Hit a milestone today: 100 jerks with 2x16k. In the past, I’ve focused on strength, with just enough endurance to make rank. Lately, I’ve been training for endurance in the long cycle clean and jerk. I’ve hit 100 reps in the long cycle with 2x12k several times, and feel pretty comfortable with this weight at this pace. After a few more triple digit sets, I’ll start working with the 16k, with a goal of working up to 100 clean and jerks. Today I hit 100 jerks with 2x16k- a 15 rep PR over my all-time best of 85 reps. Tough, but manageable.
Thursday, March 28, 2013
Monday, March 4, 2013
March 2013 Training Log
March 31- 30 minutes on Nordic Track at a heart rate of about 150. About 450 calories burned.
March 30- about 5 hours of yard work- hauling, mowing, etc. Nordic Track: 30m @ an average heart rate of 150. Burned about 450 calories, worked up a good sweat. Finished with some Roman Chair work and stretching.
March 29- Long cycle clean and jerk- 2x16k: 10 minute set, alternating between 6rpm and 8rpm, for an average of 7 rpm = 70 reps. Not a max- I'd call it a medium effort.
March 28- Long cycle clean and jerk- 2x20k: 4m @ 8rpm = 32 reps. At this weight, 8 rpm is too fast for me to recover. Did 4m @ 8rpm on Feb. 26 as a limit set. Today was not a true max. I could have done a few more. Back to the 16k's. I'd like to hit 64 reps before April 18, when I need to register for the meet in Charlotte. Of course, if I lose about 12 pounds, I can qualify with 60 reps!
Came back later and did 100 jerks in 10m with 2 16k bells- a 15 rep PR.
March 27- long cycle clean and jerk- 2x12k: 10m @ 10rpm = 100 reps. Took about two minutes to change shoes, then did 20 minutes on the Nordic Track. This was a tough cardio session. Estimate an average heart rate of 145 over the 30m period (180 for 10m during kettlebell work, 130 for 20m skiing) which would yield a calorie burn of about 500. Did some stretching and mobility work. Long cycle at this weight and this pace is quite manageable. A couple more sessions, and I'll start working up to 100 with the 16k's. Will probably start at 80 reps, and work up over several weeks. I have 3 weeks before I need to register for the meet in Charlotte, and 7.5 weeks until the meet itself. I'd like to make rank II before I register, so I can register to lift 24k's at the meet. If I can do 100 reps with 2x16k by then (7,000 lbs. work), I should be able to do 64 reps with 2x20k (5632 lbs. work). This will leave me 4 weeks to taper up to the 24k's.
March 26- long cycle clean and jerk- 2x12k: 10m @ 10rpm. I've done 104 in 13 minutes, working at 8 rpm, but this is the first time I've hit 100 in 10 minutes. When I finished, I checked my pulse. I counted 30 beats in 10 seconds, for a heart rate of 180. That seems a bit high- my max based on my age is supposed to be 185. Moved 5200 pounds from below the waist to overhead in 10 minutes, and burned something like 180 calories doing it.
March 25- started to do 2x16k long cycle clean and jerk, but left shoulder hurts. Probably overdid it on Saturday with 2 10 minute sets. Decided to give it a day or two. Found a Nordic Track ski machine used for sale cheap. Works great. I've needed a low impact, cyclical cardio system. Did 30 minutes, taking it easy to get used to the machine. Average heart rate based on several neck pulse tests: 130 (exactly 70% of my estimated max, so right in the cardio zone). Calories burned: about 360.
March 24- 20 minutes of longstrength training for steady state cardio- squat pulls, sissy dips, and sissy squats. 1-2 minutes per movement. Average heart rate around 150bpm. Estimated calories burned: 300. Held 2 24k kettlebells in the rack for 5 minutes, shifting from center to lateral rack holds. Not a max- could have held longer. Ended with stretching and Roman chair work.
March 23: Long cycle clean and jerk: 2x16k- 10m @ 6rpm= 60 reps. After about 90 minutes, 2x12k: 10m @ 8rpm = 80 reps. These long, light sets feel great.
March 22: Double jerk: 2x12k- 7m @ 10rpm = 70 reps. Snatch: 12k- 10m@ 16rpm= 80/80.
March 21: Double Jerk: 2x24k- 4m @ 6rpm (24 reps); 2x12k- 8m @ 10rpm (80 reps). Snatch: 12k- 10m @ 16rpm (80/80 reps); 24k- 4m @ 12rpm (24/24 reps). Deadlift: 238- 1 rep otm for 9m. Throughout the afternoon: Double Jerk: 2x24k- 1m @ 10rpm; 2x12- 1m @ 20rpm; 2x16k- 1m @ 20rpm.
March 20: deadlift- 238 lb. 1 rep on the minute for 7m. Played around with low rep snatches, clean and jerks, jerks.
March 19: Long cycle clean and jerk- 2x24k: 5m @ 4 rpm. This is a time and rep PR at this weight. 2x24k: 4m @ 4rpm. A few reps with 2x20k and 2x16k to loosen up. Then 2.5 sets of 1m @ 4 rpm, 1m rest with 2x32k. Deadlift: 238: 1 rep on the minute for 5m.
March 18- Deadlift: 238: 1 rep on the minute for 3m.
March 17- Deadlift, 227.5: 1 rep on the minute for 15 minutes. Long cycle clean and jerk- 2x24: 9 reps; 2x20k: 29 reps; Single clean and jerk, 32k: 6m @ 6rpm, hand switch on the minute. Double clean and jerk again- 2x20k: 1 set of 10 in 1 min.; 7 sets of 1m @ 8rpm/1m rest. Planned to do 10, but had to stop and chase the dog. 30 minutes of heavyhands walking with 8 pound weights, various arm movements. Took heart rate several times, and averaged 140-150 bpm for 30 minutes, so burned from 410 to 460 calories. About 14.5 calories a minute.
March 16- Deadlift, 227.5: 1 rep on the minute for 13 minutes. Kettlebell press, 20k: 25 reps per arm. Snatch, 20k: 25 reps per arm.
March 15- Long cycle clean and jerk- 2x24k: 13 reps; 2x20k: 43 reps. Deadlift, 227.5: 1 rep on the minute for 11 minutes.
March 14- Deadlift, 227.5: 1 rep on the minute for 9 minutes.
March 13- Long cycle clean and jerk- 2x24k: 12 reps; 2x20k: 39 reps; 2x16k: 32 reps, all @ 8 rpm. Jerk, 2x16k- 3m @ 12rpm; Clean, 2x16k- 3m @ 12rpm. Deadlift: 1 rep on the minute for 7 minutes: 227.5. Came back in the evening for a 20 minute session of longstrength and heavy hands. I did 10 minutes of alternating 1 minute of squat pulls and 1 minute of sissy dips, then did 4 minutes of stationary heavyhands moves with a 5 pound plate in each hand. Did ski poling, alternate pressing, chest flies, etc., then 6 more minutes of alternating squat pulls and sissy dips as before. Took heart rate three times, and averaged to the low 150's for 20 minutes. According to an online calculator for my age and weight, I burned between 311 and 325 calories in 20 minutes, or about 15.5 calories a minute. Felt great!
