View Full Version : luro's training log
goals:
- max strength
- GS (develop proficiency in technique and then conditioning so able last 10 minutes, after that point work on rpm)
also interested in clubbell training and joint mobility
i just started getting into GS style / timed set training the last few weeks
haven't worked out the split / cycling approach with the max strength work yet
today's workout 24/9/09
LCCJ 16kg - 5 minutes, 30sec rest then 12 x 1min/1min rest
abowe
25-09-2009, 08:39 AM
G`Day Luro
I share your interest in strength training and GS. I try to maintain a balance of absolute strength and power, endurance, flexibility and cardiovascular fitness. These objectives can conflict with each other considerably so clever training is paramount.
If your goal is max strength then you will need to diversify your training away from purely kettlebells. I suggest you do some BB work to build your "Absolute" strength. Squats, deads, bench, olympic lifts etc.
You can balance your objectives (Strength vs GS-endurance) in the same training program, but If you want to really improve then periodize(Tudor S Bompa and others) your training. For example a simple split might be 3 months GS focus whilst you maintain your current strength, then 3 months of GS maintenance and focus on building strength.
Good luck and enjoy!
hi abowe and thanks
i really must look into a more structured periodization approach as you suggest
any thoughts on say a 3 days/wk GS and 2 days/wk strength split ? or is that a compromise compared to a dedicated stretch of GS work (with say 1 day a week strength work) followed by a strength cycle (with perhaps 1-2 days "conditioning")
btw when i mentioned max strength, i should have specified i meant max strength with kettlebells as i don't currently do any barbell work (well, i do have an old school barbell and dumbbells). naturally there is a load limit with kettlebells due to design factors such as their size but i think there is still plenty of scope for me to improve strength through e.g. double/quadruple (2 kettlebells 1 hand) kettlebell work, making lifts harder through leverage/tempo etc.
also while not getting carried away with "party tricks", i do want to work up to a one-arm push-up and one-arm pull-up. pistols are no problem but the others seem a fair way off
today's workout 25/9/09
pullups
7 x bw, 6 x bw
ss w/pistols
2 x 10 x bw
mil press
3 x 5 x 28kg
alt fl press
3 x 10 x 20kg
swings
3 x 10 x 28kg
bup clean
3 x 5 x 20kg
around the body 20kg
2 x 1min clockwise/counterclockwise
26/9/09
get-up sit-up 4x5x16kg
1a jerk 3x10x28kg
dbl front squats 4x5x20kg
decline flyes 3x10x16kg
row 4x5x28kg
shrugs w/28kg 12, 10
muck around day
27/9/09
hanging leg raise 3x10
60mm old school barbell squats 3x10
old school dumbbell curls 3x10
old school dumbell press 3x10
cleans 3x10x20kg
old school barbell and dumbbell at stock weight, 26kg and 18kg respectively
1/10/09
jerks 16kg 4mins, 1min rest then 7x1min/1min rest
2/10/09
snatch 12kg 5mins, 45sec rest then another 5mins putting the bell down occasionally
^ left then right
1a jerks 16kg 3mins l, r
2/10/09 pm
30mins stationary bike medium pace
3/10/09
LCCJ 16kg 2mins, 1min rest then 7x1min/1min rest
muck around day, getting to know the new 16kg pro grades
4/10/09
dbl mil press 4x10x16
see-saw seated press 4x10x16
dbl floor press 4x10x16
dbl front squats 4x10x16
dbl lunge l,r 2x10x16
dbl rows 5x10x16
5/10/09
jerks 16kg 10min - put the bells down a few times but getting closer to lasting the 10mins, need to practice resting in the rack
cleans 16kg 7x1min l,r
6/10/09
snatch 16kg 20mins w/hand switch every 1min
clogger
06-10-2009, 11:22 AM
Great endurance mate!
