29 Long cycle clean and jerk, 2x12k: 5m @ 6rpm = 30 reps. Minutes 6-36: combo with 32k OTM: clean, jerk, half-snatch, push press. Total of 15 reps per arm of clean, jerk, ½ snatch, push press. 36 minutes of training with a heart rate in the mid 130’s.
26 A+A session, 30m. First 14: 2 clean and jerk with 32k, then a single pullup and dip. Last 16m: clean, jerk, half-snatch, push press with 32k. Minutes 31-35: long cycle clean and jerk, 2x12k @ 8 rpm = 40 reps. Totals: 14 pullups, 14 dips, 30/30 single clean and jerks, 16/16 half snatch and push press, 32k. 40 double clean and jerks, 2x12k.
23 185.5 lb. Changed up the training today. Started with a 3m set of long cycle with 24k. 8 rpm, 12/12 reps. Rested a few minutes, then long cycle, 18k: 10m @ 8 rpm = 80 reps. Rested 4m, then half snatch, 18k: 10m @ 8 rpm = 80 reps. Did not check heart rate, but felt good. Perhaps just under aerobic threshold. Was not breathing hard, could have gone much longer. Recovered very quickly. Shoulders a little tender from lots of heavy training lately, so stopped at 10 each set. Cardio was no challenge.
21 186 lb. A+A training. Clean and jerk, 40k: 2 reps OTM for 30m = 30/30 reps. Kept the clock going, and switched to 49k, 1 rep OTM plus 1 pullup. for 6m = 3/3. Still feels very heavy, but 40k is manageable. Minutes 37-45, did 1 pullup OTM, and 10 pushups every second minute. Total of 45m training: 30/30 clean and jerk with 40k, 3/3 clean and jerk with 49k, 13 pullups, 50 pushups. Pulse fluctuated from about 110 to low 140’s.
17 187 lb. A+A training with Dorian. Simple session. 1 clean, 2 jerks OTM with 40k for 30m = 15/15 cleans, 30/30 jerks. Then did 1 rep each with 49k. Ended with a few pullups and dips.
14 187 lb. Good A+A session. On the minute for 60 minutes: 1 clean, 2 jerks with a 40k kettlebell. First 15 minutes, did a pullup as well, but this kept my heart rate higher than I wanted it to be, so dropped them. Finished with 5x5 dips. Total of 30/30 cleans, 60/60 jerks, 15 pullups, and 25 dips. Heart rate fluctuated from about 120 to 140. Good aerobic session, as well as building strength and power. A nice mental break from long marathon sets.
12 187.5 lb. A+A session, trying to keep HR under 140. 44 minutes total. Switched around during set. Minutes 1-10: 2 clean and jerks OTM with 32k. Minutes 11-20: 2 clean and jerks with 28k. Minutes 20-44: clean and 2 jerks, 40k. Total of 10/10 clean and jerks with 32k and 28k, 11/11 cleans, 22/22 jerks with 40k.
4 187 lb. Worked on house for hours. Was going to do a great training session today, but a hammer fell off a 10ft ladder and hit my shoulder. Hurts. Not much lifting. LCCJ, 32k: 3 reps OTM for 12m = 18/18 reps.
1 188 lb. A+A training, modified. Every minute on the minute for 30 minutes: 2 reps long cycle with 32k, 1 pullup, 1 dip. Total of 30/30 clean and jerks, 30 pullups, 30 dips. Pullups and dips were easy, but that was intentional. Just got a new dip stand, wider than I usually use. It fits inside my squat rack, so I can transition from pullups to dips standing in the same place. Dips and pullups were like active rest after clean and jerks. Heart rate after reps got into the high 160’s, usually in the 130’s by the top of the minute. Average probably 150, which is higher than my MAF number of 139. However, I felt good the whole time, and could have gone much longer. Recovered immediately after training session. I really like this kind of training. It feels too easy, but I know I’m getting strength and power along with the cardio I need. I can get my 30+ minutes of cardio and my kettlebell and bodyweight training at the same time. I don’t think it will get me to my goal of MS in half marathon, but it will probably build the physical qualities I need and prepare me to peak. I plan to include some aerobic long cycle sessions as well. I’ll find a weight and pace I can maintain for 30 minutes without letting my heart rate go over 140.
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