September 2016 Training Log

Sept. 29- Same as yesterday, coming down with something. No training, a few pistols throughout the day.

Sept. 28- Feeling sick today. Sore throat, cough. No training, but GTG pistol squats throughout the day.

Sept. 26- 176 lb. Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. Rested 5m, then barbell session. Squats, 45lb.: 3x5. Bench press, 45 lb.: 3x5. Bent over row, 65 lb.: 3x5.  Rested <1m between sets.

Sept. 24. - Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps.

Sept. 23- Low energy today. Long cycle clean and jerk, 2x24k:1m @ 5rpm. Single clean and jerk, 24k: 5m @ 6rpm, 1 hand switch.

Sept. 21- 172.5 lb. Long cycle clean and jerk, 2x23k. Warm up: 1m @ 5rpm. Work set: 10m @ 5 rpm = 50 reps. Swings, 49k: 2x10. 36 minutes of working with a pick and shovel.

Sept. 19- 174 lb. Long cycle clean and jerk, 2x23k (50 lb.). Warm up: 1m @ 5 rpm. Work sets: 5m @ 5rpm = 25 reps. Rested 4m, then 1m on, 1m off @ 5rpm for 6 sets.  Some basic bodyweight stuff, and worked with a shovel and pickax for about 45 minutes.

Sept 15. 175 lb. First day of weight training again. A good day. Long cycle, 2x22k. Warm up: 1m @ 5rpm. Work set: 53 reps in 10:00. 5 rpm for 9m, then an 8rpm sprint in the last minute. Rested a few minutes, then did 100 squat benders at an easy pace, took about 7m to do all 100. 2x25 pushups, and a little easy Roman chair and dip work. 10m in the hot tub.

Sept. 10-13- worked on the house. Rented a Dingo excavator to remove dirt, but the clay was so hard packed I had to break it up with a pickax.  About 800 square feet of clay, 8-10 inches deep.  From Saturday to Tuesday morning, Dorian logged 21 hours on the Dingo, and I picked and shoveled most of that time. Very hot.  This was tough to recover from.  I had hand pain and tingling until Thursday, and deep fatigue.  I've never worked so hard in my life. A few days off from training.

Sept. 9- 173.5 lb. An easy run today. Ran for 13 minutes, then walked for 7 minutes.  A couple of sets of 25 pushups. All nice and easy.

Sept. 8- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 5 rpm. Work set: 10m @ 5 rpm = 50 reps.

Sept. 6- Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5 rpm. Work set: 53 reps in 10m. 5 rpm for 9m, then an 8rpm sprint the last minute.

Sept. 4- 174.25- Long cycle clean and jerk, 2x21k. Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. A few sets of single pistol squats and one arm pushups throughout the day.

Sept. 3- 173.75 lb. Pistol squats: 2 sets of 10 reps, alternating legs. One arm pushups, wide leg stance: 2 sets of 10 reps, alternating arms. Ran an easy mile in 10:30, then 10 minutes of easy heavyhands with 2.5 lb. 15m in the hot tub.

Sept 2. 174.5 lb. Long cycle clean and jerk, 2x21k (46 lb.). Warm up: 1m @ 5rpm. Work set: 53 reps in 10m. 5 rpm for 9m, then 8rpm sprint last minute. 25 Hindu pushups, 16 snatches (1m) per arm with 21k.

Post-Cycle Testing

I’ve just completed a week of testing after running a long cycle training template for the last seven weeks.  I trained Monday, Wednesday, and Friday most weeks.  Each session consisted of a set at 4rpm with 2x28k, a set at 5rpm with 2x24k, and two sets at 6rpm with 2x20k.  Some days I did additional cardio after my kettlebell training, or on off days. Usually, my cardio consisted of pushing a lawnmower for at least an hour, manual labor, swings, snatches, or running.

The template called for a total of 80 sets.  Rep-for-rep, I got 77 of these sets. The three sets I just did not have in me were the 2x20k sets at the end of the second and third peaks of the cycle.

