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.
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.
Steve, Where in NC are you? I am in Raleigh, and while there are lots of people/gyms that teach kettlebells, I have been trying to find someone familiar with KB Sport. I want to have someone help with my form, and otherwise help me get started with the sport. Thx. Sean
ReplyDelete