March 12- Deadlift: 1 rep on the minute for 5 minutes: 227.5.
March 11- Deadlift: 7 singles @ 288. Single kettlebell press, sport style- 24k: 15 reps per arm. 20k: 20, 15, 10, 5 per arm. 32k: 3 per arm.
March 10- Long cycle clean and jerk- 24k: 11 reps; 2x20k: 35 reps; 2x16k: 29, 32 reps, all at 8rpm. Double Jerk: 20k: 26 reps. Squat 135: 2x10; 225: 1x5. Deadlift 288: 5 singles, double overhand grip.
March 9- no serious training. Played around with presses: 28k- 15 right, 12,3 left.
March 8- Long cycle clean and jerk- 2x24k: 9 reps; 2x20k: 32 reps; 2x16k: 26 reps, 28 reps, all at 8 rpm. 2x12k: 13m @ 8rpm = 104 reps.
March 7- no serious training. Worked outside for about six hours, hauling, chopping, shoveling, etc. Hard physical work.
March 6- Long cycle clean and jerk- 2x24k: 8 reps; 2x20k: 28 reps; 2x16k: 22, 24 reps, all at 8rpm. 17 minutes heavyhands walking with 2.5 pound plates, alternating between levels 1, 2, and 3. Finished with longstrength: 50,40,30,20,10 reps of squat pulls and good morning dips, supersetted.
March 5- day off from training.
March 4- Long cycle clean and jerk- 2x24k: 7 reps; 2x20k: 24 reps; 2x16k: 20, 22 reps, all at 8rpm. Cardio: 30 minutes of Heavyhands and longstrength exercises, using an 8 inch step and 2.5 and 5 pound weights. Various moves- just kept stepping, swinging, and moving. Did not measure heart rate. Worked up a good sweat.
March 3- 30 minutes of heavyhands training. Used two cinderblocks to make an 8 inch step, and used a 2.5 pound plate in each hand. Did curl and press, ski poling, swinging to various heights, punching, etc. Good light cardio.
March 2- tried Heavyhands for a couple of rounds. Might be a good alternative for steady state cardio. Also did two 2 minute and one 3 minute session of barbell high pulls @ 20rpm.
March 30- about 5 hours of yard work- hauling, mowing, etc. Nordic Track: 30m @ an average heart rate of 150. Burned about 450 calories, worked up a good sweat. Finished with some Roman Chair work and stretching.
March 29- Long cycle clean and jerk- 2x16k: 10 minute set, alternating between 6rpm and 8rpm, for an average of 7 rpm = 70 reps. Not a max- I'd call it a medium effort.
March 28- Long cycle clean and jerk- 2x20k: 4m @ 8rpm = 32 reps. At this weight, 8 rpm is too fast for me to recover. Did 4m @ 8rpm on Feb. 26 as a limit set. Today was not a true max. I could have done a few more. Back to the 16k's. I'd like to hit 64 reps before April 18, when I need to register for the meet in Charlotte. Of course, if I lose about 12 pounds, I can qualify with 60 reps!
Came back later and did 100 jerks in 10m with 2 16k bells- a 15 rep PR.
March 27- long cycle clean and jerk- 2x12k: 10m @ 10rpm = 100 reps. Took about two minutes to change shoes, then did 20 minutes on the Nordic Track. This was a tough cardio session. Estimate an average heart rate of 145 over the 30m period (180 for 10m during kettlebell work, 130 for 20m skiing) which would yield a calorie burn of about 500. Did some stretching and mobility work. Long cycle at this weight and this pace is quite manageable. A couple more sessions, and I'll start working up to 100 with the 16k's. Will probably start at 80 reps, and work up over several weeks. I have 3 weeks before I need to register for the meet in Charlotte, and 7.5 weeks until the meet itself. I'd like to make rank II before I register, so I can register to lift 24k's at the meet. If I can do 100 reps with 2x16k by then (7,000 lbs. work), I should be able to do 64 reps with 2x20k (5632 lbs. work). This will leave me 4 weeks to taper up to the 24k's.
March 26- long cycle clean and jerk- 2x12k: 10m @ 10rpm. I've done 104 in 13 minutes, working at 8 rpm, but this is the first time I've hit 100 in 10 minutes. When I finished, I checked my pulse. I counted 30 beats in 10 seconds, for a heart rate of 180. That seems a bit high- my max based on my age is supposed to be 185. Moved 5200 pounds from below the waist to overhead in 10 minutes, and burned something like 180 calories doing it.
March 25- started to do 2x16k long cycle clean and jerk, but left shoulder hurts. Probably overdid it on Saturday with 2 10 minute sets. Decided to give it a day or two. Found a Nordic Track ski machine used for sale cheap. Works great. I've needed a low impact, cyclical cardio system. Did 30 minutes, taking it easy to get used to the machine. Average heart rate based on several neck pulse tests: 130 (exactly 70% of my estimated max, so right in the cardio zone). Calories burned: about 360.
March 24- 20 minutes of longstrength training for steady state cardio- squat pulls, sissy dips, and sissy squats. 1-2 minutes per movement. Average heart rate around 150bpm. Estimated calories burned: 300. Held 2 24k kettlebells in the rack for 5 minutes, shifting from center to lateral rack holds. Not a max- could have held longer. Ended with stretching and Roman chair work.
March 23: Long cycle clean and jerk: 2x16k- 10m @ 6rpm= 60 reps. After about 90 minutes, 2x12k: 10m @ 8rpm = 80 reps. These long, light sets feel great.
March 22: Double jerk: 2x12k- 7m @ 10rpm = 70 reps. Snatch: 12k- 10m@ 16rpm= 80/80.
March 21: Double Jerk: 2x24k- 4m @ 6rpm (24 reps); 2x12k- 8m @ 10rpm (80 reps). Snatch: 12k- 10m @ 16rpm (80/80 reps); 24k- 4m @ 12rpm (24/24 reps). Deadlift: 238- 1 rep otm for 9m. Throughout the afternoon: Double Jerk: 2x24k- 1m @ 10rpm; 2x12- 1m @ 20rpm; 2x16k- 1m @ 20rpm.
March 20: deadlift- 238 lb. 1 rep on the minute for 7m. Played around with low rep snatches, clean and jerks, jerks.
March 19: Long cycle clean and jerk- 2x24k: 5m @ 4 rpm. This is a time and rep PR at this weight. 2x24k: 4m @ 4rpm. A few reps with 2x20k and 2x16k to loosen up. Then 2.5 sets of 1m @ 4 rpm, 1m rest with 2x32k. Deadlift: 238: 1 rep on the minute for 5m.