The training cycle was designed to improve my numbers with the 24k bells.  My goal was 50 reps. I tested with each of the kettlebell weights with which I trained.  Here are my results:

2x28k: 15 reps.  I’ve never trained with the orange bells before, so this was new ground. I got to 11 reps in training, going at 4 rpm.  I tested at 5 rpm, and went three minutes.  15 reps.  Nothing to write home about, but also not a true max.  I just wanted to establish a baseline for future testing.  Probably an 80% effort.  I do feel a lot stronger since I’ve been using these bells.

Video: https://www.youtube.com/watch?v=x6P3C_LMrQ4

2x24k: 40 reps in 10:00.  This is not a PR. I’ve done a single set of 50 reps, and I’ve gotten over 40 a few times last year. I don’t know if these bells are in my head, or if they are still too heavy.  I tried testing at 5rpm twice, and just could not keep going.  It felt too fast and too heavy, even though I got to 37 reps in training at this pace. The good news is that my grip, legs, and shoulders held out fine.  I just could not breathe fast enough to keep going. My technique is stronger than ever.  I decided finally to test for a 10 minute set. I had to drop to 4 rpm to get there. I’ve done tons of 10 minute sets with the 16k, 18k, and 20k kettlebells, but only 2 or 3 with the 24k’s.  This was not the PR I hoped for, but I’ll take a 10 minute set. I could have gotten a few more reps, I think, but I played it safe and settled for a 3-rep improvement over my best set in this training cycle.

Video: https://www.youtube.com/watch?v=FpM4DlwTJDo

2x20k: 76 reps in 10:00.  This is the real PR of this cycle. I held back in both of my previous tests, and could have gotten a few more reps with both the orange and the green bells.  I know that I can get 60 reps with the purples just about any time I try, so I can fall back to a 6rpm pace if I need to.  I got 8rpm for my first 5 minutes, then dropped to 6rpm for a minute.  I slowed down when I had to, and sped up when I could.  This was, honestly, the hardest GS set I’ve ever completed.  It’s the closest I’ve come to throwing up after a set. I fought hard for this one, and I’m very pleased with the result.  My previous best was 70 reps.

 Video: https://www.youtube.com/watch?v=gFvkGCNWBuc

Health:

Two others factors must be considered in evaluating the results of this training cycle.  First, I don’t hurt.  I’ve had problems in the past with my left elbow, both knees, and both shoulders when I’ve gotten to respectable volume with heavier (for me) bells. Early this year, a bout of elbow tendonosis set me back two months. I’ve been doing rehab and prehab work, and my elbow feels great.  I’ve adapted to this workload and weight without pain. 

Second, I lost 7 pounds in the last two weeks.  I don’t know if this had a bearing on my poor performance with the 24k’s, but it could have. They felt heavier at the end of the cycle than at the beginning. This could be accumulated fatigue, or the weight loss, or both.  I’m headed to 170, so I can compete in the 78k weight class in October.  If dropping weight affects my performance, I’ll need to get my weight off sooner rather than later so I can adapt to lifting at a lower bodyweight. 

What’s Next?

I’ll take a back-off week to stretch and rest, and consider my options.  If my math is right, after a next week I’ll have 9 weeks until the meet in Charlotte. I may run another cycle like this one, or I may focus on longer sets with the 24k’s. 

August 2016 Training Log

Aug. 30- 175 lb. Practiced poomsae: Taegeuk 1-8, Koryo.  Long cycle clean and jerk: 2x32k: 6 reps @ 4rpm. 2x28k: 10 reps @ 5rpm. 2x24k: 16reps @ 6rpm. 2x20k: 27reps @ 8rpm.

Aug. 30- 175 lb. Some easy pushups and mobility work today.

Aug 29- 176 lb. Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 9 reps @ 5rpm. 2x24k: 15reps @ 6rpm. 2x20k: 24reps @ 8rpm. GPP work: 2x10 reps of each: Roman chair front and back raise, dips, 1-arm rows with 20k.

Aug. 27- Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 8 reps @ 5rpm. 2x24k: 13reps @ 6rpm. 2x20k: 21reps @ 8rpm.

