December 2017 Training Log

Dec. 7- Kettlebell marathon training around mid-day. 10 minutes each of long cycle, half snatch, and jerk with 28k kettlebell. 6 rpm, hand switch on the minute, 5 min rest between sets. In the evening, 15 minutes (5 miles) on the Airdyne at the gym, then 50, 25 Hindu squats, 25 Hindu pushups, and some easy neck bridging. 8 minutes in the sauna, then 12 minutes in the hot tub.

Dec. 10- Single clean and jerk, 28k: 12m @ 6rpm = 72 reps. Hand switch on the minute. Hindu squats: 60. Hindu pushups: 25. 3 short back bridges.

Dec. 12- Pullups: 6, 4, then 1 rep every :30 for 20 reps (10m). 30 reps total. Dips: 10, 8.

November 2017 Training Log

Nov 16- Worked on hardwood floors for several hours. Took a break to train. Did die kette with the stoplight set: 16k, 24k, 32k. Snatch, press, clean, jerk.  Did a pullup after each 32k set. Set a timer for 30 minutes. Got through it 13 times. Total of 39 reps per arm of snatch, press (push press for 32k), clean, jerk. 15 pullups. 30 minutes of good cardio. The more I do Goerner's workout, the more I like it. Lots of volume, variety, work capacity.

November 14- Worked on flooring for 10 hours straight. Very painful for knees and lower back.

November 10- Worked on wood ceilings for several hours. Took a break and did a 10 minute set of of die kette with a single 32k bell. Snatch, press, clean, jerk. Got through it 10 times per arm.

Nov. 8- did light work in house for 3 hours. Training: did die kette with 8 kettlebells, a la Herman Goerner. Used 12k, 16k, 18k, 20k, 22k, 24k, 26k, 32k. Snatch, press, clean, jerk.  Left hand, then right, worked from 12k to 32k, then a pullup, then started over. Each cycle took about 6 minutes. Went through it all 5 times in 29 minutes. 80 reps each of snatch, press, clean, and jerk.

Nov. 6- Single clean and jerk, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Half snatch, 32k: 6m @ 6rpm = 36 reps. Rest 4m. Jerk, 32k: 6m @ 6rpm = 36 reps. Switched hands on the minute. Pullups: 15 reps in sets of 2 and 3. Pushups: 20 reps using Cooper cadence. 6 hours installing tongue and groove ceiling.

Nov. 3- Single clean and jerk, changing hands every rep, 32k: 10m @ 5rpm. 50 cleans, 50 jerks, 50 swings. Worked on house for several hours.

Nov. 1- Half snatch, 32k. 2 sets of 5. Then 30 reps, changing hands every rep. 30 swings, 40 half snatches. 

Half marathon training: 420 jerks with 22k

I've decided to train toward earning Master of Sport in half marathon at a kettlebell meet in January. At my bodyweight, I need 400 reps with 28k. This is a test at 7rpm with 22k. Got 30 minutes. 420 reps.

August 2017 Training Log

I've been training faithfully, but without internet access at home, have not been keeping up with my log here.

Aug 23- Worked on the deck for about 45 minutes, easy work. Just laying boards. Trained after. Single clean and jerk. Warm up: 2m @ 8rpm with 28k. Work set: 10m @ 8rpm with 24k = 80 reps. Squats, 135 lb.: 2x5. Superset dips and chins. 10 sets of 2 chins, 4 dips = 20 chins, 40 dips. Then unloaded and carried 30 bales of hay.

Aug 22- Worked for 8 hours building a deck overhead. Very hot outside, very heavy work. Kept working at a moderate pace.

Aug 21- 184 lb. Single clean and jerk, 18k: 30m @ 10rpm = 300 reps. Then 5 squats with 135 lb., 2x10 dips, and 5x2 pullups. 

July 2017 Training Log

July 20- woke up with crick in my neck. Warmed up with long cycle, 2x16k: 1m @ 6rpm. 2x20k: 1m @ 6 rpm. Did not loosen up. 15 minutes on the cross-cycle for cardio. Ended with long cycle, 2x16k: 1m @ 10rpm.

July 5- Deadlift: 4 singles @ 215. Bench Press: 4 singles @ 135. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. 1m @ 6rpm, 2x20k. Work set: 2x20k: 7m @ 6rpm = 42 reps. Rest 1m, then 15m on the cross-cycle. Total of 23m cardio. Worked on house for four hours.

July 3- Deadlift: 4 singles @ 225. Bench press, 4 singles @ 135. Started long cycle, but not feeling it at all today.  Low energy after long work day yesterday.

June 2017 Training Log

June 22- 180 lb.  More single jerk training with 28k.  Warmed up with 32k: 1m @ 10 rpm.  Work set: 10m @ 12 rpm with 28k, hand switch every :30. Stopped at 10, but had more in me. Shoulders and legs felt fine. Pace felt a little fast. Rested a while, then did 10m of swings with 12k @ 33-34 rpm = 330-340 swings. Hand switch on the minute. Did sport style swings, focused on leg drive. Then worked for 4 hours pulling fence. Finally finished it.