March 18- Deadlift: 238: 1 rep on the minute for 3m.
March 17- Deadlift, 227.5: 1 rep on the minute for 15 minutes. Long cycle clean and jerk- 2x24: 9 reps; 2x20k: 29 reps; Single clean and jerk, 32k: 6m @ 6rpm, hand switch on the minute. Double clean and jerk again- 2x20k: 1 set of 10 in 1 min.; 7 sets of 1m @ 8rpm/1m rest. Planned to do 10, but had to stop and chase the dog. 30 minutes of heavyhands walking with 8 pound weights, various arm movements. Took heart rate several times, and averaged 140-150 bpm for 30 minutes, so burned from 410 to 460 calories. About 14.5 calories a minute.
March 16- Deadlift, 227.5: 1 rep on the minute for 13 minutes. Kettlebell press, 20k: 25 reps per arm. Snatch, 20k: 25 reps per arm.
March 15- Long cycle clean and jerk- 2x24k: 13 reps; 2x20k: 43 reps. Deadlift, 227.5: 1 rep on the minute for 11 minutes.
March 14- Deadlift, 227.5: 1 rep on the minute for 9 minutes.
March 13- Long cycle clean and jerk- 2x24k: 12 reps; 2x20k: 39 reps; 2x16k: 32 reps, all @ 8 rpm. Jerk, 2x16k- 3m @ 12rpm; Clean, 2x16k- 3m @ 12rpm. Deadlift: 1 rep on the minute for 7 minutes: 227.5. Came back in the evening for a 20 minute session of longstrength and heavy hands. I did 10 minutes of alternating 1 minute of squat pulls and 1 minute of sissy dips, then did 4 minutes of stationary heavyhands moves with a 5 pound plate in each hand. Did ski poling, alternate pressing, chest flies, etc., then 6 more minutes of alternating squat pulls and sissy dips as before. Took heart rate three times, and averaged to the low 150's for 20 minutes. According to an online calculator for my age and weight, I burned between 311 and 325 calories in 20 minutes, or about 15.5 calories a minute. Felt great!
March 12- Deadlift: 1 rep on the minute for 5 minutes: 227.5.
March 11- Deadlift: 7 singles @ 288. Single kettlebell press, sport style- 24k: 15 reps per arm. 20k: 20, 15, 10, 5 per arm. 32k: 3 per arm.
March 10- Long cycle clean and jerk- 24k: 11 reps; 2x20k: 35 reps; 2x16k: 29, 32 reps, all at 8rpm. Double Jerk: 20k: 26 reps. Squat 135: 2x10; 225: 1x5. Deadlift 288: 5 singles, double overhand grip.
March 9- no serious training. Played around with presses: 28k- 15 right, 12,3 left.
March 8- Long cycle clean and jerk- 2x24k: 9 reps; 2x20k: 32 reps; 2x16k: 26 reps, 28 reps, all at 8 rpm. 2x12k: 13m @ 8rpm = 104 reps.
March 7- no serious training. Worked outside for about six hours, hauling, chopping, shoveling, etc. Hard physical work.
March 6- Long cycle clean and jerk- 2x24k: 8 reps; 2x20k: 28 reps; 2x16k: 22, 24 reps, all at 8rpm. 17 minutes heavyhands walking with 2.5 pound plates, alternating between levels 1, 2, and 3. Finished with longstrength: 50,40,30,20,10 reps of squat pulls and good morning dips, supersetted.
March 5- day off from training.
March 4- Long cycle clean and jerk- 2x24k: 7 reps; 2x20k: 24 reps; 2x16k: 20, 22 reps, all at 8rpm. Cardio: 30 minutes of Heavyhands and longstrength exercises, using an 8 inch step and 2.5 and 5 pound weights. Various moves- just kept stepping, swinging, and moving. Did not measure heart rate. Worked up a good sweat.
March 3- 30 minutes of heavyhands training. Used two cinderblocks to make an 8 inch step, and used a 2.5 pound plate in each hand. Did curl and press, ski poling, swinging to various heights, punching, etc. Good light cardio.
March 2- tried Heavyhands for a couple of rounds. Might be a good alternative for steady state cardio. Also did two 2 minute and one 3 minute session of barbell high pulls @ 20rpm.
Tuesday, February 5, 2013
40 Jerks, 2x24k
Today I tested 24k jerks. Previous best was 6m @ 6rpm, for 36 reps. Today: 4m @ 10rpm, for 40 jerks. That’s a 4 rep improvement- 11% more reps 2/3 the time. High rep light jerks seems to be working for me. Think I’ll keep it up!
Monday, February 4, 2013
Snatch Test
Today I tested the 24k snatch. Three weeks ago, I switched from timed sets with 24k, to timed sets with 12k. I cut the weight in half, and increased the pace, the time, and the reps. When I made the switch, I was doing 6:00 sets at 12 rpm with 24k (36 reps per arm). With the 12k, I did mostly 10:00 sets at 20 rpm. My goal was to increase my endurance and my pace, as I felt strong enough that I should be getting more reps out of the 24k, but my grip and shoulders were giving out. In the last two weeks, I’ve hit 5 sets of 200 with the 12k, so I feel like I “own” this weight. Today I tested the 24k, and will test the jerk tomorrow, having hit 4 sets of 100 and 1 set of 75 with 2 12k bells. Then I’ll resume training with the 16k, work up to sets of 100 jerks and 200 snatches, and test again.
I worked at 20rpm with the 24k, and hit 2m per arm, for 80 reps in 4m. My grip was going, but so were my legs and lungs. This may not have been a true max at this pace, but it was pretty close! If my math is correct, I had an 11 percent improvement in reps, and a 33% reduction in time. When I was training primarily with the 24k, I took a lot longer to recover between sessions, and had more soreness and discomfort afterwards. I’ve felt great doing high rep sets with lower weight- lots of energy, with very little soreness. My conditioning has improved greatly doing several 10:00 sets each week.
Friday, February 1, 2013
February Training Log
February 27- felt strong today, but did not feel the capacity for high rep work. Did 5 sets of 10 jerks @ 2x24k. Did 5 minutes of double clean and jerks with 2x32k, 1 rep every 30 seconds, putting the bells down to rest between reps. Did 10 reps in 5 minutes. This is still a very heavy weight for me. I've done 12 double jerks, and 10+ double cleans, but I'm not sure I could hit 5 clean and jerks with this weight. Did five deadlifts, double overhand grip, with 288- 1 every 30 seconds.
Edit: Came back after lunch and did a quick set of 16k snatches- 2m @ 20rpm, 1 hand switch, then 2x16k Long Cycle clean and jerk- 10m @ 8rpm = 80 reps. This is a PR for me. Probably not a true max, but still quite a challenge. Finished with some Roman Chair situps, and two sets of 20 jump squats @ 135.