cheers for the encouragement! form was a bit ordinary towards the end but the conditioning is getting there gradually
6/10/09 - pm
push press 16kg 10min l then 10min r
high pull 16kg 4min l,r alternating every 1min
around the body 16kg 14min clockwise/counter-clockwise alternating every 1min
tomorrow definitely a rest day or maybe 30min light stationary bike "active recovery"
8/10/09
LCCJ 16kg 6min, 15sec rest, 45sec, 15sec rest, 45sec, 1min rest, 1min, 15sec rest, 45sec, 1min rest, 1min, 15sec rest, 45sec, 1min rest then 12x1min/1min rest
approx 23mins under load in total workout time 38min
8/10/09
arvo - walk 30mins
evening - stationary bike 30mins medium pace
9/10/09
snatch 16kg 20mins alternating hands every 1min
1a jerk 16kg 3mins l, 3mins r
9/10/09 - pm
stationary bike 45mins medium pace
10/10/09
jerks 16kg 5min, 15sec rest, 45sec, 1min rest then 10x1min/1min rest
10/10/09 - pm
stationary bike 45mins medium pace
11/10/09
get-up sit-up 2x10x16kg
dbl windmill 2x10x16
1a swing 16kg 6min alternating hands every 1min
cleans 16kg 10min alternating hands every 1min
gs press 16kg 5x20 l,r
12/10/09
snatch 16kg 2x2min l,r then 11x1min l,r
13/10/09
jerks 16kg 4min, 30sec rest, 1 1/2mins, 30sec rest, 1min, 15sec rest, 1min, 15sec rest, 1min
1a jerks 16kg 2min l,r
14/10/09
warm-up: 1a jerks 16kg 2x1min l,r
work set: jerk 16kg 6min, 30sec rest, 2min, 30sec rest, 2min
assistance work: 1a gs press 2x10 r,l holding lockout for 5sec
15/10/09
cleans 16kg 10mins l,r
16/10/09
swing->high pull->snatch 16kg warm-up 2 x 1min l,r then 2min l,r, 1min rest, 2min l,r, 1min rest
thruster 16kg 1min l, 1min rest, 1min r, 1min rest, 1min l, 1min rest, 1min r, 1min rest
dbl push press 16kg 2min, 1min rest, 2min, 1min rest, 1min
17/10/09
row 1x5x20kg l,r then 3x5x32kg l,r
2h swings 1x10x20kg then 3x10x32kg
cleans 1x5x20kg l,r then 2x4x32kg l,r
dbl front squats 2x3x32kg
1a jerks 1x5x20kg l,r then 3x5x32kg l,r
fingertip deadlift 3x10x32kg
18/10/09
pull-ups 1x5xbw then 2x4x8kg
pistols 1x5xbw then 2x5x16kg (rack posn)
windmills 2x5x24kg l,r
kbell curls 3x5x16kg l,r
dbl floor press 1x10x20kg then 5x5x24kg
dbl suitcase deadlift 1x10x24kg then 3x10x28kg
18/10/09 pm
50mins stationary bike medium pace, some intervals in last 10min
19/10/09
warm-up 1a jerks 16kg 2x1min l,r
jerks 16kg 6min, 1min rest, 2min, 1min rest, 2min, 1min rest, 2min, 1min rest, 1min sprint, 1min rest, 1min sprint
monday-itis = cured!
20/10/09
stationary bike 15mins light pace
21/10/09
snatch 16kg 2x1min l,r then 3min l,r, 1min rest, 2min l,r, 1min rest, 2x1min l,r sprint
22/10/09
1a LCCJ 16kg 2x1min l,r
LCCJ 16kg 4.5mins, 1min rest, 1min, 1min rest, 1min, 1min rest, 1min, 1min rest, 1min
23/10/09
1a jerks 16kg 2x1min l,r
jerks 16kg 6min (60 reps), 1min rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 1min rest, 1min, 30sec rest, 1min
23/10/09 pm
snatch 12kg 5min l,r
1a cleans 16kg 2min l,r
push press 16kg 14min swapping hands every min
24/10/09
OALC 16kg 2x1min l,r
LCCJ 16kg 3mins, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min, 30sec rest, 1min
OAJ 16kg 16kg 20mins swapping hands every min
26/10/09
am
swing to high pull to snatch 16kg 5min l,r - put the bell down a few times
arvo
30min walk steady pace
pm
cleans 16kg 2x1min l,r
OAJ 16kg 2x1min l,r
OALCCJ 20kg 30min, swapping hands every min
thanks to mick for the pm workout suggestion - next time i'll get to the squats!
mick valentine
27-10-2009, 12:30 PM
no sweat mate, glad to help out.
27/10/09 am
snatch 12kg 5min l,r
snatch 16kg 3min l,r
thruster 20kg 4min swapping every min
pm
circuit 1min each lift
1a swings l,r
1a jerks l,r
high pulls l,r
cleans l,r
front squats
snatch l,r
gs press l,r
around the body clockwise/counter-clockwise
1 round w/20kg, 3min rest, 1 round w/16kg
28/10/09
OAJ 20kg 20mins swapping every min
29/10/09
OAJ 20kg 2min l,r
swings 20kg 2min
GS press 20kg 1min l,r
rows 20kg 1min l,r
floor press 20kg 1min l,r
deadlift 20kg 1min
around the body 20kg 1min clockwise/counter-clockwise
push press 20kg 1min l,r
cleans 20kg 1min l,r
OALCCJ 20kg 1min l,r
snatch 12kg 2min l,r sprint
Hey Leon
coming down foir the next comp?