Aug. 26- 175.75 lb.  ran 2 miles in 19:45.  This may be the first two mile run I've ever done without stopping to walk. Felt fine.

Aug. 25- 175.75. lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 7 reps @ 5rpm. 2x24k: 12 reps @ 6rpm. 2x20k: 18 reps @ 8rpm.

Aug. 23- 176 lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 6 reps @ 5rpm. 2x24k: 10 reps @ 6rpm. 2x20k: 17 reps @ 8rpm.

Aug 19- 177.5 lb. Long cycle clean and jerk, 2x22k (20k with 4 lb. added, so 1/2 pound under 22k). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps.  This is a good pace and duration.  By the end, it was difficult, and my heart rate was over 180.  However, the set was well within my capabilities. The bells are 96 lb. together, which is 10 pounds less than 2x24k.  If I can drop 6 pounds, I only need 53 reps, so I'm going to keep working on getting very comfortable with 50+ with 22k, then with 24k. Rested about 13 minutes, then 10 presses per arm with 22k. 1x10 dips. 5 chins on rings. 5 pistols per leg. Curls: 20 reps with a pair of 12 lb. dumbbells.

Aug 18- 35 hindu pushups, along with various stretching.  Then shot a fox that was moving in on my hens.

Aug 17- Long cycle clean and jerk, 2x22k: 6m @ 6/5 rpm = 33 reps. Half snatch, 16k: 6m @ 10 rpm, switching hands every rep = 60 reps. Dumbbell curls: 1 set of 15 with 12 lb. dumbbells. Hindu pushups: 35 reps.

Aug 1- Long cycle clean and jerk. 2x28k: 11 reps @ 4rpm. 2x24k: 37 reps @ 5rpm. 2x20k: 31 reps @ 6rpm. Template called for another set of 33 reps with 2x20k, but I just did not have it in me today.  This was the third and highest mini peak.  Hardest session in this template. The next two sessions taper, then I'll test for 50+ reps with 2x24k.  I'll probably also test with 2x28, with a goal of 16 reps (4 minutes) and 2x20k, with a goal of 75+ reps.  It will be a faster pace than I use in training, but I am usually very fatigued before I pick the 20k's up, so it will be interesting to see how I do when I am fresh.  Finished the session with a slow set of 25 Hindu pushups, and 12 curls with a pair of 20 lb. dumbbells.

July 30 2016 training Update

It’s been a while since I’ve posted a training video
update.  Today’s session was the second
hardest in my current cycle.  Next
session is a peak before a taper, then a test for 50 reps long cycle with
2x24k.

Training is great!  I’m
down to 178, and expect to compete in the 78k weight class in Charlotte in
October.  Since this is an AKA meet, 53
reps gets me Rank 1. I felt like I could have gotten 50 reps today, even after
a set with the 28k’s. I’ve never felt this strong and smooth with the green
bells. The purples have never felt lighter. I’m confident of getting 50+ reps
at the end of this cycle.  The next
cycle, I plan to alternate 6/5 reps per minute, and shoot for 55+.

I’ve been working on my cardio through occasional running, pushing a lawnmower,
and lots of swing intervals, in addition to long cycle training.  I'm doing lots of bodyweight training (I've done as many as 90 pushups in one set), and dumbbell rehab work for my elbow.  No aches and pains.  I've never performed this well and felt this good at the same time.

July 2016 Training Log

July 30- 178 lb.  Long cycle clean and jerk. 2x28k: 1 reps @ 4rpm (2:30). 2x24k: 35reps @ 5rpm (7:00). 2x20k: 29, 31reps @ 6 rpm (4:50, 5:10). 

July 28- 179 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm (2:15). 2x24k: 32reps @ 5rpm (6:24). 2x20k: 26, 28 reps @ 6 rpm (4:20, 4:40). About 18 minutes under the bells.  This is the hardest session I've done so far in this cycle, but I felt strong throughout.  The next two will be tougher before I taper and test. After lifting, pushed a lawnmower for 2 hours and 10 minutes.  Heat in the mid-90's.  Kept the pace slow and steady, stopped a few times to hydrate.