February 26- Long Cycle Clean and Jerk- 2x24k: 9 reps @ 8rpm; 2x20k: 4m@ 8rpm; 2x16k: 26, 28 reps @ 12rpm. I think that 2x16k clean and jerks at 12rpm are some of the best cardio I've ever done.
February 25- day off from high rep long cycle. Not a lot of time today, so I did 1 set of 20 rep squats with 135, and 3 sets of 5 jerks with 2x32k, and 1 set of 4. I wanted a fifth rep, but I didn't feel I had it in me safely, so I called it a day.
February 24- Long cycle clean and jerk- 2x24k: 1m @ 8rpm. 2x20k: 28 reps @ 8rpm. 2x16k: 23 reps@ 8rpm; 25 reps @ 14 rpm. 12 rpm seems about as fast as I should be going with this weight. Perhaps I'll work up to 10m@ 12rpm with 2x12k as part of my endurance training.
February 23- Long Cycle Clean and Jerk- 2x24k: 8 reps @ slow pace; 2x20k: 25 reps @ 8rpm; 2x16k: 21, 23 reps @ 8rpm; 2x20k: 10m @ 8rpm. Finished with some Roman chair core work, and stretching.
February 22- Day off from high rep training. Practiced some deadlifts. Worked up to 288 pounds (my set was marketed as a 300 pound set, but the bar is 12 pounds light). About 10 singles @ 288, with various mixed grips and double overhand grips. Felt easy and light.
February 21- Long cycle clean and jerk- 2x24k- 7 reps, slow. 2x20k: 22 reps @ 8rpm. 2x16k, 18, 20 @ 8rpm. Roman chair situps and back extensions on the tire- 2 sets of 10 each. Several hours later: single clean and jerk- 16k- 20 minutes @ 8rpm, hand switch on the minute. 24k- 4m @ 8rpm, 1 hand switch. 32k- 2m @ 8rpm.
February 20- Long Cycle clean and jerk: 2x24k- 6 reps, slow. 2x20k: 19 reps @ 8rpm. 2x16k: 15, 17 reps. Following a template from the kettlebell sport program generator. Front Squat: 2 sets @ 135x5, 3 singles @ 205. Back squat: 225x3.
February 19- Long cycle clean and jerk- 2x20k- 4m @ 8rpm= 32 reps.
February 17- played around with long cycle for change of pace. 2x20k: 1m @ 8rpm. 2x24k: :30, 1:00, 1:30 @ 8rpm; 2x16k: 5m @ 8rpm.
February 16- Snatch, 16K 4m @ 20 = 40/40 snatches. Kettlebell Jerk/Tire flipping complex: 14 minutes of: 5 double jerks @ 2x24k, 5 tire flips (350-400 pounds). Got 8 rounds in 14 minutes, for 4 double jerks, 40 flips. Average heart rate: 140 bpm for 20 minutes, for about 275 calories burned. Great conditioning workout. Some situps, back extensions. Ukrianian deadlift: 2x5 @ 2x24k, 20 @ 32k.
February 14- Snatch, 16k: 6m @ 20rpm = 60/60 snatches. Snatch Pull, 24k: 2 sets of 20. Chin ups: 5,4,3,2,1. Jerk, 2x16: 6m @ 10rpm = 60 double jerks. For GPP today, I tried a Crossfit workout: Grace. This calls for 30 clean and jerks with 135 pounds for time. As I understand it, this can include full squat cleans or power cleans, as well as power jerks, split jerks, or push presses. I did power cleans, and a mix of split and power jerks. I only have iron plates and a cheap bar, so I had to lower it to the chest, then to the deck, after each rep, which cost me some time and energy. My time: 12:52. Certainly not competitive by Crossfit standards, but a heck of a workout for me. Finished with mobility work and stretching.
Today was my 4th time doing 6m in snatches and jerks with 16k. One more, then I'll move up to 8m (80 reps).
February 13- Trained with my new tractor tire for the first time- probably a 350 pound tire. Did 2 minutes of flips to warm up, then 10 minutes of flips. The first two minutes, I really chased it, and probably did 10-12 flips, then had to catch my breath. Probably 25-30 flips total. Still breathing heavy 10 minutes later. Then did Roman chair exercises on the tire: 3 sets of 5 each of full-range situps, back extensions, reverse hypers, lying leg raises. Later, tried to snatch, but couldn't- forearms were burning from flipping, and would not grip the bell. Maybe jerks later. Maybe not.
February 12- no training
February 11- Snatch, 16k: 6m@ 20rpm = 60/60 snatches. Jerk, 2x16k: 6m@ 10 rpm = 60 jerks. Barbell power clean and power jerk, 100 pounds: 4 sets of 5 as fast as possible with good technique- a tough conditioning session. A little jump rope. One round of :20 on/:10 off jumping jacks for 4 minutes at a pace of about 25 jumping jacks in :20.
February 10- cleaned the gym and played around with a few presses- nothing serious.
February 9- a day of hard physical work, but no weight training.
February 8- Barbell push press: 8,6,4 @ 125. Barbell power clean: 8,6,4 @ 125. Barbell front squat: 8,6,4 @ 125. Snatch, 16: 6m @ 20rpm =60/60. Jerk, 2x16k: 6m @ 10rpm =60 double jerks. Some calisthenics: stretching, jumping jacks, pushups, etc.
February 7- double jerk, 2x16k: 6m @ 10 rpm = 60 reps. Snatch pull, 32k: 1 set of 10. See-saw press: 16k: 10 reps/20k: 5 reps x 3. 3 sets of 45s-1m jump rope.
February 6- Snatch, 16k- 7:00 @ 20rpm (80 reps left, 64 reps right. Put it down because form was degenerating). Decided to start 16k at 60 reps, and work up to 100. Did Dan John's "Rapid Ascent"program: barbell press: 8,6,4 @ 85 pounds. Power clean: 8,6,4 @ 125. Front squat: 8,6,4 @ 125.
February 5- Double Jerk test, 24k. Got 4m at 10rpm = 40 reps. Could perhaps have gotten more at a slower pace.
February 4- Snatch test, 24k. 4 minutes @ 20rpm= 40/40 reps. Not a true max, but close.
February 3- rest for test days
February 2- rest for test days
February 1- very cold in the gym today. Jerks, 2x12k: 10m @ 10rpm= 100 reps. 2x20k: 2 sets of 2m @ 10rpm, 2m rest= 40 reps. Stretching, and a little poomse and heavy bag practice.
Edit: Came back after lunch and did a quick set of 16k snatches- 2m @ 20rpm, 1 hand switch, then 2x16k Long Cycle clean and jerk- 10m @ 8rpm = 80 reps. This is a PR for me. Probably not a true max, but still quite a challenge. Finished with some Roman Chair situps, and two sets of 20 jump squats @ 135.
February 26- Long Cycle Clean and Jerk- 2x24k: 9 reps @ 8rpm; 2x20k: 4m@ 8rpm; 2x16k: 26, 28 reps @ 12rpm. I think that 2x16k clean and jerks at 12rpm are some of the best cardio I've ever done.