Jamie
28 November ? yeah i reckon i will :)
30/10/09 am
20min stationary bike - intervals 40sec on 20sec off
arvo
30min walk medium pace
pm
snatch 16kg 2x1min l,r
3min l,r. 3min rest
3min l,r. 3min rest
2min l,r sprints
31/10/09
OALCCJ 16kg 2x1min l,r
LCCJ 16kg 5min, 2min rest, 1min, 1min rest, 1min, 1min rest, 1min, 1min rest, 1min, 1min rest, 1min sprint
1/11/09
jerks 16kg 4x1min l,r
8min, 5min rest
OAJ 20kg 16min swapping every min
1/11/09 pm
40mins stationary bike medium pace
2/11/09 am
snatch 16kg 2x1min l,r
3min l,r. 1min rest
2min l,r
pm
OAJ 16kg 2x1min l,r
jerks 16kg 10min, put the bell down 4-5 times for around 10-15sec
3min rest
OAJ 20kg 4min swapping every min
OAJ 16kg 30min swapping every min
3/11/09 am
snatch 16kg 2x1min l,r
4min l,r. 2min rest
2min l,r. 1min rest
2min l,r
pm
OALCCJ 16kg 4x1min l,r. 2min rest
OALCCJ 20kg 6min, swapping every min
3min rest
LCCJ 16kg 2min, 30sec rest, 1.5min, 30sec rest, 45sec, 1min rest, 1min
cleans 16kg 1min l,r
dbl floor press 16kg 20, 15, 15, 15
4/11/09 am
snatch 12kg 10min l, 2min rest, 6min r
pm
jerks 16kg 2x1min l,r
jerks 16kg 2min, 30sec rest, 8x1min/15sec rest
2min rest
push press 20kg 8min swapping every min
2mi nrest
see-saw press 16kg 1min, 1min rest, 1min, 1min rest, 1min, 1min rest
gs press 16kg for reps l,r to finish
5/11/09
40min stationary bike medium pace
6/11/09
snatch 16kg 20min l,r swapping every min
6/11/09 pm
focused on total volume instead of timed sets for something different
warm-up 1a jerks 16kg 2x1min l,r
then did 10 sets of 20reps of 16kg jerks in 35min
now i am sore :P
7/11/09 -am
cleans 16kg 1min l,r
jerks 16kg 1min l,r
front squats 16kg 1min
high pulls 16kg 1min
gs press 16kg 1min l,r
rows 16kg 1min l,r
floor press 2x20 l,r
pm
snatch 16kg 2min l,r. 3min l, 2min rest, 2.5min r. 1min l,r, 2min rest. 1min l,r, 3min rest. 1min l,r
8/11/09 -am
clubbells 6kg
front rock-its, doubles, side, 2-hand
front swings
side rock-its, single, 2-hand
side swing
pm
1a cleans 16kg 20min swapping every min
9/11/09 -am
1a jerks 16kg 2x1min l,r
jerks 16kg 4min
LCCJ 16kg 2min, 2min rest
1a jerks 16kg 2min l,r
1a swings 16kg 1min l,r, 2min rest
snatch 16kg 1min l,r
1a jerk 16kg 1min l,r
pm
snatch 16kg 2x1min l,r. 2min l,r, 1min rest, 1min l,r, 1min rest, 1min l,r, 1min rest, 1min l,r, 1min rest, 1min l,r, 2min rest, 1min l,r, 2min rest, 1min l,r
OAJ 16kg 10min swapping every min
10/11/09
am- 20min stationary bike medium pace
pm- 40min kettlebell "jogging" with the 16 (misc ballistic drills, going from one lift to the next when needed)
11/11/09
am- 15min stationary bike medium pace
pm- 30min stationary bike medium pace
12/11/09 am
snatch 16kg 2x1min l,r. 2min 45sec l (40 reps), 1min 50sec r (38 reps). 2.5min rest. 1min l,r (20,19). 3min rest. 1min l,r (22,20). 2min rest. 1min l,r (20,18)
pm
OAJ 16kg 2x1min l,r
jerks 16kg 11x20 reps (100reps in 10min 35sec, 200 in 25min 20sec)
although being broken up (with rest, putting bells down) it isn't going to teach me to rest in the rack etc, i do occasionally like doing large volume of reps like this. maybe i will do this once a month
13/11/09 am
cleans 16kg 20min swapping every min
push press 16kg 10min swapping every min
pm
stationary bike 30min bike steady pace (resistance = 6, previously 5)
bit behind in updating this thread
14/11/09
snatch 16kg 2x1min l,r
2min30 l (40), 2min15 r (37). 3 rest
1min45 l (30), 1min25 r (25). 2 rest
1min35 l (30), 1min25 r (25). 4 rest
1min35 l (30), 1min15 r (20). 3 rest
1min10 l (20), 1min15 r (17). 3 rest
1min20 l (20), 1min r (20). 3 rest
1min15 l (20, 1min r (20)
15/11/09
OALC 16kg 2x1min l,r
OALC 20kg 2min l,r. 2min l,r then swapping every min for total 30min. 5 rest
push press 20kg 14min swapping every min
16/11/09
snatch 16kg 2x1min l,r
3mins l (38), 2min r (31). 2 rest
1min50 l (30), 1min30 r (25). 2 rest
1min35 l (25), 1min30 r (25). 2 rest
1min30 l (25), 1min20 r (20). 2 rest
1min30 l (21), 1min25 r (20). 2 rest
1min20 l (20), 1min20 r (20). 2 rest
1min15 l (20), 1min15 r (20)
17/11/09
OAJ 16kg 2x1min l,r
jerks 5min25 (56). 2 rest
2min (20). 2 rest
1min30 (20). 2 rest
1min30 (20). 2 rest
1min30 (20). 2 rest
1min30 (20). 3 rest
1min40 (20), 3 rest.
1min25 (20), 3 rest.
1min25 (20), 3 rest.
1min25 (20), 3 rest.
1min30 (20)
19/11/09 am
snatch 16kg 2x1min l,r
4min l (51), 3min35 r (40), 2 rest.
1min55 l (30), 1min30 r (25)
pm
snatch 16kg 2x1min l,r
4min20 l (50), 3min15 r (40), 3 rest.
