squats: 10m @ 10rpm = 100 easy reps. This was the first mini-peak in my current cycle, and so far, I've made all sets as written.
September 16- pushups: 9, 20, 13, 14.
September 15- Several hours of yard work and hauling stuff, then some bodyweight training. Air squats: 10m @ 10rpm - 100 reps. Nice and slow, working the ROM of my stiff knee. Pulse 126 at the end, so some nice easy cardio. Later, pushups: 8, 18, 12, 13.
September 14- Long Cycle Clean and jerk training in the evening after about four hours of loading and building a deck. Tired, but pushed through. Warmed up with 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 1:45 @ 4rpm = 7 reps; 2x24k: 4m @ 6rpm = 24 reps; 2x20k: 5:40 @ 7rpm = 40 reps. Knee feels much better.
September 13- a little Kettlebell "jogging" with a cast iron 16k at the RV. 20m of nonstop lifts, including clean and presses, snatches, swings, and round the body passes. Just moving for time. Pushups: 6, 14, 9, 10.
September 12- left knee and lower back very stiff. Brisk 30 minute walk for easy recovery. Kettlebell training: hammer curl with a 16k Kettlebell: 20 reps. Press, 16k: 20 reps per arm. Sport style swing, h2h, 16k: 3m @ +- 33 rpm = +- 100 reps. Pushups: 5, 12, 8, 9.
September 10- Warm up: long cycle with 2x12k, 2x16k: 1m @ 8rpm. Work sets: 2x28k: 1:30 @ 4rpm = 6; 2x24k: 3:30 @ 6rpm = 21; 2x20k: 5:25 @ 7rpm = 38.
September 7- Early morning basic dumbbell training. 20 reps each of curl, french press, lateral raise, flys, reverse flies with a pair of 12lb. dumbbells. Long cycle training. Warm up: 1m @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 1:30 @ 4rpm = 6; 2x24k: 3:10 @ 6rpm = 19; 2x20k: 5:50 @ 6rpm = 33. Curls, 20 lb dumbbells: 15. See-saw press, 2x16k: 15/arm. Several hours of heavy work, hauling lumber.
September 5- Long cycle training. Warm up: 1m each @ 8rpm with 2x12k, 2x16k. Work sets: 2x28k: 1:15 @ 4rpm = 5; 2x24k: 2:40 @ 6rpm = 16; 2x20k: 4:15 @ 7 rpm = 30. < 2m rest between all sets. 10 easy curl and presses per arm with a 12k kettlebell. Drove out to land and split firewood for 30m nonstop, stacked it for 4m. Rested a while, then mowed with the scythe for about 15m.
September 3- Started today training with a template from the Kettlebell Sport Training Program Generator. Warm up: long cycle, 1m @ 8rpm with 12k, then 16k. Work sets: 2x28k: 1m @ 4 rpm; 2x24k: 2:20 @ 6rpm =14 reps; 2x20k: 3:30 @ 7 rpm =25 reps. Rested a few minutes, then squats with a 95- lb. barbell: 5m @ 6rpm = 30.
September 2- early morning cardio: 30m of heavyhands walking. Started with 2m with the 12 lb. dumbbells, doing curls and presses while walking briskly. Switched to 3 lb. dumbbells and did basic heavyhands moves, punching, etc. Stopped twice to do 50 jumping jacks. Easy cardio, heart rate in the 130's-140's. Later came out and did some manual labor at the farm. Spent about 20 minutes working with a scythe I bought, cutting weeds and grass for the goats.
September 1- bought a pair of competition 28k kettlebells today, and sold my cast iron 28k's. Got a good deal on each. Now I have a full set of pairs of comp bells from 12k to 32k in 4k increments. Training: Long cycle clean and jerk. Warm up: 10 reps with 2x12k and 2x16, untimed. Work sets 2x28k: 1m @ 4rpm, just to acclimatize to the new bells. 2x20k: 5m @ 6rpm = 30 reps. Then played around with jerks: 2m @ 10rpm = 20 reps with 2x12k. Easy session today.
