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.

December 2016 Training Log

Dec, 21- Long cycle clean and jerk, 2x22k. Modified Merkullin Pyramid: 1m, 2m, 3m, 4m, 3m, 2m, 1m, 1m, 1m, 1m, 1m @ 5rpm = 100 reps total.  Work:rest = 1:1.  This is a volume record for this weight. Then 2 x 10 dips, 2x10 diagonal pulls on rings.

Dec. 19- 175 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 4rpm. Work set: 5m @ 4 rpm = 20 reps, focusing on making each rep as easy as possible. Rested 2m, then single clean and jerk, 28k: 2m @ 8rpm = 16 reps.  Rested 2m, then single clean and jerk, 24k: 30m @ 8rpm = 240 reps. Not as hard as last time.

Dec. 16- Single clean and jerk, 32k: 16:40 @ 6rpm = 100 reps. Changed hands on the minute.

Dec. 12- Long cycle clean and jerk, 2x22k: 5m @ 5rpm = 25 reps. Rested 5m, then started single clean and jerk, 24k: 30m @ 8rpm = 240 reps.  This was the hardest thing I've done with a kettlebell.  The gym was so cold I could see my breath when I came in.  By the end of my set, there was steam coming off my face and neck. Pulse was 185 at the end of the set.  Upwards of 600 calories burned in this one set. Rested a few minutes, then 5 single deadlift singles @ 205 lb. 5 easy sets of 5 bench press @ 75 lb.  Rested about an hour, then built on the house for several hours- lots of overhead lifting and manual hammering.

Dec. 9- Single clean and jerk, 32k: 100 reps in 16:50.  Missed 1, so added it to the end. Felt like I could have gone for 20+ minutes, but stopped at 100 reps.  Video here: https://www.youtube.com/watch?v=pf7E8ghuGFI&feature=youtu.be

Dec. 7- Long cycle clean and jerk.  Warm up: 1m @ 6rpm with 2x22k. Work set: drop set of 2x22k (5m @ 5rpm) and 2x20k (3m @ 5rpm). Total of 40 reps in 8m.  Rested 2m, then Single clean and jerk, 16k: 10m @ 12rpm = 120 reps. Hand switch on the minute. Rested until recovered, then single clean and jerk, 32k: 10m @ 6 rpm = 60 reps.  First time I've ever done 10 minutes of anything with a red bell, so this felt good.   Deadlift: 4 singles @ 205 lb.

Dec. 5- Single clean and jerk, 22k: 30m @ 6rpm. Did 5m with each arm (30/30), then switched hands on the minute after that. 180 clean and jerks.

Dec. 2- An easy day after Wednesday's hard session.  Long cycle clean and jerk, 2x22k: 1m, 2m, 3m @ 5rpm = 30 reps.  Half snatch, 16k: 6m @ 12 rpm = 72 rpm. Single clean and jerk, 20k: 6m @ 8 rpm = 48.

November 2016 Training Log

Nov. 30- Long cycle clean and jerk, plus one arm long cycle. Warm up: 1m @ 5rpm with 2x20k.  Work set: 10m @ 5rpm = 50 reps with 2x20k, then immediately transitioned to one arm long cycle, 16k: 20m @ 10rpm, switching hands on the minute = 200 reps. Pulse at end of set: about 180. Rested a few minutes, then bench press, 100 lb.: 3x10. Curl with 20 lb. dumbbells: 3x10.  Foam rolling and stretching.

Nov. 28.  Not a great training day.  Very cold in gym.  Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 5m @ 6 rpm = 30 reps. Rested 3m, then half-snatch, 16k: 6m @ 12 rpm = 72 reps. Have not done these in a long time, so just trying them out again.  Rested a few minutes, then single clean and jerk, 20k: 6m @ 8rpm = 48 reps.  For half-snatches and OALC, hand switches on the minute. A few easy presses, then worked on framing and subfloor at a slow pace for a few hours.

Nov. 25- One arm long cycle clean and jerk, 16k. 30m @ 10rpm - 300 reps.  Did 5m per arm (50/50) for first 10m, then switched on the minute after that. 20 easy curls per arm with a 12 lb. dumbbell for elbow rehab.  Worked for 5 hours on framing and laying subfloor- lots of walking, carrying, bending, crawling, etc. Very tired afterward.

Nov. 23- 175 lb. Long cycle clean and jerk.  Warm up: 1m @ 6rpm with 2x20k. Work set: 8m @ 6rpm with 2x20k, then immediately 22m of OALC with 18k @ 8rpm. 48 reps with 2x20k, 176 reps with 18k, 30 minutes of work total. HR at end of session: 176.  Probably close to 600 calories burned. Rested a few minutes, then easy bench press: 3x5 with 100 lb. Then worked for about 90 minutes laying subfloor.

Nov. 21- One arm long cycle, 18k. 30m @ 8rpm = 240 reps. Switched hands on the minute. Then 3.5 bench press, 100 lb.

Nov. 14. Another half marathon set training set to break the monotony.   16k long cycle, 30 minutes @ 10 rpm, switching hands on the minute. 300 reps.

Nov. 11- Again, not feeling strong today.  Been very busy, and fatigue is piling up. Warmed up with long cycle, 2x22.5k: 1m @ 5rpm. Work set: 3m @ 5rpm = 15 reps. Bells felt heavy.  Got my head right, then tried a marathon set of one arm long cycle: 176 reps in 20 minutes with an 18k bell. First four minutes were at 12rpm with one hand switch, then dropped to 8rpm and switched hands every minute. Squat: 5x5 @ 70 lb. Military press: 5x5 @ 55 lb. Deadlift: 1x5 @ 115 lb. Pushup with hands on 48 inch elevation: 100.

Nov. 9- Not feeling "on it" today. Warmed up with long cycle, 2x22k5k: 2 sets of 1m @ 5rpm. Work set: 2x24k: 3:30 @ 4 rpm = 14 reps. Could have done more, but my head was not right. Squats: 5x5 @ 65 lb. Bench press: 5x5 @ 55 lb. Bent over row: 5x5 @ 70 lb. Alternated every set with 5 swings with a 40k Kettlebell. 25 squats, presses, rows; 75 swings. Finished with 20 curls (12 lb. dumbbells) and 15 pullovers (25 lb.)

Nov. 7- Long cycle clean and jerk. Warmed up with 2x22.5k: 1m @ 5rpm. Work set: 2x24k: 5m @ 5rpm = 25 reps.  Just practicing with the green bells. Squat: 5x5 @ 60 lb. Military press: 5x5@ 50 lb. Deadlift: 1x5 @ 95.  Just easy barbell work.

Nov. 4- 174 lb. Two sessions today in the middle of a busy day.  Morning: Stronglifts 5x5. Squat: 5x5 with 55 lb. Bench Press: 5x5 with 50 lb. Bent over row: 5x5 with 70 lb.  All lifts were very light, just grooving the movements.  I have not played with a barbell much for the past 18 months, so I'm starting at the bottom.  Felt good.  Second session was late afternoon. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10m.5rpm for 9m, then an 8rpm sprint for the last minute.

Nov. 2- 174 lb. Long cycle clean and jerk, 2x22.5k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Back squat: 2x5 with 135. Dips: 2x5. Pullovers: 1x10 with 20 lb. Curls: 1x15 with 12 lb. dumbbells.