2min35 l (25), 1min45 r (25), 3 rest.
2min10 l (30), 1min50 r (25), 3 rest.
1min50 l (20), 1min30 r (25), 3 rest.
1min45 l (20), 1min30 r (20), 3 rest.
2min l (23), 1min30 r (21)
20/11/09
am-45min bike (5min@5, 40@6)
pm
OAJ 16kg 2x1min l,r
jerks 16kg 6min10 (57), 3 rest.
2min (17, 15), 2 rest.
dbl o/head lockout 16kg 45sec, 1min, 1min
gs press 20kg 7min swapping every min
lockouts again 1min, 1min, 5 rest.
jerks sprints 16kg 1min, 1min
push press sprints 16kg 3x1min l,r.
21/11/09
am bike 45min - 5@5, 40@6
pm bike 35min - 5@5, 30@6
22/11/09 am
snatch 16kg 2x1min l,r
4min l (50), 3min r (45), 3 rest.
2min l (25), 1min40 r (25), 3 rest.
1min20 l (20), 1min15 r (20), 3 rest.
OALC 16kg 2x1min l,r. 3min l,r. 3 rest.
OAJ 2min l,r, 2 rest.
dbl military press 16kg 10, 10, 10, 10
pm
bike 45min - 5@5, 40@6
23/11/09
bike 45min - 5@5, 40@6
/resurrects thread
http://www.youtube.com/watch?v=qtZE6jkiDEU
20kg jerk 6min 7rpm, shoulder dislocations, pull-aparts to chest and behind neck, 20kg snatch 8min 14rpm, shoulder dislocations, 28kg OAJ 2 x 12/12, 24kg swings 30/30
http://www.youtube.com/watch?v=aQKGDts5Yk4
20kg snatch 6min ~15rpm, 16kg jerk 8min 10rpm, 28kg OAJ 12/12, 24kg gs swings 30/30
bit of an ordinary workout. 16kg jerks are still a challenge at 10+ rpm, though i think i could do better if i was fresh. timing was off with the OAJ.
snatch is fine.
http://www.youtube.com/watch?v=6WZxwadiIf4
20kg jerks 3min 9rpm, 16kg jerks 5min 10rpm, 16kg snatch 10min ~15rpm
http://www.youtube.com/watch?v=RwKuC1UeBPQ
20kg snatch 8min ~14rpm, 20kg jerks 7min 6rpm, 28kg OAJ 12/12, 24kg gs swings 30/30
22/2/2011
20kg jerks 3 x 3min @ 7rpm, 1 x 4min @ 6rpm
23/2/2011
rest
24/2/2011
http://www.youtube.com/watch?v=qIMHG4Yf72M
20kg jerk 6min 14rpm, 20kg OAJ 6min, 20kg OALC 6min, 16kg one arm clean and press 6min, 16kg push press 6min
perth summers + kettlebells = broken
25/2/2011
http://www.youtube.com/watch?v=DqZ5Buko9uM
16kg jerk 8min 10rpm, 16kg snatch 8min, 28kg OAJ 12/12
just pouring sweat these days i'll be so glad when summer is over
26/2/2011
many 20kg jerk 2min 9rpm sets to work on technique
27/2/2011
http://www.youtube.com/watch?v=1nKCVJMGJ0I
20kg jerk 5min 6rpm, 20kg snatch 8min 14rpm, 28kg OAJ 4 x 12/12, 24kg swings 30/30. videocam conked out part way through OAJ sets
28/2/2011
http://www.youtube.com/watch?v=ktb4fydoF-U
20kg jerk 8min 6rpm then did an extra 12 reps - was feeling ok but then legs got tired, 20kg snatch 6min 14rpm - bell handle was way slippery on right so had to adjust technique. guess it doesnt hurt to practice that scenario occasionally. finished with 16kg OALC for 30min with one switch. zzzzz
1/3/2011
http://www.youtube.com/watch?v=twSDfhnd6NY
20kg snatch 8min 15-16rpm, 20kg jerk 5min 7rpm. need a bit more bell height on some of the jerks. legs bein a bit lazy. overhead lockout position feeling ok. trying to emphasise longer lockouts and more relaxed
2/3/2011
http://www.youtube.com/watch?v=SVzYq8JaFFM
16kg one arm long cycle 20min ~12rpm w/switch every minute
3/3/2011
http://www.youtube.com/watch?v=NrLJgo3_sog
am 50min bike @ 5 (light-medium resistance) steady pace
pm 20kg jerk 3 x 3min 9rpm, 16kg snatch 8min ~16rpm
4/3/2011
20kg snatch 7.5min 14rpm, 16kg jerk 7min 10rpm
5/3/2011
http://www.youtube.com/watch?v=sKN17yOz32k
16kg jerk 8min ~8rpm, 16kg snatch 8min ~16rpm
7/3/2011
http://www.youtube.com/watch?v=OPA7Nq0Yubs
20kg jerk 10min 6rpm, 16kg snatch 8min 16rpm
8/3/2011
http://www.youtube.com/watch?v=iH0H331wThM
20kg snatch 8min 16rpm, 16kg jerk 8min 8rpm followed by short sprint set then 3min 12rpm
9/3/2011
http://www.youtube.com/watch?v=LX1OCnJ3lCg
20kg snatch 8min 14rpm, 20kg jerk 5min 7rpm
going through the motions
10/3/2011
http://www.youtube.com/watch?v=40C7wUvzjyw
20kg jerk 2 x 5min 6rpm, 16kg snatch 8min 16rpm
12/3/2011
http://www.youtube.com/watch?v=Hi7eofS3op8
16kg one arm long cycle for 40min with switch every minute
14/3/2011
http://www.youtube.com/watch?v=4Wg1bR9WV4U
am - 40min bike
pm - 5 x 16kg jerk 3min 8rpm [focusing on heel stomp at lockout], 3 x 16kg snatch 4min ~16rpm
Man, nice work luro. You make it look easy.....
