Dec, 21- Long cycle clean and jerk, 2x22k. Modified Merkullin Pyramid: 1m, 2m, 3m, 4m, 3m, 2m, 1m, 1m, 1m, 1m, 1m @ 5rpm = 100 reps total. Work:rest = 1:1. This is a volume record for this weight. Then 2 x 10 dips, 2x10 diagonal pulls on rings.
Dec. 19- 175 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 4rpm. Work set: 5m @ 4 rpm = 20 reps, focusing on making each rep as easy as possible. Rested 2m, then single clean and jerk, 28k: 2m @ 8rpm = 16 reps. Rested 2m, then single clean and jerk, 24k: 30m @ 8rpm = 240 reps. Not as hard as last time.
Dec. 16- Single clean and jerk, 32k: 16:40 @ 6rpm = 100 reps. Changed hands on the minute.
Dec. 12- Long cycle clean and jerk, 2x22k: 5m @ 5rpm = 25 reps. Rested 5m, then started single clean and jerk, 24k: 30m @ 8rpm = 240 reps. This was the hardest thing I've done with a kettlebell. The gym was so cold I could see my breath when I came in. By the end of my set, there was steam coming off my face and neck. Pulse was 185 at the end of the set. Upwards of 600 calories burned in this one set. Rested a few minutes, then 5 single deadlift singles @ 205 lb. 5 easy sets of 5 bench press @ 75 lb. Rested about an hour, then built on the house for several hours- lots of overhead lifting and manual hammering.
Dec. 9- Single clean and jerk, 32k: 100 reps in 16:50. Missed 1, so added it to the end. Felt like I could have gone for 20+ minutes, but stopped at 100 reps. Video here: https://www.youtube.com/watch?v=pf7E8ghuGFI&feature=youtu.be
Dec. 7- Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x22k. Work set: drop set of 2x22k (5m @ 5rpm) and 2x20k (3m @ 5rpm). Total of 40 reps in 8m. Rested 2m, then Single clean and jerk, 16k: 10m @ 12rpm = 120 reps. Hand switch on the minute. Rested until recovered, then single clean and jerk, 32k: 10m @ 6 rpm = 60 reps. First time I've ever done 10 minutes of anything with a red bell, so this felt good. Deadlift: 4 singles @ 205 lb.
Dec. 5- Single clean and jerk, 22k: 30m @ 6rpm. Did 5m with each arm (30/30), then switched hands on the minute after that. 180 clean and jerks.
Dec. 2- An easy day after Wednesday's hard session. Long cycle clean and jerk, 2x22k: 1m, 2m, 3m @ 5rpm = 30 reps. Half snatch, 16k: 6m @ 12 rpm = 72 rpm. Single clean and jerk, 20k: 6m @ 8 rpm = 48.
Dec. 19- 175 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 4rpm. Work set: 5m @ 4 rpm = 20 reps, focusing on making each rep as easy as possible. Rested 2m, then single clean and jerk, 28k: 2m @ 8rpm = 16 reps. Rested 2m, then single clean and jerk, 24k: 30m @ 8rpm = 240 reps. Not as hard as last time.
Dec. 16- Single clean and jerk, 32k: 16:40 @ 6rpm = 100 reps. Changed hands on the minute.
Dec. 12- Long cycle clean and jerk, 2x22k: 5m @ 5rpm = 25 reps. Rested 5m, then started single clean and jerk, 24k: 30m @ 8rpm = 240 reps. This was the hardest thing I've done with a kettlebell. The gym was so cold I could see my breath when I came in. By the end of my set, there was steam coming off my face and neck. Pulse was 185 at the end of the set. Upwards of 600 calories burned in this one set. Rested a few minutes, then 5 single deadlift singles @ 205 lb. 5 easy sets of 5 bench press @ 75 lb. Rested about an hour, then built on the house for several hours- lots of overhead lifting and manual hammering.
Dec. 9- Single clean and jerk, 32k: 100 reps in 16:50. Missed 1, so added it to the end. Felt like I could have gone for 20+ minutes, but stopped at 100 reps. Video here: https://www.youtube.com/watch?v=pf7E8ghuGFI&feature=youtu.be
Dec. 7- Long cycle clean and jerk. Warm up: 1m @ 6rpm with 2x22k. Work set: drop set of 2x22k (5m @ 5rpm) and 2x20k (3m @ 5rpm). Total of 40 reps in 8m. Rested 2m, then Single clean and jerk, 16k: 10m @ 12rpm = 120 reps. Hand switch on the minute. Rested until recovered, then single clean and jerk, 32k: 10m @ 6 rpm = 60 reps. First time I've ever done 10 minutes of anything with a red bell, so this felt good. Deadlift: 4 singles @ 205 lb.
Dec. 5- Single clean and jerk, 22k: 30m @ 6rpm. Did 5m with each arm (30/30), then switched hands on the minute after that. 180 clean and jerks.
Dec. 2- An easy day after Wednesday's hard session. Long cycle clean and jerk, 2x22k: 1m, 2m, 3m @ 5rpm = 30 reps. Half snatch, 16k: 6m @ 12 rpm = 72 rpm. Single clean and jerk, 20k: 6m @ 8 rpm = 48.
