28 187 lb. Some light construction, then training. Warmed up with easy power snatch practice with an empty bar. Then clean and jerk: 115 lb. 1 rep OTM for 10m. Squat clean, power jerk. Then 30m of A+A training: clean, jerk, ½ snatch, push press, swing with 32k OTM. 40m of training.
27 No serious training today. Low energy, stopped up head. 10 barbell clean and jerks with 115 lb. Power cleans, power jerks. 5 rack jerks, 115. Practiced power snatch technique: 5 reps with 45 lb. bar.
26 187 lb. Early morning training. Basement 53 degrees. Warm up, then barbell clean and jerk, 115 lb. 1 rep OTM for 10m. Full squat clean, power jerk. Then A+A training, 22m. Complex of clean, jerk, ½ snatch, push press, swing OTM. 32k. 55 lifts per arm with 32k. Reduced the time of A+A training because I added weight to the barbell, and have reduced my calories. Ended the workout feeling great. Later, did a few sets of 5-7 pullups.
25 187.25 lb. No real training, just 2x5 pullups.
24 187.25 lb.
23 187.5 lb. Great training session today. Lots of energy. Started with barbell clean and jerk. Full squat clean, power jerk. 100 lb. 1 rep OTM for 10m. Very easy, focused on technique and moving the bar fast. Immediately moved to A+A kettlebell work: 60 minutes with a 32k. OTM: clean, jerk, ½ snatch, push press, swing. 30/30 reps of each. 70 minutes of work total. Kept heart rate in the mid 140’s, but felt great. Never felt short of breath, reps never slowed down. Moved 21,000 lb. of kettlebell, 150 lifts per arm. All the cardio benefits of a long easy run, plus the strength and power benefits of weightlifting. Recovered quickly afterward. About 1,000 calories burned.
21 Easy training again. Barbell clean and press, 100 lb. 1 rep OTM for 15m = 15 reps. Full squat clean. Immediately followed by 16m of A+A kettlebell training. 5 snatches OTM, 28k. 31 minutes, heart rate in the mid 130’s.
20 Easy training today. Barbell clean and press, 100 lb. 1 rep OTM for 15m = 15 reps. Full squat clean. Pull, squat, and push in one lift. Every rep was easy, technique and flexibility improving.
19 187 lb. 40 minutes of OTM training. First 10m: clean, front squat, military press with 95 lb. barbell. Some reps were a power clean followed by a front squat, others full squat cleans. Just practicing before adding weight over time. Next 30m: clean, jerk, snatch, push press with 32k. Then a few hours of light manual labor. Feet very sore from yesterday’s run. No injury, just soreness in the soles.
18 187 lb. Early morning training. Front squat, 95 lb.: 5,3,2. Military press, 95 lb.: 5,3,2. Front squat felt light, just working the pattern and flexibility. ½ snatch, 24k: 10m @ 8rpm = 80 reps. Pullups: 5,3,2. Hang power clean, 95 lb.: 5,3,2. All reps felt moderate/easy. Rested about an hour, then went to the track with family. Ran/walked 2 miles in 22:30, then walked another .7 mile at an easy pace. Overall, an easy day, but very productive.
15 186.5 lb. Good training session today. Started with 2x5 squats with 115 lb., because I don’t get enough lower body stimulation from my kettlebell work. Then A+A training, 32k: clean, jerk, snatch, push press on the minute for 30. Minutes 18-28, used 34k. Then 20 pullups in sets of 3, 2, and 1. Finished with 1x10 dips. Totals: 15 per arm of 32k clean, jerk, snatch, push press. 5 per arm of 34k clean, jerk, snatch, push press. 20 pullups, 10 dips, 10 squats.
11 188 lb. Long weekend at Civil Air Patrol wing conference. Lots of meals out and poor sleep in hotel rooms for two nights. Felt good for training, though. A+A training, 32k: clean, jerk, ½ or full snatch, push press on the minute for 60m. First 16m, also did an easy single pullup or chinup during rest periods. Did ½ snatch first 30m, the switched to full snatch. HR averaged in mid-130’s for 60m. About 800 calories burned. Total reps per arm: 30 clean, 30 jerk, 15 ½ snatch, 15 snatch, 30 push press, 16 pullups. 120 lifts per arm with 32k. Had enough wind the whole time, and never reach local fatigue in any area. Afterward, 4 sets of 45 incline pushups on 4th stair.
8 No time for a long session today, so I decided to test ½ snatch with 28k. I wanted to see how a 10m set felt with hand switch OTM. I have not done a single set over 15s in a long time. Did the full 10m @ 8rpm. HR at end of set: 174. Returned to normal breathing in less than 3m. After 10m, felt completely recovered and ready for physical activity. I’ve intentionally kept my HR under 145 in training for months, but kept it at that rate for 30m + most sessions. This set was mildly difficult, but it may be a PR for 28k ½ snatch. I could not have gone for 30m, but I could have gone for maybe 14-16m. Takeaway: it seems like A+A training is working. I was strong enough to handle 80+ reps with the 28k because I’m using the 32k. I had more endurance than I expected because of the aerobic affect of the training sessions. I was not prepared to go longer at that HR, so I’ll definitely want to run a peaking cycle before trying for CMS. Meanwhile, what I’m doing is working to my satisfaction, so I plan to keep it up, and push the sessions out to 40-60m with the 32k, and also incorporate some work with heavier bells. I’ve added 4.5 lb. to a 32k, to make it 34k. I’ll include it in some of my sessions. I also need to include some easy running. In the final analysis, I’m very happy with this set. I’m not ready for a half-marathon set yet, but I can see how this is building a better base than before. Meanwhile, I enjoy the training and feel stronger.
7 No real training. 4 sets of 40 pushups on 4th stair.
6 186 lb. A+A training, 32k: clean, jerk, ½ snatch, push press on the minute for 36m. 18 reps of each per arm. 72 lifts per arm with 32k. When I started this kind of training, 30 minutes of lifting was difficult. Now it is moderate. Definitely getting easier. Pushups on 4th step: 4 sets of 40.
5 Several hours of light construction. 3 sets of pushups: 40 reps on 4th stair.
4 A+A training, 32k: clean, jerk, ½ snatch, push press on the minute for 30m. 15 reps of each per arm, heart rate fluctuated between low 140’s and low 120’s. Rested a few minutes, then some leg and lower back stretches. 1 set of 75 incline pushups on the fourth stair.
2 187 lb. 66m of training. Started with 5m of long cycle, 2x12k @ 6rpm. Then immediately, 60m of A+A training. Clean, jerk, ½ snatch, push press OTM. 30m with 32k, then 30m with 28k. Total reps: 30 double clean and jerks with 2x12k. 15/15 clean, jerk, ½ snatch, push press with 32k, same with 28k. HR averaged high 130’s for 66 minutes. About 900 calories burned. Throughout the day, a few single and double pullups.
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