hey cheers wez :) most workouts certainly don't feel easy but i'm plodding along and making some progress!
15/3/2011
http://www.youtube.com/watch?v=7CI2xkO_5CM
am - 40min bike
pm - 20kg OAJ 10min 12rpm [stomping away again] followed by 2 x 20kg snatch 4min 14rpm
16/3/2011
http://www.youtube.com/watch?v=LhNkzgzC1xE
am - 45min bike
pm - 16kg OALC 20min 12pm with hand switch every min
17/3/2011
http://www.youtube.com/watch?v=SHYgzB_ByOw
am - 45min bike
pm - 16kg long cycle 10min 6rpm
18/3/2011
http://www.youtube.com/watch?v=kWoVXCO67ns
am - 40min bike
pm - 2 x 16kg jerk 5min 10rpm, 16kg snatch 6min 16rpm
19/3/2011
am - training with Wolkowinski!
asymmetric double clean and press: 2 x 12kg + 20kg 1,2,3,4,5 then 5 double squats, 3 x 16kg + 24kg 1,2,3,4,5 then 5 double squats
misc indian club practice
http://www.youtube.com/watch?v=bxhAnk9TFVg
pm - 20kg OALC 10min, 16kg OAJ 10min. don't know why i trained a second time today - fairly lacklustre session and tired/sore so tomorrow is definitely a rest day (well .. maybe some very light club work) and no extra cardio next week in mornings
20/3/2011
soooo trained again today haha. but nothing much
http://www.youtube.com/watch?v=W-S9uOd0FX4
am - 30min bike
pm - 16kg snatch 10min focusing on using legs then 16kg one arm push press 10min followed by some 2kg clubbell swinging. timed sets of 2min each side of three exercises. i'm very new to clubbells [can't recall the names of the exercises yet lol] so form needs some work. totally sold on their restorative benefits already though. i'll be getting some 1 lb and 2 lb wooden indian clubs sometime soon hopefully
got on the scales this morning and came to 77.8kg so going to make friends with salad this week :o
21/3/2011
http://www.youtube.com/watch?v=MJtkQ_LgIi4
20kg jerks 10min 7rpm, 16kg snatch 6min 16rpm, same 2kg club swinging as yesterday. UGH
well i can say two good things about that workout
1. it's over
2. while the jerks felt (and looked) like shit i think they can only improve as i don't have much experience yet with 10min sets @ 20kg
today's lesson: actually focus on what you're doing or else you'll most likely end up with poor performance! can be hard to concentrate particularly on a monday but put the effort in!
22/3/2011
http://www.youtube.com/watch?v=UR82oDbS_nI
20kg snatch 5 1/2min 14rpm (had to cut set short because bell handle too slippery from sweat GRRR. seems to somehow occur during hand change - maybe brushes up against wristband so might just try wraps next), 3 x 16kg jerk 5min 8rpm, 2kg club swinging
23/3/2011
http://www.youtube.com/watch?v=g9liYl09Dj8
20kg jerk 5min 7rpm, 16kg jerk 5min 8rpm, 20kg snatch 6min 15rpm, 2kg club swinging
good session today. better focus
24/3/2011
http://www.youtube.com/watch?v=LvDSNKKWAcg
am - 45min bike
pm - 20kg snatch 6min 14rpm, 20kg OAJ 6min 12rpm, 20kg OALC 6min 10rpm, 2kg club swinging
26/3/2011
http://www.youtube.com/watch?v=wtE-KZPKV-A
20kg one arm clean and press 10min, 20kg OAJ 8min with hand switch every minute, 16kg snatch 8min
27/3/2011
maxwell daily dozen
bw is 77.5kg today. did get down to 76.3kg but been lazy with diet the last couple days
28/3/2011
http://www.youtube.com/watch?v=PxPqj9PFn3I
16kg long cycle 8min, 16kg double push press 5min. long cycle needs more practice but is not my focus - will sneak in the odd set here and there, say 4-6min at 6-8rpm to tidy up form
29/3/2011
http://www.youtube.com/watch?v=SfO2bIu4Fw4
16kg jerk 10min (about 10rpm), 16kg snatch (went a bit fast at first then kinda conked out plus the damn bell was so slippery again on right !!@#$@#$)
30/3/2011
http://www.youtube.com/watch?v=ErotZGSYT_4