July 27- 179 lb.  No training.

July 26- 180 lb. Did "simple" session today: 100 swings in 5m with a 32k Kettlebell, then rested 1m, then 1 getup on the minute for 10 minutes. Then did 14 sets of 40k 1-arm swings: 5 otm. 30 minutes total.

July  25- 180 lb. Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 23, 26 reps @ 6 rpm.  Easy run: 10 minutes.  Worked for 90 minutes on waterproofing new house.

July 22- 180 lb. Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 25 reps @ 5rpm. 2x20k: 21, 23 reps @ 6rpm.  Total of almost 15m under the bells today.

July 20- 180.75 lb. Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 22 reps @ 5rpm. 2x20k: 18, 20 reps @ 6rpm. Two-hand swings, 49k: 5 reps otm for 15m = 75 swings.

July 18- Worked for three hours waterproofing the basement of the new house. Long cycle clean and jerk. 2x28k: 10 reps @ 4rpm. 2x24k: 32 reps @ 5 rpm.  Template called for 26, 29 reps @ 6rpm with 2x20k, but did 3 hours of manual labor before starting training, and just could not complete the session.  This was the second mini-peak of this cycle, so a tough workout.

July 17- Worked for 1 hour digging mud out from around the basement of the new house after yesterday's storms.

July 16- Long cycle clean and jerk. 2x28k: 9 reps @ 4rpm. 2x24k: 29 reps @ 5rpm. 2x20k: 24, 26reps @ 6rpm.

July 15- Two hand swings, 49k: 5 reps otm for 10m = 50 swings.

July 14- Snatch, 28k.  5 reps otm for 24m -= 120 snatches.  Ripped a callous on left hand at 24m.

July 13- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24reps @ 6rpm.

July 11- Long cycle clean and jerk. 2x28k: 7 reps @ 4rpm. 2x24k: 24 reps @ 5rpm. 2x20k: 21, 19reps @ 6rpm.

July 8- Long cycle clean and jerk. 2x28k: 6 reps @ 4rpm. 2x24k: 21reps @ 5rpm. 2x20k: 17, 10reps @ 6rpm.

July 7- snatch, 28k: 5 snatches otm for 24m. 120 snatches.

July 6Long cycle clean and jerk. 2x28k: 5 reps @ 4rpm. 2x24k: 18 reps @ 6rpm. 2x20k: 15, 16reps @ 8rpm.

July 5- Pushups: 90 reps in one set (new PR).  40 reps straight, then sets of 5, resting in upward dog position until 90 reps.

July 4- Long cycle clean and jerk. 2x28k: 8 reps @ 4rpm. 2x24k: 27 reps @ 5rpm. 2x20k: 22, 24 reps @ 6rpm.  Snatch, 32k: 8 repeats of 5 snatches otm.  Then spent all afternoon working with a shovel on the foundation of my house.

July 1- Long cycle clean and jerk. 2x28k: 7 reps @ 4 rpm. 2x24k: 24 reps @ 5 rpm. 2x20k: 19, 21 reps @ 8rpm.  Rested 4m, then 5 snatches otm for 20m, 28k.

June 2016 Training Log

June 27- did not weigh in the morning, but weighed 183 about 1:00, right after my training session, so probably about 181 this morning. Long cycle clean and jerk. 2x28k: 1:30 @ 4 rpm (6 reps). 2x24k: 3:48 @ 5rpm (19 reps). 2x20k: 2:40 @ 6 rpm (16 reps), 2:50 @ 6 rpm (17 reps). Following an online template for now.  Goblet squat curls: 10 reps with 20k.  French press: 10 reps with 20k. Squats: 4x4 with 135 lb. Later, a little hot tub and steam room.

June 24- Tired from last few days of work.  Long cycle clean and jerk. 2x28k: 1:15 @ 4rpm (5 reps). 2x24k: 3:12 @ 5rpm (16 reps). 2x20k: 2:20 @ 6 rpm (14 reps), 2:30 @ 6rpm (15 reps).

