May 30- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6rpm = 48 reps. Rested a little, then 12 clean, squat, and press in 10m, 2x22k. 10 curls with 22k. Then worked with a chain saw for several hours.
May28- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Curls with 20 lb. dumbbells: 12, 10, 8. French press with 16k Kettlebell: 12, 10, 8. Flyes with 20 lb. dumbbells: 12, 10, 8. Dips: 10. Squat pulls with rings: 50 reps. About 6 hours of manual labor on the farm.
May 26 Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Some dumbbell work with 20 lb. dumbbells: 2x12 curls, French presses.
May 23- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Rested 5m, then swings, 40k: 10 reps otm for 10m = 100 swings. Some easy dumbbell work for elbow rehab.
May 20- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Some farm work and breakfast, then went to the gym. Ran 1.5 miles in 15:25, then 10 pushups otm for 10m = 100 pushups.
May 17- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 8m @ 7rpm = 56 reps. Rested until full recovery (10+ m) then swings, 40k: 10 reps otm for 10m, then pushups, 10 reps otm for 10m. 100 swings and 100 pushups in 20m. A few hours later, went to the gym and ran 1.5 miles in 15m, then sauna for 10m.
May 15- 1 set of 65 pushups before shower. Did 40 at once, then rested in high position for a few breaths between sets of 5.
May 14- Long day- up at 3:45 to drive to South Carolina and back, then moved several loads from my house to storage. Training: long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps. Rested a few minutes, then 6 minutes of snatch, press, clean, jerk combo with 16k. Did 4 cycles a minute, switched hands on the minute. Later, did some heavy one-arm swings: 5 reps otm with a 40k for 20m, then with a 49k for 2m. 22 minutes of cardio, 110 swings.
May 12- Probably weighed 178-179 in the morning- weighed 181 after lunch. In the morning, did a quick session. Swings, 32k: 100 in 5m, then pushups, 10 otm for 10m = 100. In the afternoon, long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps.
May 10- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 3m, then swings with 32k: 100 in 5m. Rested 1m, then getups with 32k: 10 in 10m.
May 9- Worked on moving. In the morning, swings with a 32k: 100 in 5m. In the evening, 10 pushups on the minute for 10 minutes.
May 7- Busy day, but took time out to do some swings. 50 swings in 5m with 40k.
May 4- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 4m, then swings: 100 in 5m. Did 10 swings at every :00 and :30. Second set was done with 40k, all others with 32k. Rested 1m, then 10 getups in 10m with 32k. Some stretching. Could have done more reps in long cycle, probably 10m at this pace, but left energy for swings and getups. All done before 8 am. I'm having trouble adjusting to early training, and am very tired and busy lately. However, I'm pleased with this workload, given my schedule. 3696 lb. of clean and jerks, 6480 lb. of swings, and 700 lb. of getups. 100 pushups throughout the day.
May 2- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 4rpm. Work set: 5:30 @ 4rpm = 22 reps. Rested 4:30, then 100 swings in 5m with 32k. Rested 1m, then 10 getups in 10m with 32k. Will probably return to 20k long cycle soon, just needed a week or two with heavier weights. I might look into two-week blocks, alternating faster, longer sets with lighter weights and shorter, slower sets with heavier weights. Throughout the day, 60 pushups.
May28- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Curls with 20 lb. dumbbells: 12, 10, 8. French press with 16k Kettlebell: 12, 10, 8. Flyes with 20 lb. dumbbells: 12, 10, 8. Dips: 10. Squat pulls with rings: 50 reps. About 6 hours of manual labor on the farm.
May 26 Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Some dumbbell work with 20 lb. dumbbells: 2x12 curls, French presses.
May 23- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Rested 5m, then swings, 40k: 10 reps otm for 10m = 100 swings. Some easy dumbbell work for elbow rehab.
May 20- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Some farm work and breakfast, then went to the gym. Ran 1.5 miles in 15:25, then 10 pushups otm for 10m = 100 pushups.
May 19- Long
cycle clean and jerk. Warm up: 1m @ 8rpm with 2x20k. Work sets: 5m @ 6rpm, 2m @
6rpm with 2x22k = 42 reps. 1m @ 6rpm
with 2x28k. Rested until recovered then
“full cycle” (snatch, press, clean, jerk, swing) with a 16k kettlebell for
15m. 4 cycles per minute, changed hands
every time. 60 each snatches, presses, cleans, jerks, swings. HR at end: 168
bpm.
May 18- Feel good after yesterday's hard training. Practiced some kata: Taegeuk 1-6.May 17- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 8m @ 7rpm = 56 reps. Rested until full recovery (10+ m) then swings, 40k: 10 reps otm for 10m, then pushups, 10 reps otm for 10m. 100 swings and 100 pushups in 20m. A few hours later, went to the gym and ran 1.5 miles in 15m, then sauna for 10m.
May 15- 1 set of 65 pushups before shower. Did 40 at once, then rested in high position for a few breaths between sets of 5.
May 14- Long day- up at 3:45 to drive to South Carolina and back, then moved several loads from my house to storage. Training: long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps. Rested a few minutes, then 6 minutes of snatch, press, clean, jerk combo with 16k. Did 4 cycles a minute, switched hands on the minute. Later, did some heavy one-arm swings: 5 reps otm with a 40k for 20m, then with a 49k for 2m. 22 minutes of cardio, 110 swings.
May 12- Probably weighed 178-179 in the morning- weighed 181 after lunch. In the morning, did a quick session. Swings, 32k: 100 in 5m, then pushups, 10 otm for 10m = 100. In the afternoon, long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps.
May 10- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 3m, then swings with 32k: 100 in 5m. Rested 1m, then getups with 32k: 10 in 10m.
May 9- Worked on moving. In the morning, swings with a 32k: 100 in 5m. In the evening, 10 pushups on the minute for 10 minutes.
May 7- Busy day, but took time out to do some swings. 50 swings in 5m with 40k.
May 4- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 4m, then swings: 100 in 5m. Did 10 swings at every :00 and :30. Second set was done with 40k, all others with 32k. Rested 1m, then 10 getups in 10m with 32k. Some stretching. Could have done more reps in long cycle, probably 10m at this pace, but left energy for swings and getups. All done before 8 am. I'm having trouble adjusting to early training, and am very tired and busy lately. However, I'm pleased with this workload, given my schedule. 3696 lb. of clean and jerks, 6480 lb. of swings, and 700 lb. of getups. 100 pushups throughout the day.
May 2- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 4rpm. Work set: 5:30 @ 4rpm = 22 reps. Rested 4:30, then 100 swings in 5m with 32k. Rested 1m, then 10 getups in 10m with 32k. Will probably return to 20k long cycle soon, just needed a week or two with heavier weights. I might look into two-week blocks, alternating faster, longer sets with lighter weights and shorter, slower sets with heavier weights. Throughout the day, 60 pushups.
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