2 x 20kg jerks 5min 6rpm, 20kg snatch 8min ~15rpm (down to 14rpm or so on right), 2kg club swinging
31/3/2011
http://www.youtube.com/watch?v=zBRDBTNHdmA
20kg snatch 8min 14rpm, 20kg jerk 6min 7rpm, 16kg jerk 5min 8rpm
better snatch set today, focused on using hams n glutes. 20kg jerks needed to use legs more and timing was a bit off
2/4/2011
http://www.youtube.com/watch?v=RLMCfEurqUk
am - indian club practice
pm - 24kg one arm long cycle 10min 10rpm, 16kg snatch 8min 16rpm
4/4/2011
http://www.youtube.com/watch?v=l7Fj6D29hjE
i kinda have shin splints after yesterday's walk which is lame
anyway today 20kg snatch 8min 15rpm (this pace starting to feel better, also going to gradually switch to looking forward instead of up/forward - seems helps with lockouts i.e. arm bit further back as opposed to sometimes locking out a bit forward when looking up/forward), 16kg jerks 4min 6rpm, 20kg jerks 4min 6rpm (bit out of puff and just could not be arsed), 24kg swings 30/30
5/4/2011
http://www.youtube.com/watch?v=xI0pIKtPEtU
20kg snatch 6min 14rpm, 20kg OAJ 6min 12rpm, 20kg snatch 6min ~14rpm, 20kg OAJ 6min ~12rpm, 20kg OALC 6min ~10rpm
6/4/2011
http://www.youtube.com/watch?v=NsB7_Hf4qZ0
20kg snatch 8min 14rpm, 3 x 20kg jerk 3min 8rpm, 24kg swings 30/30
7/4/2011
http://www.youtube.com/watch?v=LxP64p-_kWQ
20kg jerk 7min 6rpm, 16kg snatch 8min 16rpm, 28kg OAJ 12/12
10/4/2011
http://www.youtube.com/watch?v=Q_QphQUSeCY
16kg snatch 10min, 16kg clean and press 10min
bit of random workout just felt like doing something
11/4/2011
http://www.youtube.com/watch?v=pWNplHBqTNI
20kg snatch 10min 14rpm, 20kg jerk 4min 6rpm
snatch i experimented with a shallower arc but i found i was catching the bell more toward the palm than hook grip so needs some tweaking. i thought 10min @ 14rpm would be getting toward "comfortable" however more work to do. jerks are going ok slowwwly improving technique with the 20s
12/4/2011
http://www.youtube.com/watch?v=7uQ1yadsHt8
16kg jerk 8min 8rpm, 16kg snatch 10min 15rpm
trained without wrist bands today, funky fresh FRIEDEL-STYLE! aaand i lllliked it
13/4/2011
http://www.youtube.com/watch?v=OeopaNnbd60
20kg snatch 6min 14rpm, 20kg OAJ 6min 12rpm, 20kg OALC 6min 10rpm
15/4/2011
http://www.youtube.com/watch?v=_QvyFhogUOA
20kg snatch 8min 14rpm, 3 x 20kg jerk 3min 8rpm
snatch set went well. drop is improved somewhat for less wear on hands and better grip endurance
those damn jerks!! first set was ok then.. i was a bit tired and, well, couldnt be bothered. tomorrow i will do a pile of short technique sets with the 16s
did some club swinging at the end - finally got some "proper" indian clubs for mobility work. did simple one arm circles forward and back, left and right, behind the head and then inward/outward mills
i think i am done training with wristbands unless for some reason i get too sore to train without them temporarily. maybe light wrist wraps would be useful for snatch down the track with heavier bell just to help stop sweat
16/4/2011
http://www.youtube.com/watch?v=yBpJrEiXPtM
16kg jerk practice, sets of 4min @ 8rpm
17/4/2011
http://www.youtube.com/watch?v=ji3fa9Ul7c8
20kg jerk 8min 6rpm, 20kg snatch 6min (14rpm but then slowed on right), 5 x 10 16kg double row + double gs press
bit fatigued from yesterday i think - got a cramp in my right arm part way through the jerk set and it continued in snatch (make sure you warm up properly people!). PISSED OFF at that point i decided to finish off with a few sets of rows and presses
feeling a bit overtrained and stale to be honest so i'm going to take a couple days off. bw today 77.7kg
22/4/2011
http://www.youtube.com/watch?v=wqeC6OCSv3c
20kg jerk 7.5min 6rpm (not shown), 16kg snatch 8min 16rpm, 28kg OAJ 12/12