June 20- Getting re-acquainted with the 28k jerk. Warm up: 1m @ 11 rpm. Work set: 10m @ 11 rpm = 110 reps. Hand switch on the minute.

June 16- jerk, 2x18k. Warm up: 1m @ 8rpm. Work sets: 3m @ 8 rpm, rest 1m, then 3m @ 6rpm.  Half snatch, 16k: 12m @ 12 rpm, 1 hand switch = 72/72 reps. Bench press, 85 lb., 10 reps.

June 14- Changed it up a little today with a snatch workout. Warmed up with 2m @ 15 rpm, 1 hand switch, 16k snatch.  Then 10 minutes of half-snatches @ 12 rpm, 1 hand switch, 16k. 60/60 half-snatches.  This was very easy for me. Finished gym session with two easy sets of bench presses: 2x10 with 85 lbs, just to train the groove and balance out the pulls. Then did 90 minutes of manual labor.

June 12- Long cycle clean and jerk.  Warmed up with a few 1-3 minute sets @ 9rpm with 2x16k, then a work set of 7m @ 6rpm with 2x18k. Then 15 minutes on the Nordic Track.

June 10- Long cycle clean and jerk. Warm up, then 5m @ 8rpm with 2x18k.

June 8- Went to the NC zoo with the family. Walked 4.5 miles in about 4 hours, and breathed lots of fresh air.  A great day to relieve stress.

June 5- Wanted to try for 90 reps long cycle in 10 minutes with 2x16k, but woke up with a bad kink in my neck. Warmed up with 1m @ 9rpm, then started set. Got 2m @ 9 rpm and stopped because of neck pain. Did a few easy squats with 135, bench presses with 90, and deadlifts with 135. Neck still hurt next day.

May 2017 Training Log

May 31- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 7rpm. Work set: 14m @ 7rpm = 98 reps. Rested 7 minutes, then bench press, 80 lb.: 3x12. Bent over row, 80 lb.: 3x12. Squat, 80 lb.: 20 reps. Used push mower and weed-eater for 70 minutes. Shoveled sand and rock for 30 minutes.

May 29- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 6rpm. Work set: 16m @ 6rpm = 96 reps. Rested 8m, then basic strength training: seated military press, 50 lb. Pullover, 20 lb. Bench press, 75 lb. Bent-over row, 75 lb. Squat, 100 lb. 2 sets of 12 of each lift.

May 23-28- week of layoff

May 22- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 5 rpm. Work set: 8m @ 5rpm. Basic barbell work: 15 reps each of snatch, side bend, and curl with 50 lb., press, bench press, shrug, and row with 75 lb., calf raise and squat with 100 lb.

May 19- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 4rpm. Work set: 16m @ 4 rpm = 64 reps. This is the set I've been trying to get for the last two sessions. Finally had the steam to finish it. Rested 5m, then did a modified York Barbell Course workout: 15 reps each of snatch, side bend, and curl with 50 lb., press, bench press, shrug, and row with 75 lb., calf raise and squat with 100 lb.

May 18- was planning to take a rest day, but had to go get hay from the field. Loaded 26 bales into my trailer, then unloaded and stacked it at home.

May 17- Long cycle clean and jerk, 2x18. Warm up: 1m @ 4rpm. Work sets: 4m @ 4rpm, 7m @ 4 rpm.  Was trying for a 16m set, but mentally and physically not up for it.  Did first three Taegeuk forms and called it a day.

May 16- did PT with the Civil Air Patrol squadron. Ran 1 mile in about 11 minutes with a cadet. Played team sports for about 60 minutes.

May 15- Started a long cycle session with 2x18k, but lower back had a catch in it.  Did 1m @ 4rpm, but decided not to push it. Skipped long cycle and did 8 Taegeuk forms. Alternated forms with sets of 10 partial pistols per leg and 5 one-arm pushups per arm on a stack of 15 boards (about 23 inches). Pushed a lawnmower for about 45 minutes.

May 12- Long cycle clean and jerk, 2x16k: Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps. Rest 8m, then practiced the 8 Taegeuk poomse.  Alternated poomse with either 3 one-arm pushups per arm or 10 pistol squats per leg.  Did OAP and pistol squats on a stack of 15 2x10 boards, so an elevation about 23 inches high. Partial range of motion on pistol squat, easier leverage on OAP's. My plan is to reduce the height of the stack over time, until I'm doing reps of pistols and one-arm pushups between poomse.

May 11- Worked on deck with Isaac for a few hours.

May 10- Long cycle clean and jerk, 2x16k: Warm up: 1m @ 7rpm. Work set: 12m @ 7 rpm = 84 reps. Temperature in the high 80's, after about 5 hours of building a deck.

May 9- Practiced the 8 Taegeuk poomse. Cleaned up gym.