June 23- No formal training, but loaded and unloaded 49 large double-pane windows into a rental truck and then into the basement of my house.  Very heavy and fragile.  Lots of slow lifting, carrying, stepping into the truck with weight.  About 45 minutes to load, then 45 to unload. Very hot, soaking with sweat. We'll call it GPP.

June 22- Long cycle clean and jerk. 2x28k: 4 reps @ 4rpm. 2x24: 14 reps @ 6rpm. 2x20k: 12, 13 reps @ 6rpm. Leg assisted chins: 15. Dips: 15. 

June 21- Did PT at CAP meeting.  1 mile run in 8:21.  Chin ups: 4. Pushups: 70.  Dips: 22. Sit ups: 30.

June 13- Floor press, 135 lb: 2x5. Deadlift, 225: 5 singles.  Long cycle clean and jerk, 2x24k: 6m @ 5rpm = 30 reps. Then about two hours of sawing and carrying wood.  I'm experimenting with handling heavier weights for a few reps before long cycle, to see if I can make the greens feel lighter.

June 11- a hard day of work on the land.  Felled a large oak, and cut a lot of it for firewood, as well as other work. About six hours of manual labor in 90+ degree heat. Before knocking off, I did 5x5 dips and 5x5 assisted chins.  I did the chins on low rings to allow some rotation, and with just enough leg drive to avoid elbow pain.  My left elbow tendon especially hurts when I do chins, so perhaps I can ease back into chin ups this way.

June 9- Long cycle clean and jerk, 2x23k. Warm up: 1m @ 5 rpm. Work set: 8m @ 5rpm = 40 reps.  Not a max- this pace felt pretty easy for me. Rested 5m, then did swings, 28k. 10 swings at :00 and :15 for 5m = 100 swings. 5 easy presses per arm with 24k.  A few hours light manual labor.

June 7- Early morning training: Turkish getups with 28k. 1 rep otm for 30m = 30 getups. Some manual labor, then a boat ride with a little tubing and swimming later in the evening.

June 6- Early in the morning, swing training with a 24k Kettlebell: 10 swings on the :00 and :30 for 15m = 300 swings.  Worked several hours with a chainsaw, then a quick long cycle session: 5m @ 23k (22.7k).  I've added 6 pounds to each of my 20k kettlebells, so they are 50 pounds each.  I'm working steadily toward regular 5-7m sets with 2x24k.   This is as close as I can get before using the green bells. Once I get a regular minimum of 5-7m, I can start adding volume and peaking for a meet or test. 60 reps with the 24k's is still the goal.

June 4- Turkish getups: 1 rep otm for 30 minutes with a 28k Kettlebell. 30 reps. A good strength workout, and easy cardio training.  Broke my left pinky toe about 20 minutes in- snagged it on the mat when I was sweeping my leg underneath on the way down.  Heard it pop and felt a sharp pain.  Finished the set, the mowed and weed-eated (sp?) for a few hours.  Taped it up. Hopefully it will not interfere with training.

June 3- A quick set of long cycle in the evening. 2x22k. Warm up: 1m @ 6rpm. Work set: 7m @ 6 rpm = 42 reps.

June 2- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 6rpm. Work set: 2m @ 6 rpm = 12 reps. Just practicing with the greens. Rested 3m, then 15m of swings with 24k: 10 reps on the :00 and :30 = 300 reps in 15m. Pulse at end about 180.

June 1- Turkish Getups, 24k: 1 rep otm for 30m = 30 getups. A welcome break as I was feeling jacked up from Monday's PR set of long cycle.

May 2016 Training Log

May 30- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 8m @ 6rpm = 48 reps. Rested a little, then 12 clean, squat, and press in 10m, 2x22k.  10 curls with 22k. Then worked with a chain saw for several hours.

May28- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps. Curls with 20 lb. dumbbells: 12, 10, 8.  French press with 16k Kettlebell: 12, 10, 8. Flyes with 20 lb. dumbbells: 12, 10, 8. Dips: 10.  Squat pulls with rings: 50 reps. About 6 hours of manual labor on the farm.