jerks were ok bit more power but lockouts felt wobbly. snatch was ok. i really like the conditioning aspect of a fast snatch set
and also playing around with technique with the lighter weight - http://lockoutkettlebells.blogspot.com/2011/04/skill-building.html
23/4/2011
http://www.youtube.com/watch?v=91aE-Vi3lrs
16kg jerk 8min 8rpm, 16kg snatch 10min 15rpm, 24kg swings 35/35, 5 x 8 20kg row + gs press
24/4/2011
http://www.youtube.com/watch?v=SXMwlCh2B_w
20kg snatch 7min 14rpm, 20kg jerk 5min 8rpm, 28kg OAJ 10/10, 5 x 10 16kg towel curls + 16kg double floor press
25/4/2011
http://www.youtube.com/watch?v=hk1Odv6L0c0
16kg double push press 10min 8rpm, 16kg OALC 10min
26/4/2011
http://www.youtube.com/watch?v=q5aPZii_SL0
16kg jerk 6min 10rpm, 20kg snatch 6min 14rpm, 24kg swings 35/35, 4 x 5 24kg row + press
27/4/2011
http://www.youtube.com/watch?v=HFle6g_FKMg
5 x 20kg jerk 3min 6rpm, 16kg snatch 6min 18rpm, 5 x 10 16kg double row + gs press
28/4/2011
http://www.youtube.com/watch?v=J6MmNgPm8Tc
16kg long cycle 10min ~6rpm
need to clean the bells a bit higher so not wasting energy adjusting to get in proper rack position
29/4/2011
http://www.youtube.com/watch?v=uJ-NI1bF5eQ
20kg snatch 6min 14rpm, 20kg OAJ 6min 12rpm, 20kg OALC 6min 10rpm
30/4/2011
http://www.youtube.com/watch?v=fCTV4ExWMpI
24kg OALC 10min 8rpm, 20kg OALC 10min 10rpm, 16kg OALC 10min 12rpm
1/5/2011
pm- 45min bike @ 5
2/5/2011
http://www.youtube.com/watch?v=bQkwpjyk6FA
16kg long cycle 8min 8rpm
3/5/2011
http://www.youtube.com/watch?v=5j_BxOoh6fU
16kg jerk 2min 10+rpm, 16kg jerk 3min 8rpm, 20kg jerk 4min 6rpm, 16kg snatch 8min 16+rpm
4/5/2011
http://www.youtube.com/watch?v=Z-aUkO0n6go
16kg jerk 8min 8rpm, 16kg snatch 8min 16rpm
5/5/2011
http://www.youtube.com/watch?v=5nRe4DEg-EA
20kg snatch 8min 14rpm, 3 x 16kg jerk 2min 8rpm, 20kg jerk 3min 6rpm
6/5/2011
http://www.youtube.com/watch?v=SVqSlajL1_4
am- 65min bike @ 5
pm- 20kg jerk 5min 8rpm, 16kg jerk 5min 10rpm, 16kg snatch 6min 16rpm, 3 x 10 20kg row + press
7/5/20211
http://www.youtube.com/watch?v=rJiMhfPdJqw
5 x 16kg jerk 2min 8rpm, 20kg snatch 6min 16rpm, 2 x 12 16kg towel curls + 16kg floor flyes
8/5/2011
http://www.youtube.com/watch?v=7z7GinQRIZo
16kg long cycle 8min 7rpm, indian clubs - one arm forward/backward circles and double inward/outward mills, 16kg snatch 8min 14rpm
10/5/2011
http://www.youtube.com/watch?v=t4sr0YfOfmE
warm-up with 12, 16, 20kg OAJ, 4 x 16kg jerk 2min 10rpm, 4 x ~50 ~25kg barbell jump squats. probably a bit less as could not concentrate on counting. then 20min bike
11/5/2011
http://www.youtube.com/watch?v=U5ZuccTIU84
2 x 12kg snatch 2min 14rpm, 16kg snatch 6min 16rpm, 3 x 40/40 20kg swings, 20min bike
12/5/2011
http://www.youtube.com/watch?v=ngvmScux77Q
am- 45min bike
pm- 2 x 16kg long cycle 7min 7rpm, club swinging, 40min bike
13/5/2011
http://www.youtube.com/watch?v=naEpQVpS0rc
am- 60min bike
pm- 12kg/16kg/20kg OAJ, 16kg jerk 2min 10rpm, 3min 10rpm, 3min 8rpm, 2min 10rpm, 4 x 50 ~25kg jump squats
15/5/2011
http://www.youtube.com/watch?v=lDWlTEgu98g
am- 2 x 12kg snatch 2min 14rpm, 16kg snatch 6min 18rpm, 3 x 40/40 20kg swings
pm- 70min bike
16/5/2011
am- 65min bike
pm- 45min walk
17/5/2011
http://www.youtube.com/watch?v=FuILbrOBk1E
am- 45min bike
pm- OAJ with 12kg / 16kg / 20kg, 16kg jerk 2min 10rpm / 12rpm / 10rpm / 12rpm, 4 x 50 26kg jump squats
18/5/2011
http://www.youtube.com/watch?v=OwgKZUCe5xQ
am- 45min bike
pm- 2 x 12kg snatch 2min 14rpm, 16kg snatch 8min 16rpm, 3 x 20kg swings 40/40
19/5/2011
http://www.youtube.com/watch?v=wlrBxMBVWmo
am- 65min bike easy/slow pace
lunch- 60min walk
pm- 12kg / 16kg OAJ, 16kg long cycle 8min 8rpm, 6min 8rpm
21/5/2011
http://www.youtube.com/watch?v=1WLXti5b1mM
