July 30 2016 training Update

It’s been a while since I’ve posted a training video
update.  Today’s session was the second
hardest in my current cycle.  Next
session is a peak before a taper, then a test for 50 reps long cycle with
2x24k.

Training is great!  I’m
down to 178, and expect to compete in the 78k weight class in Charlotte in
October.  Since this is an AKA meet, 53
reps gets me Rank 1. I felt like I could have gotten 50 reps today, even after
a set with the 28k’s. I’ve never felt this strong and smooth with the green
bells. The purples have never felt lighter. I’m confident of getting 50+ reps
at the end of this cycle.  The next
cycle, I plan to alternate 6/5 reps per minute, and shoot for 55+.

I’ve been working on my cardio through occasional running, pushing a lawnmower,
and lots of swing intervals, in addition to long cycle training.  I'm doing lots of bodyweight training (I've done as many as 90 pushups in one set), and dumbbell rehab work for my elbow.  No aches and pains.  I've never performed this well and felt this good at the same time.

July 2016 Training Log

July 30- 178 lb.  Long cycle clean and jerk. 2x28k: 1 reps @ 4rpm (2:30). 2x24k: 35reps @ 5rpm (7:00). 2x20k: 29, 31reps @ 6 rpm (4:50, 5:10). 

July 28- 179 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm (2:15). 2x24k: 32reps @ 5rpm (6:24). 2x20k: 26, 28 reps @ 6 rpm (4:20, 4:40). About 18 minutes under the bells.  This is the hardest session I've done so far in this cycle, but I felt strong throughout.  The next two will be tougher before I taper and test. After lifting, pushed a lawnmower for 2 hours and 10 minutes.  Heat in the mid-90's.  Kept the pace slow and steady, stopped a few times to hydrate.

July 27- 179 lb.  No training.

July 26- 180 lb. Did "simple" session today: 100 swings in 5m with a 32k Kettlebell, then rested 1m, then 1 getup on the minute for 10 minutes. Then did 14 sets of 40k 1-arm swings: 5 otm. 30 minutes total.

July  25- 180 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 23, 26 reps @ 6 rpm.  Easy run: 10 minutes.  Worked for 90 minutes on waterproofing new house.

July 22- 180 lb. Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 25 reps @ 5rpm. 2x20k: 21, 23 reps @ 6rpm.  Total of almost 15m under the bells today.

July 20- 180.75 lb. Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 22 reps @ 5rpm. 2x20k: 18, 20 reps @ 6rpm. Two-hand swings, 49k: 5 reps otm for 15m = 75 swings.

July 18- Worked for three hours waterproofing the basement of the new house. Long cycle clean and jerk. 2x28k: 10 reps @ 4rpm. 2x24k: 32 reps @ 5 rpm.  Template called for 26, 29 reps @ 6rpm with 2x20k, but did 3 hours of manual labor before starting training, and just could not complete the session.  This was the second mini-peak of this cycle, so a tough workout.

July 17- Worked for 1 hour digging mud out from around the basement of the new house after yesterday's storms.

July 16- Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 24, 26reps @ 6rpm.

July 15- Two hand swings, 49k: 5 reps otm for 10m = 50 swings.

July 14- Snatch, 28k.  5 reps otm for 24m -= 120 snatches.  Ripped a callous on left hand at 24m.

July 13- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24reps @ 6rpm.

July 11- Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 24 reps @ 5rpm. 2x20k: 21, 19reps @ 6rpm.

July 8- Long cycle clean and jerk. 2x28k: 6 reps @ 4rpm. 2x24k: 21reps @ 5rpm. 2x20k: 17, 10reps @ 6rpm.

July 7- snatch, 28k: 5 snatches otm for 24m. 120 snatches.

July 6Long cycle clean and jerk. 2x28k: 5 reps @ 4rpm. 2x24k: 18 reps @ 6rpm. 2x20k: 15, 16reps @ 8rpm.

July 5- Pushups: 90 reps in one set (new PR).  40 reps straight, then sets of 5, resting in upward dog position until 90 reps.

July 4- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24 reps @ 6rpm.  Snatch, 32k: 8 repeats of 5 snatches otm.  Then spent all afternoon working with a shovel on the foundation of my house.

July 1- Long cycle clean and jerk. 2x28k: 7 reps @ 4 rpm. 2x24k: 24 reps @ 5 rpm. 2x20k: 19, 21 reps @ 8rpm.  Rested 4m, then 5 snatches otm for 20m, 28k.