May 26 Long cycle clean and jerk, 2x22k.  Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps.  Some dumbbell work with 20 lb. dumbbells: 2x12 curls, French presses.

May 23- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps.  Rested 5m, then swings, 40k: 10 reps otm for 10m = 100 swings.  Some easy dumbbell work for elbow rehab.

May 20- Long cycle clean and jerk, 2x22k. Warm up: 1m @ 6rpm. Work set: 6m @ 6rpm = 36 reps.  Some farm work and breakfast, then went to the gym.  Ran 1.5 miles in 15:25, then 10 pushups otm for 10m = 100 pushups.

May 19- Long cycle clean and jerk. Warm up: 1m @ 8rpm with 2x20k. Work sets: 5m @ 6rpm, 2m @ 6rpm with 2x22k = 42 reps.  1m @ 6rpm with 2x28k.  Rested until recovered then “full cycle” (snatch, press, clean, jerk, swing) with a 16k kettlebell for 15m.  4 cycles per minute, changed hands every time. 60 each snatches, presses, cleans, jerks, swings. HR at end: 168 bpm.

May 18- Feel good after yesterday's hard training.  Practiced some kata: Taegeuk 1-6.

May 17- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. Work set: 8m @ 7rpm = 56 reps. Rested until full recovery (10+ m) then swings, 40k: 10 reps otm for 10m, then pushups, 10 reps otm for 10m.  100 swings and 100 pushups in 20m.  A few hours later, went to the gym and ran 1.5 miles in 15m, then sauna for 10m.

May 15- 1 set of 65 pushups before shower.  Did 40 at once, then rested in high position for a few breaths between sets of 5.

May 14- Long day- up at 3:45 to drive to South Carolina and back, then moved several loads from my house to storage.  Training: long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps.  Rested a few minutes, then 6 minutes of snatch, press, clean, jerk combo with 16k. Did 4 cycles a minute, switched hands on the minute.   Later, did some heavy one-arm swings: 5 reps otm with a 40k for 20m, then with a 49k for 2m. 22 minutes of cardio, 110 swings.

May 12- Probably weighed 178-179 in the morning- weighed 181 after lunch. In the morning, did a quick session. Swings, 32k: 100 in 5m, then pushups, 10 otm for 10m = 100. In the afternoon, long cycle clean and jerk, 2x20k. Warm up: 1m @ 7rpm. Work set: 7m @ 7rpm = 49 reps.

May 10- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps. Rested 3m, then swings with 32k: 100 in 5m. Rested 1m, then getups with 32k: 10 in 10m. 

May 9- Worked on moving.  In the morning, swings with a 32k: 100 in 5m.  In the evening, 10 pushups on the minute for 10 minutes.

May 7- Busy day, but took time out to do some swings.  50 swings in 5m with 40k.

May 4- Long cycle clean and jerk, 2x20k.  Warm up: 1m @ 6rpm. Work set: 7m @ 6rpm = 42 reps.  Rested 4m, then swings: 100 in 5m. Did 10 swings at every :00 and :30. Second set was done with 40k, all others with 32k. Rested 1m, then 10 getups in 10m with 32k. Some stretching.  Could have done more reps in long cycle, probably 10m at this pace, but left energy for swings and getups. All done before 8 am. I'm having trouble adjusting to early training, and am very tired and busy lately. However, I'm pleased with this workload, given my schedule. 3696 lb. of clean and jerks, 6480 lb. of swings, and 700 lb. of getups. 100 pushups throughout the day.

May 2- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 4rpm. Work set: 5:30 @ 4rpm = 22 reps.  Rested 4:30, then 100 swings in 5m with 32k. Rested 1m, then 10 getups in 10m with 32k. Will probably return to 20k long cycle soon, just needed a week or two with heavier weights. I might look into two-week blocks, alternating faster, longer sets with lighter weights and shorter, slower sets with heavier weights. Throughout the day, 60 pushups.