May 8- Long Cycle clean and jerk, 2x16k. Warm up: 1 m @ 6rpm. Work set: 14m @ 6 rpm = 84 reps. Some manual labor with a shovel afterward.

May 6- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 6rpm. Work set: 7m @ 6 rpm = 42 reps. Going for 14m, but head was not in it. Walked in the woods for about 30 minutes.

May 3- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 5 rpm. Work set: 16m @ 5 rpm = 80 reps.

May 1- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 7 rpm. Work set: 10m @ 7 rpm = 70 reps.

April 2017 Training Log

April 24- 180 lb. Long cycle clean and jerk, 2x16k: 14m @ 5rpm = 70 reps. Rest a few minutes, then squat thrusts with pushups: 10m @ 4rpm = 40 reps.

April 21- 180 lb. Long cycle clean and jerk, 2x16k: 16 @ 4rpm = 64 reps.  Press, 16k: 20 reps per arm.

April 3- One Arm Long Cycle, 28k: 20m @ 6rpm = 120 reps. Hand switches on the minute.

April 2- One Arm Long Cycle, 28k, 17:40 @ 6rpm = 100 reps. Hand switches on the minute.

April 1- About 8 hours of manual labor on the house.  Fallen behind on logging my training, but continuing to train. Primarily long cycle.

Candidate for Master of Sport: Half Marathon Jerk, 28k, 309 reps

I've earned Candidate for Master of Sport in kettlebell half marathon.  I'm the first American man to earn CMS from the International Kettlebell Marathon Federation. 

I did 309 jerks with a 28k bell in 30 minutes. This is 19,158 pounds of work, or almost ten tons of lifting and supporting in 30 minutes.  Heart rate probably in the 160's-170's throughout the set. Strength and conditioning in one session!

28k kettlebell jerk half marathon- 240 reps

Today I gave half marathon jerks a try.  Went for 30 minutes at 8rpm with a 28k, changing hands the minute. Got 240 reps. Almost 15,000 pounds of work.  A good effort, but not a max.  At 177.5 lb. bodyweight, I'd need 300 reps to make CMS from the International Kettlebell Marathon Federation. At 165 or less, 250 would get the rank.  Felt good afterward

February 2017 Training Log

Feb. 23- Half marathon jerk, 28k. 30m @ 9 rpm = 270 reps. Hand switches on the minute.

Feb. 20- Half marathon jerk, 28k. 30m @ 8 rpm = 240 reps. Hand switches on the minute.

Feb. 17- Half marathon jerk, 28k. 30m @ 8 rpm = 240 reps. Hand switches on the minute.

Feb. 8- Long cycle clean and jerk, 2x20k.  Warm up: 1m @ 6rpm. Work sets: 5m @ 6rpm, 1m @ 10 rpm, 2m @ 8rpm. I've got a sore shoulder from wrestling with a scissor truss, and the goat rammed my right knee with his horns on Sunday, so it's hurting.  The 20k's are my "goldilocks bells", and it's always good working with them.

Feb. 1-7-  I've been training, but have not been faithful in keeping a log.

180 clean and jerks, 28k

A new PR in one arm long cycle today. 180 reps in 30 minutes. 25 degrees and snowing. This weight and pace felt manageable all the way through. I got cold, but not fatigued.

January 2017 Training Log

Jan. 19- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 5rpm. Work set: 8m @ 4rpm = 32 reps. Rested until full recovery (6m), then single clean and jerk, 24k, 8rpm 6m with 1 hand switch (24/24 reps).  2x5 press and row with 24k. 2x5 front squat with 2x24k.  About 30 minutes of chopping, throwing, and stacking firewood.

Jan. 17- Long cycle clean and jerk, 2x24k.  Warm up: 1m @ 5rpm.  Work set: 10m @ 4rpm = 40 reps. 2x5 press, row with 24k. 2x10 goblet squat with 24k.

Jan. 16- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 5 rpm. Work set: 10m @ 4 rpm = 40 reps.

Jan. 8-15- trained this week, but got lazy about recording a log.

Jan. 7- Single clean and jerk, 28k.  30m @ 6rpm = 180 reps. This is a PR, and did it outdoors, 25 degrees f, and snowing.  Felt like a beast the whole time.

Jan. 5- Long cycle clean and jerk, 2x18k.  Warm up: 1m @ 10 rpm.  Work sets: 2:30 @ 10 rpm = 25 reps.  5m @ 8rpm = 40 reps. Jerk: 3m @ 8 rpm. Cleans: 3m @ 8rpm.  Easy run for 15 minutes. 15 dips.  10m in the sauna, hot shower.

Jan. 3- Long cycle clean and jerk, 2x22k.  Warm up: 1m @ 6rpm.  Work set: 4:30 @ 5 rpm = 23 reps.  Jerk, 2x22k: 5m @ 6rpm. Cleans, 2x22k: 2:30 @ 6rpm.