February 25- day off from high rep long cycle. Not a lot of time today, so I did 1 set of 20 rep squats with 135, and 3 sets of 5 jerks with 2x32k, and 1 set of 4. I wanted a fifth rep, but I didn't feel I had it in me safely, so I called it a day.
February 24- Long cycle clean and jerk- 2x24k: 1m @ 8rpm. 2x20k: 28 reps @ 8rpm. 2x16k: 23 reps@ 8rpm; 25 reps @ 14 rpm. 12 rpm seems about as fast as I should be going with this weight. Perhaps I'll work up to 10m@ 12rpm with 2x12k as part of my endurance training.
February 23- Long Cycle Clean and Jerk- 2x24k: 8 reps @ slow pace; 2x20k: 25 reps @ 8rpm; 2x16k: 21, 23 reps @ 8rpm; 2x20k: 10m @ 8rpm. Finished with some Roman chair core work, and stretching.
February 22- Day off from high rep training. Practiced some deadlifts. Worked up to 288 pounds (my set was marketed as a 300 pound set, but the bar is 12 pounds light). About 10 singles @ 288, with various mixed grips and double overhand grips. Felt easy and light.
February 21- Long cycle clean and jerk- 2x24k- 7 reps, slow. 2x20k: 22 reps @ 8rpm. 2x16k, 18, 20 @ 8rpm. Roman chair situps and back extensions on the tire- 2 sets of 10 each. Several hours later: single clean and jerk- 16k- 20 minutes @ 8rpm, hand switch on the minute. 24k- 4m @ 8rpm, 1 hand switch. 32k- 2m @ 8rpm.
February 20- Long Cycle clean and jerk: 2x24k- 6 reps, slow. 2x20k: 19 reps @ 8rpm. 2x16k: 15, 17 reps. Following a template from the kettlebell sport program generator. Front Squat: 2 sets @ 135x5, 3 singles @ 205. Back squat: 225x3.
February 19- Long cycle clean and jerk- 2x20k- 4m @ 8rpm= 32 reps.
February 17- played around with long cycle for change of pace. 2x20k: 1m @ 8rpm. 2x24k: :30, 1:00, 1:30 @ 8rpm; 2x16k: 5m @ 8rpm.
February 16- Snatch, 16K 4m @ 20 = 40/40 snatches. Kettlebell Jerk/Tire flipping complex: 14 minutes of: 5 double jerks @ 2x24k, 5 tire flips (350-400 pounds). Got 8 rounds in 14 minutes, for 4 double jerks, 40 flips. Average heart rate: 140 bpm for 20 minutes, for about 275 calories burned. Great conditioning workout. Some situps, back extensions. Ukrianian deadlift: 2x5 @ 2x24k, 20 @ 32k.
February 14- Snatch, 16k: 6m @ 20rpm = 60/60 snatches. Snatch Pull, 24k: 2 sets of 20. Chin ups: 5,4,3,2,1. Jerk, 2x16: 6m @ 10rpm = 60 double jerks. For GPP today, I tried a Crossfit workout: Grace. This calls for 30 clean and jerks with 135 pounds for time. As I understand it, this can include full squat cleans or power cleans, as well as power jerks, split jerks, or push presses. I did power cleans, and a mix of split and power jerks. I only have iron plates and a cheap bar, so I had to lower it to the chest, then to the deck, after each rep, which cost me some time and energy. My time: 12:52. Certainly not competitive by Crossfit standards, but a heck of a workout for me. Finished with mobility work and stretching.
Today was my 4th time doing 6m in snatches and jerks with 16k. One more, then I'll move up to 8m (80 reps).
February 13- Trained with my new tractor tire for the first time- probably a 350 pound tire. Did 2 minutes of flips to warm up, then 10 minutes of flips. The first two minutes, I really chased it, and probably did 10-12 flips, then had to catch my breath. Probably 25-30 flips total. Still breathing heavy 10 minutes later. Then did Roman chair exercises on the tire: 3 sets of 5 each of full-range situps, back extensions, reverse hypers, lying leg raises. Later, tried to snatch, but couldn't- forearms were burning from flipping, and would not grip the bell. Maybe jerks later. Maybe not.
February 12- no training
February 11- Snatch, 16k: 6m@ 20rpm = 60/60 snatches. Jerk, 2x16k: 6m@ 10 rpm = 60 jerks. Barbell power clean and power jerk, 100 pounds: 4 sets of 5 as fast as possible with good technique- a tough conditioning session. A little jump rope. One round of :20 on/:10 off jumping jacks for 4 minutes at a pace of about 25 jumping jacks in :20.
February 10- cleaned the gym and played around with a few presses- nothing serious.
February 9- a day of hard physical work, but no weight training.
February 8- Barbell push press: 8,6,4 @ 125. Barbell power clean: 8,6,4 @ 125. Barbell front squat: 8,6,4 @ 125. Snatch, 16: 6m @ 20rpm =60/60. Jerk, 2x16k: 6m @ 10rpm =60 double jerks. Some calisthenics: stretching, jumping jacks, pushups, etc.
February 7- double jerk, 2x16k: 6m @ 10 rpm = 60 reps. Snatch pull, 32k: 1 set of 10. See-saw press: 16k: 10 reps/20k: 5 reps x 3. 3 sets of 45s-1m jump rope.
February 6- Snatch, 16k- 7:00 @ 20rpm (80 reps left, 64 reps right. Put it down because form was degenerating). Decided to start 16k at 60 reps, and work up to 100. Did Dan John's "Rapid Ascent"program: barbell press: 8,6,4 @ 85 pounds. Power clean: 8,6,4 @ 125. Front squat: 8,6,4 @ 125.
February 5- Double Jerk test, 24k. Got 4m at 10rpm = 40 reps. Could perhaps have gotten more at a slower pace.
February 4- Snatch test, 24k. 4 minutes @ 20rpm= 40/40 reps. Not a true max, but close.
February 3- rest for test days
February 2- rest for test days
February 1- very cold in the gym today. Jerks, 2x12k: 10m @ 10rpm= 100 reps. 2x20k: 2 sets of 2m @ 10rpm, 2m rest= 40 reps. Stretching, and a little poomse and heavy bag practice.
The Price of Admission
Lately I've been thinking about my training. Specifically, I've been thinking about why I'm stalling out. I hit rank III in the snatch in June of 2011, with the 20k. I got into the mid-40's per arm with the 24k, and stalled out. A year and a half later, I'm still in the low to mid-40's per arm with the 24k. I made CMS in the single clean and jerk in June of last year, and in 7 months, have not progressed. I've come to a simple conclusion- I don't have enough endurance. My technique is good enough that I should be hitting higher numbers, and I honestly don't think strength is the limiting factor. I could be stronger, but kettlebell sport is one of those events where after a point, being stronger does not significantly add reps to one's total.