12kg / 16kg OAJ, 12kg jerk 2min 10rpm, 12rpm, 16kg jerk 2min 8rpm, 10rpm, 26kg jump squats 5 x ~50. and some club swinging along the way
22/5/2011
http://www.youtube.com/watch?v=eqGF3k_heKs
2 x 12kg snatch 2min 14rpm, 16kg snatch 6min 16rpm, 4 x 20kg swings 30/30
23/5/2011
http://www.youtube.com/watch?v=2AmPxIZs6dQ
12kg / 16kg / 20kg OAJ, 12kg jerk 2min 8rpm, 2min 10rpm, 16kg jerk 3min 8rpm, 2min 10rpm, 26kg jump squats 4 x ~60
24/5/2011
am- 45min bike
pm- 2 x 12kg snatch 2min 14rpm, 16kg snatch 8min 14rpm, 2 x 20kg swings 45/45
25/5/2011
am- 35min bike easy resistance slow pace
26/5/2011
am- 45min bike medium resistance snappier pace
came home late and just could not be bothered picking up the bells
28/5/2011
http://www.youtube.com/watch?v=Dnh03oZ7EtI
am- 20min bike - light/slow
pm- 12kg/16kg/20kg OAJ, 12kg jerk 2min 8rpm, 10rpm, 16kg jerk 3min 8rpm, 2min 10rpm, 12kg jerk 2min 12rpm, 26kg jump squats 5x50
29/5/2011
http://www.youtube.com/watch?v=GqDHKxb1rG4
am- 16kg snatch 10min 14rpm, 16kg jerk 6min 8rpm
pm- 65min bike steady pace medium resistance
30/5/2011
am- 45min bike
pm- 2 x 12kg snatch 2min 14rpm, 16kg snatch 6min 17rpm, 20kg swings 4 x 35/35
2/6/2011
am- 45min bike
had a bit of a bug this week but hope to get in at least two kbell sessions over the next 3 days
4/6/2011
http://www.youtube.com/watch?v=CQfoiLi0gTw
http://www.youtube.com/watch?v=1mdvAhCpgoU
am- 25min bike, club swinging
pm- 2 x 12kg snatch 2min 14rpm, 16kg snatch 6min ~17rpm, 3 x 20kg swings 40/40, club swinging
5/6/2011
am- 90min bike
pm- 25min bike
6/6/2011
am- 45min bike
pm- 60min bike
7/6/2011
am- 70min bike
pm- 12kg/16kg/20kg OAJ, 16kg jerk 6min 8rpm, clubs
8/6/2011
am- 70min bike
pm- 16kg jerk 5min 8rpm, 16kg OALC 6min 14rpm, clubs
9/6/2011
am- 45min bike slow
11/6/2011
http://www.youtube.com/watch?v=AoSmiIxNiA4
am- 35min bike
pm- 16kg jerk 10min 8rpm, 16kg snatch 10min 14rpm, 16kg OALC 10min 10-12rpm
12/6/2011
http://www.youtube.com/watch?v=bCwPcAuQ6L4
am- 70min bike
pm- 24kg OAJ 6min 8rpm, 20kg OAJ 10min 10rpm, 16kg gs press 10min 10-12rpm
15/6/2011
http://www.youtube.com/watch?v=TT-8S9ejhgg
am- 70min bike slow
pm- 12kg jerk 2min 10rpm, 2min 12rpm, 16kg jerk 3min 10rpm, 2min 12rpm, 26kg jump squats 4x50
16/6/2011
am- 70min bike
pm- 12kg snatch 2x2min 14rpm, 16kg snatch 8min 12rpm, 20kg swings 3x40/40
17/6/2011
45min bike
18/6/2011
25min bike
19/6/2011
70min bike cruisy
2/7/2011
http://www.youtube.com/watch?v=L27Lwf-0adU
9/7/2011
http://www.youtube.com/watch?v=NqXV3VQL1qk
12/7/2011
http://www.youtube.com/watch?v=x2OQs6E0ADk
16/7/2011
http://www.youtube.com/watch?v=OLOiU6sm-JY
http://www.youtube.com/watch?v=95KLFweT4B8
kettlebell jogging!
http://www.youtube.com/watch?v=nc3VC4PS6vA
a bit of OALC
http://www.youtube.com/watch?v=vaL87H9PkEk
MORE OALC! 16kg 30min 10rpm one switch. just for fun, as they say
http://www.youtube.com/watch?v=xa4i7Pwnt-o
some videos
http://www.youtube.com/watch?v=BYvTzqxsfrk
http://www.youtube.com/watch?v=Yd_3UFQ_9KA
http://www.youtube.com/watch?v=u-xS31nwWRE
hey gang, a few updates
http://www.youtube.com/_JoNI-o3zRM
http://www.youtube.com/TqjPGTYIYp4
http://www.youtube.com/WBFbmuR0qpU
http://www.youtube.com/bEo56W-HfbM
http://www.youtube.com/cD10-Rz7W9U
http://www.youtube.com/gkNwXm8lYG4
http://www.youtube.com/8GgVnoIg-jw
http://www.youtube.com/vVr3XnrEW8
http://www.youtube.com/4kRdcX7Nd74
24kg OAJ 1hr 8rpm
http://www.youtube.com/watch?v=si280OgLmDo
http://www.youtube.com/watch?v=AapKe0p96y4
http://www.youtube.com/watch?v=c1YfD9OzmyU
hey all, did a pressing marathon .. anyone can do it, give it a go!
http://www.youtube.com/watch?v=eB1sZOXIAC0
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