Why is my endurance lagging? I have two theories. First, I don't run. I hate running. There, I said it. I don't see this changing any time soon. The other reason, and I think its more important, is that I set the bar too low as far as standards for moving up to a heavier weight. Take the snatch, for example. I made rank III under the old USAKL standards, which required 106 reps with a 20k bell. I hit 107 for rank, and that was a PR. I immediately jumped up to the 24k's, climbed to the low 40's per arm, and stalled. Is it any wonder, if I can only do 50 reps per arm with the 20k, that I can only do 40 per arm with the 24k? What was I thinking? I was thinking that strength would get me through.
What to do about it? I've set a new price of admission: 100 reps. One hundred double jerks, and 100 snatches per arm. Until I "own" 100, I'm not moving up in my training weight. By "own" 100 reps, I mean hitting 100 reps in the jerk and 200 in the snatch at least five times in a two week period. If I can't hit 100 consistently, I don't own it, and I'm not ready to train at a higher weight. I've hit 200 snatches five times in the last week and a half with the 12k. I own it. I've hit 100 jerks 3 times, and 75 reps once, in the same period of time. I almost own it. Next, I'll own 100 with the 16k, then 20k, and so on.
Of course, I need to maintain my strength. I've found that fast, short sets with the 20k bells have helped me feel more explosive and powerful. So far, it's been 2 minutes at 10rpm in the jerk, and 2 minutes at 20 rpm in the snatch, after the longer sets.
I'm about two weeks into consistently hitting 10 minute sets. I feel better- the heavier bells beat me up. I recover faster. I'm starting to tone up a little. And I know that as I work up to triple digits with lighter weights, my numbers with the 24k's will rise. I will rank in the jerk and the snatch with the 24k. I anticipate an additional benefit: I earned CMS without training the single clean and jerk by working up to reasonably high reps in the biathlon with the 20k (85 jerks, mid 60's snatches per arm). As I get stronger and longer in the biathlon, I'll get the strength and conditioning I need for the final push to Master of Sport in the single clean and jerk. Stay tuned for progress.
Why is my endurance lagging? I have two theories. First, I don't run. I hate running. There, I said it. I don't see this changing any time soon. The other reason, and I think its more important, is that I set the bar too low as far as standards for moving up to a heavier weight. Take the snatch, for example. I made rank III under the old USAKL standards, which required 106 reps with a 20k bell. I hit 107 for rank, and that was a PR. I immediately jumped up to the 24k's, climbed to the low 40's per arm, and stalled. Is it any wonder, if I can only do 50 reps per arm with the 20k, that I can only do 40 per arm with the 24k? What was I thinking? I was thinking that strength would get me through.
What to do about it? I've set a new price of admission: 100 reps. One hundred double jerks, and 100 snatches per arm. Until I "own" 100, I'm not moving up in my training weight. By "own" 100 reps, I mean hitting 100 reps in the jerk and 200 in the snatch at least five times in a two week period. If I can't hit 100 consistently, I don't own it, and I'm not ready to train at a higher weight. I've hit 200 snatches five times in the last week and a half with the 12k. I own it. I've hit 100 jerks 3 times, and 75 reps once, in the same period of time. I almost own it. Next, I'll own 100 with the 16k, then 20k, and so on.
Of course, I need to maintain my strength. I've found that fast, short sets with the 20k bells have helped me feel more explosive and powerful. So far, it's been 2 minutes at 10rpm in the jerk, and 2 minutes at 20 rpm in the snatch, after the longer sets.
I'm about two weeks into consistently hitting 10 minute sets. I feel better- the heavier bells beat me up. I recover faster. I'm starting to tone up a little. And I know that as I work up to triple digits with lighter weights, my numbers with the 24k's will rise. I will rank in the jerk and the snatch with the 24k. I anticipate an additional benefit: I earned CMS without training the single clean and jerk by working up to reasonably high reps in the biathlon with the 20k (85 jerks, mid 60's snatches per arm). As I get stronger and longer in the biathlon, I'll get the strength and conditioning I need for the final push to Master of Sport in the single clean and jerk. Stay tuned for progress.
Tuesday, January 1, 2013
January 2013 Training Log
January 31- Chin ups: 6 sets of five throughout the day = 30 chins. Marine crunches: 3 sets of 20 throughout the day = 60 crunches. Snatch, 12k: 10m @ 20 rpm = 100/100. Snatch, 20k- 2 sets of 2m @ 20rpm, for a total of 40reps per arm. At this pace, I hit 1m per arm without slowing down. This was my fifth set of 200 in the last 11 days, I'm prepared to say that I pretty well "own" 200 snatches with the 12k, and move on to the 16k. First, I'll take the weekend off and then test with the 24k on Monday. I anticipate starting the 16k at around 70-80 per arm, and working up from there. We'll see next week.
I have scheduled 100 jerks with 2x12k tomorrow. If I hit this, I will have hit 100 reps 4 times, and 75 reps once in the last 11 days. If I hit it, I'll probably test and move up, as with the snatch.
January 30- no training
January 29- Jerk, 2x12k: 10m @ 10 rpm = 100 reps. Third set of 100 jerks. After 5, I'll test the 24k jerk. 100 jerks with this weight is harder than 100/100 snatches. Jerk: 2x20k: 2m @ 10rpm = 20 reps. Bent press, 32k: 3 singles per arm. Light presses for shoulder endurance: 2m @ 30 rpm, 12k =30/30. Hamstrings and groin feel tight. Light stretching and mobility work.
January 28- Snatch, 12k: 10m @ 20 rpm = 100/100 reps. This was my fourth set of 200 with the 12k. One more, and I'll take a day or two off from serious work, then test the 24k snatch. Snatch, 20k: 2m @ 20rpm = 20/20, for a sprint with a little heavier weight. In the evening, 5 minutes of get ups with a 16k bell.
January 27- a few sets of "fast 10's"- complexes with 2 16k kettlebells. 10 reps each of snatch to press, snatch to jerk, clean to front squat, and front squat to push press.
January 26- Single clean and jerk, 16k: 10m @ 12rpm, for 60/60 reps. Just over freezing in my garage, with a solid sheet of ice on everything outside. Worked up a good sweat. First to start to go: legs. My conditioning was fine, grip fine, shoulders feeling the effort, but nowhere near their limit.
January 25- Double jerk, 2x12k- 7.5m @ 10rpm- 75 reps. Barbell power clean and power jerk, 130 lbs.: 1 on the minute for 10 minutes. Barbell power snatch, 105 lb.: 1 on the minute for 10 minutes.
January 24- Marine crunches: 34. Chin ups: 10 (a test- this is a true max. I have not tested these in a while). Snatch, 12k: 10m @ 20rpm, one hand switch. 100/100.
January 23- no training
January 22- some body weight training: medicine ball (6 lb.) deck squats- 15. Marine crunches: 38 in 1 minute. Stretching and joint mobility. Kettlebell jerk: 2x12k- 10m @ 10rpm, for 100 consecutive jerks. This is my second set of 100. I think that in addition to progressing as outlined in the Jan. 21 post, working up to 100 with each weight, I'll test with the 24k after hitting 100 reps five times in the jerk and the snatch. Bud Jeffries wrote that in his swing program, after he worked up to high reps with lighter weights, his reps jumped with heavy weights as well. I plan to work high reps with 12k, 16k, and 20k in preparation for lifting the 24k on May 18 at the meet in Charlotte.
January 21- high rep snatch: 10 m @ 20 rpm with 12k- 100/100 snatches. These competition-length sets feel great compared to the heavier work I've been doing. I'll hit 100/100 a few more times in the snatch and 100 in the jerk with the 12k, then move up to the 16k. I expect to start at 80 with the 16k, then move up to 100. Rinse and repeat with 20k. Along the way, I'll include heavier sets to keep my strength as I increase my endurance. Finished with a quick 2 minute set of snatches @ 20rpm with 16k (40 snatches), and some dips and chins. Played with my grippers: 50 lb, 100 lb., 150 lb., and 250. 2 sets of 5 with the 50 and 100, singles with 150 and 250. Can't quite close the 250 consistently (at least not after snatches.)
January 20- lower back feels much better. Went for high rep double jerks: 10 m @ 10rpm with 2x12k. 5200 pounds lifted in 10 minutes. My conditioning was up to it, but I fatigued in the shoulders and legs because I could not rest in the rack position very well at this pace. This will come with time and practice.
January 19- no lifting today.
January 18- Lower back still a little funny, so no double jerks. Did 10 minutes of single clean and jerk with 12k @ 12 rpm, for 60 reps per arm, 120 total. Felt good!
January 17- Took a light day. Lower back pinch does not feel right with jerks, but swings and snatches are fine. Did 5 minutes of 16k swings with one hand switch, at about 33 swings per minute. Around 80 per arm. Did a competition style 10 minute snatch set with 12k, 20 rpm. 100 straight snatches per arm. Felt good to go for high reps. Broke a good sweat, heart rate elevated, and forearms burning. Probably need to spend more time doing very high reps with 12k and 16k to get my endurance up for the 24k. Did a few odd dips and chins with 25 pounds added weight.
January 16- no real training today. Started a set of 24k jerks, but I have a tweak in my lower back that hurts when I jerk, particularly in the catch.
January 15- No lifting today. Back feels tight and sore, probably from Zerchers.
January 14- Zercher squats- 185 x 3.
January 13- 24k swings: 3m @ +-34 rpm (1m per arm, then 30s per arm). About 100 swings. 24k tempo press: 2m @ 12 rpm. 24k dead snatch: 10/10. 2x24k clean: 10. Squat 135, 225. Deadlift 220x2, 310 x1. Zercher squat: 2x3 @ 135. Breaking in the Zercher squat movement as a possible deadlift assistance drill.
January 12- went to a squat/deadlift seminar from IBP. Might compete in the deadlift at Flex Gym Feb. 2. Weigh 189 @ 24% bodyfat- 43 pounds of fat. Thanksgiving and Christmas got out of control. If I lift at the meet, that's an incentive to lose 9 or 10 pounds in three weeks to get back under 181. Perhaps I can break my competition streak of 325 pound deadlifts.
January 11-
January 10- Jerk, 2x24k: 4m @ 8rpm; 3m break; 2m @ 8rpm. Squat: 130, 220, 270, 3 reps @ 200. Snatch, 32k- 2m @ 12rpm; 24k- 3m @ 16 rpm.
January 9- Snatch, 24k: 3x 1m @ 16rpm, 1m rest. All left, then right. Squats: 130, 220, 290, 2x3 @ 220. Alternating dips and chins every 15 seconds for 10 minutes- 20 dips, 20 chins. Standing Russian twist with 6 lb. medicine ball- 1 minute.
January 8- first real kettlebell session in a while. Jerk, 2x24k- 3 m@ 4rpm. 4x 1m @ 12rpm, 1m rest. 60 jerks total. Snatch, 24k: 5 x1m @ 12 rpm, 1m rest per arm, all left, then all right. 60 snatches per arm. Squat: singles @ 130, 180, 250. 200x3.
January 7- feeling a little better. Squat: 135, 205, 255, 2x3@ 205. 10 minutes of alternating 2 dips and 1 chin every 15 seconds. 40 dips, 20 chins in 10 minutes.
January 6- squat: 135, 185, 205, 2x3@ 135.
January 5- squat: 135, 185, 205, 275, 2x3 @ 185.
January 2-4- sick with bronchitis. Lost a couple nights sleep, and one really sick day, but overall, not too bad. I can do strength training, but nothing that makes me breathe fast, or I start coughing.
January 1- joint mobility warm up; Jerk: 2x24k- 6m @ 6rpm (36 jerks). This is a fairly difficult effort- I could get perhaps 1 more minute at this pace if I went all out. Triceps fatigue is the weak link. Starting some assistance lifts for leg and triceps endurance. Snatch: 24k- 6m @ 6rpm (36+36=72). Difficult, but not a max effort. Assistance lifts: air squats- 7m @ 6rpm, timed to match jerks. An easy, deep breathing exercise. Knees feel great afterward. I'll push this up to ten minutes. Dips- 5m @ 6 rpm, timed with jerks. Easy at first, then harder by the end. For triceps and shoulder strength, endurance, and flexibility. Unloaded between reps. Came back after about 90 minutes and did chin ups: 5m @ 6 rpm. Again, same timing as jerks. Let go and stood under the bar between reps. Strict chins as long as possible (about 2.5 minutes in), then added a little jump to make each rep. Mostly standard chin-ups with a supinated grip, but a few with mixed and pronated grips as well.
I have scheduled 100 jerks with 2x12k tomorrow. If I hit this, I will have hit 100 reps 4 times, and 75 reps once in the last 11 days. If I hit it, I'll probably test and move up, as with the snatch.
January 30- no training
January 29- Jerk, 2x12k: 10m @ 10 rpm = 100 reps. Third set of 100 jerks. After 5, I'll test the 24k jerk. 100 jerks with this weight is harder than 100/100 snatches. Jerk: 2x20k: 2m @ 10rpm = 20 reps. Bent press, 32k: 3 singles per arm. Light presses for shoulder endurance: 2m @ 30 rpm, 12k =30/30. Hamstrings and groin feel tight. Light stretching and mobility work.
January 28- Snatch, 12k: 10m @ 20 rpm = 100/100 reps. This was my fourth set of 200 with the 12k. One more, and I'll take a day or two off from serious work, then test the 24k snatch. Snatch, 20k: 2m @ 20rpm = 20/20, for a sprint with a little heavier weight. In the evening, 5 minutes of get ups with a 16k bell.
January 27- a few sets of "fast 10's"- complexes with 2 16k kettlebells. 10 reps each of snatch to press, snatch to jerk, clean to front squat, and front squat to push press.
January 26- Single clean and jerk, 16k: 10m @ 12rpm, for 60/60 reps. Just over freezing in my garage, with a solid sheet of ice on everything outside. Worked up a good sweat. First to start to go: legs. My conditioning was fine, grip fine, shoulders feeling the effort, but nowhere near their limit.
January 25- Double jerk, 2x12k- 7.5m @ 10rpm- 75 reps. Barbell power clean and power jerk, 130 lbs.: 1 on the minute for 10 minutes. Barbell power snatch, 105 lb.: 1 on the minute for 10 minutes.
January 24- Marine crunches: 34. Chin ups: 10 (a test- this is a true max. I have not tested these in a while). Snatch, 12k: 10m @ 20rpm, one hand switch. 100/100.
January 23- no training
January 22- some body weight training: medicine ball (6 lb.) deck squats- 15. Marine crunches: 38 in 1 minute. Stretching and joint mobility. Kettlebell jerk: 2x12k- 10m @ 10rpm, for 100 consecutive jerks. This is my second set of 100. I think that in addition to progressing as outlined in the Jan. 21 post, working up to 100 with each weight, I'll test with the 24k after hitting 100 reps five times in the jerk and the snatch. Bud Jeffries wrote that in his swing program, after he worked up to high reps with lighter weights, his reps jumped with heavy weights as well. I plan to work high reps with 12k, 16k, and 20k in preparation for lifting the 24k on May 18 at the meet in Charlotte.
January 21- high rep snatch: 10 m @ 20 rpm with 12k- 100/100 snatches. These competition-length sets feel great compared to the heavier work I've been doing. I'll hit 100/100 a few more times in the snatch and 100 in the jerk with the 12k, then move up to the 16k. I expect to start at 80 with the 16k, then move up to 100. Rinse and repeat with 20k. Along the way, I'll include heavier sets to keep my strength as I increase my endurance. Finished with a quick 2 minute set of snatches @ 20rpm with 16k (40 snatches), and some dips and chins. Played with my grippers: 50 lb, 100 lb., 150 lb., and 250. 2 sets of 5 with the 50 and 100, singles with 150 and 250. Can't quite close the 250 consistently (at least not after snatches.)
January 20- lower back feels much better. Went for high rep double jerks: 10 m @ 10rpm with 2x12k. 5200 pounds lifted in 10 minutes. My conditioning was up to it, but I fatigued in the shoulders and legs because I could not rest in the rack position very well at this pace. This will come with time and practice.
January 19- no lifting today.
January 18- Lower back still a little funny, so no double jerks. Did 10 minutes of single clean and jerk with 12k @ 12 rpm, for 60 reps per arm, 120 total. Felt good!
January 17- Took a light day. Lower back pinch does not feel right with jerks, but swings and snatches are fine. Did 5 minutes of 16k swings with one hand switch, at about 33 swings per minute. Around 80 per arm. Did a competition style 10 minute snatch set with 12k, 20 rpm. 100 straight snatches per arm. Felt good to go for high reps. Broke a good sweat, heart rate elevated, and forearms burning. Probably need to spend more time doing very high reps with 12k and 16k to get my endurance up for the 24k. Did a few odd dips and chins with 25 pounds added weight.
January 16- no real training today. Started a set of 24k jerks, but I have a tweak in my lower back that hurts when I jerk, particularly in the catch.
January 15- No lifting today. Back feels tight and sore, probably from Zerchers.
January 14- Zercher squats- 185 x 3.
January 13- 24k swings: 3m @ +-34 rpm (1m per arm, then 30s per arm). About 100 swings. 24k tempo press: 2m @ 12 rpm. 24k dead snatch: 10/10. 2x24k clean: 10. Squat 135, 225. Deadlift 220x2, 310 x1. Zercher squat: 2x3 @ 135. Breaking in the Zercher squat movement as a possible deadlift assistance drill.
January 12- went to a squat/deadlift seminar from IBP. Might compete in the deadlift at Flex Gym Feb. 2. Weigh 189 @ 24% bodyfat- 43 pounds of fat. Thanksgiving and Christmas got out of control. If I lift at the meet, that's an incentive to lose 9 or 10 pounds in three weeks to get back under 181. Perhaps I can break my competition streak of 325 pound deadlifts.
January 11-
January 10- Jerk, 2x24k: 4m @ 8rpm; 3m break; 2m @ 8rpm. Squat: 130, 220, 270, 3 reps @ 200. Snatch, 32k- 2m @ 12rpm; 24k- 3m @ 16 rpm.
January 9- Snatch, 24k: 3x 1m @ 16rpm, 1m rest. All left, then right. Squats: 130, 220, 290, 2x3 @ 220. Alternating dips and chins every 15 seconds for 10 minutes- 20 dips, 20 chins. Standing Russian twist with 6 lb. medicine ball- 1 minute.
January 8- first real kettlebell session in a while. Jerk, 2x24k- 3 m@ 4rpm. 4x 1m @ 12rpm, 1m rest. 60 jerks total. Snatch, 24k: 5 x1m @ 12 rpm, 1m rest per arm, all left, then all right. 60 snatches per arm. Squat: singles @ 130, 180, 250. 200x3.
January 7- feeling a little better. Squat: 135, 205, 255, 2x3@ 205. 10 minutes of alternating 2 dips and 1 chin every 15 seconds. 40 dips, 20 chins in 10 minutes.
January 6- squat: 135, 185, 205, 2x3@ 135.
January 5- squat: 135, 185, 205, 275, 2x3 @ 185.
January 2-4- sick with bronchitis. Lost a couple nights sleep, and one really sick day, but overall, not too bad. I can do strength training, but nothing that makes me breathe fast, or I start coughing.
January 1- joint mobility warm up; Jerk: 2x24k- 6m @ 6rpm (36 jerks). This is a fairly difficult effort- I could get perhaps 1 more minute at this pace if I went all out. Triceps fatigue is the weak link. Starting some assistance lifts for leg and triceps endurance. Snatch: 24k- 6m @ 6rpm (36+36=72). Difficult, but not a max effort. Assistance lifts: air squats- 7m @ 6rpm, timed to match jerks. An easy, deep breathing exercise. Knees feel great afterward. I'll push this up to ten minutes. Dips- 5m @ 6 rpm, timed with jerks. Easy at first, then harder by the end. For triceps and shoulder strength, endurance, and flexibility. Unloaded between reps. Came back after about 90 minutes and did chin ups: 5m @ 6 rpm. Again, same timing as jerks. Let go and stood under the bar between reps. Strict chins as long as possible (about 2.5 minutes in), then added a little jump to make each rep. Mostly standard chin-ups with a supinated grip, but a few with mixed and pronated grips as well.
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