Tactical Training Log 4000

[Kingo]

This is the first training log I've ever kept, may as well post it here.

Bit of background: Bloke, 27, ~90 kg. Been using kettlebells for a bit over a year now and pretty much exclusively but I also do a spot of running and martial arts.

I focus mainly on the competition lifts now but with swings instead of snatches. I haven't been doing jerks or long cycle for very long but I think I'm slowly getting it.

May give GS a go down the track but for now still using bracing/power breathing/maximum acceleration mechanics and just trying to build some experience under the bells.

**************************

13/05/2010

am

2x32 kg swings: 10x(4,6,10), 15, 10, 15 = 240.
45s - 2 min rest or a light jog between sets, using my beautiful brand new AKB progrades I picked up the other week.

Surprisingly easy considering all the tequila consumed last night.

[Tactical Tom]

Sounds tactical.

[Kingo]

14/05/2010

am

1x32 kg jerks: 4L/4R, 8L/8R, 6L/6R, 12L/12R, 4L/4R, 8L/8R, 6L/6R, 15L/15R = 63L/63R

Double entendres aside, this was quite tough on the wrists - probably need to smooth out the second dip. Rack position's getting more comfy despite not connecting elbow to hip.

[Kingo]

15/05/2010

Krav, 2 hrs

Did some double jerks afterwards with the 32's but had greatly reduced range of motion so it was pointless. Called it a day, will rest tomorrow and hit it again on Monday.

[Kingo]

17/05/2010

am

On the cans again last night, feeling very seedy.

Late last week a couple of 40 kg AKB pro-grades found their way into my possession so I broke them in this morning with double swings. Nothing stupid - I was still on the 24's only a few weeks ago and I've only had 3 sessions with the 32's (90, 150, 240 total reps).

2x40kg swings: ~15 sets of 4-8 reps = ~60-80 total.

Kinda scary but felt good. I like where this is going.

[Kingo]

18/05/2010

am

Wet, miserable conditions at the park this morning.

2x32kg swings: 6x(4,6,10,15) = 210 reps total

Acceleration started dropping off at rep 12 but the drive felt pretty solid overall. Good sesh in the end, glad I did it.

[Kingo]

19/05/2010

pm

I was meant to do this session yesterday arvo but the weather was still screwed. Friggin weather.

2x32kg jerks: 2,4,4,6, 4x(2,4,6), 7 = 71 total reps

Leaving some in the tank, plenty of rest +/- some laps between sets, going for quality practice. Stuck the hell out of the lockouts on the sets of 2 and played around with overhead holds at the end of some sets.

Lockouts and overhead stability are improving, still trying to find the optimal depth for the first dip as I think I'm going too deep - more explosive when it's shallower.

I still suck at these.

[Kingo]

20/5/2010

pm

2x40kg swings: 8x(4,6,10) = 160 reps. ~300m jog after each ladder, keeping the rests shortish.

Tempted to go for more but it would have been too much of a volume increase from Monday. Not bad for my second sesh with the 40's though, quite pleased.

Swinging to just below chest height, bells just go ballistic as the hips snap through. Looking to increase this without forcing it.

Felt my upper spine and shoulders wanting to tighten up as the session wore on and this was especially noticeable in its effect on breathing during the jogs. Alleviated this with some dead hangs and shoulder dislocates.

Clean and rack walk to the car afterwards.

[Kingo]

21/05/2010

am

Warm-up/mobility: Brettzels, arm bars, shoulder dislocates, goblet squats, jogging.

Work:

2x32kg front squats: 4,4,3,3,3

Haven't done these for a while but depth is still good.

2x32kg jerks: 2x(2,4,6,eight), 3x(2,4,6) [Edit: Tried to type the number "eight" but it came up as a smilie. WTF? Mods?]

Felt these in the quads (good) and a few times in the left elbow on the drop (not so good). Some tension creeping into my neck and face toward the end of some of the top sets but this will hopefully work itself out.

[Kingo]

22/05/2010

am

Krav, 90 mins

[Kingo]

23/05/2010

pm

Easy run, ~7.2 km, ~40 mins

In the vibrams. Walked up a steep hill about halfway through that I couldn't be bothered tackling with today being a recovery day.

Long, slow breaths, focussed on keeping relaxed shoulders, neck and jaw.

[Kingo]

24/05/2010

am

run, 2.5 km

2x32kg swings: 10x(5,10) = 150 reps

pm

2x32kg jerks: 2,4,6,2,4,6,2,4,2,4 = 36 reps total.

Light session. Some reps were good, others average. Left arm a bit unstable on the drop. Gotta keep practicing.

[Kingo]

27/05/2010

pm

2x32kg swings: 6x(5,10,15)=180 reps

Acceleration is improving and can be maintained right through the top
sets now. Upper back still stiffens up and impairs breathing during running. No idea why.

[Kingo]

28/05/2010

am

1x32kg jerks: 8L/8R, 16L/16R, 19L, 19R.

Got the sets of 19 done in less than 1 minute. I'll have a crack at the S-32 numbers soon.

2x32kg:

- push press + 1/4 overhead squat: 2,4,6
- jerk: 2,4,6
- push press + 1/4 overhead squat: 2,4,5
- jerk: 2,4,6

Running, arm swinging, shoulder dislocates between sets.

Improving. The 'jerks by the numbers'/specialised variety(?) drill is a keeper, found it to be good for working the weak points.

That's the back-off week done (somewhat forced due to weather) - into it again next week.

[Kingo]

30/05/2010

pm

First time throwing the 40 overhead for reps, spent some time getting acquainted with it.

1x40 kg jerks: A few sets of 2-4, worked up to 5L/5R.

1x40 kg swings: 10L/10R, 20L/20R

~1 km jog

[Kingo]

4/06/2010

am

'twas a morning of driving rain and slippery kettlebells.

Missed most of this week due to work and the car being in the automotive hospital. Then got soaked to the bone just as I got back into it. Rather frustrating (expletive deleted).

1x40 jerks: 2L/2R, 4L/4R, 6L/6R, 4L, 4R, 8L/8R, 3L/2R, 6L/6R

Swings were out, just not worth it.

Conditioning has dropped off a bit.

[Kingo]

5/6/2010

pm

Mobility: Brettzels, arm bars, shoulder dislocates, occy strap OH squats

Warm-up: - 1x32kg snatch: 10L/10R
- 2x32kg cleans: x5

Work: 2x32kg long cycle: 2,4,6,2,4,(5+1),4,3,2,4,4,(20x2),4 = 85 reps

3km jog

Meh.

[Kingo]

6/06/2010

pm

Jerks:

1x32kg: 8L/8R, 12L/12R
1x40kg: 4L/4R
1x32kg: 16L/16R
1x40kg: 4L

Swings:

1x32kg: 25L/25R, 15L/15R

1.5 km jog

Jerks with the 40 went full retard today. Problems with handle positioning at the lockout.

[Kingo]

7/06/2010

pm

2x40kg swings: 8x(4,6,10)= 160 reps.

Easy, but acceleration's still dropping off toward the end of
the sets of 10.

[Kingo]

8/06/2010

am

Enough volume base has been built with the 32's, time to build work capacity. Format for swings on the minute: 9' on, 1' off, 9' on, 1' off, etc.

2x32kg swings: (8,10,12) on the minute. Today did 9' on, 1' off, 3' on = 120 reps.

3 km easy jog.

[Kingo]

9/06/2010

am

2x32kg jerks: 2x(2,4,6,eight), 2,4,6,2,4,(5+1),2,4,4,6 = 80 reps

These RKC/hardstyle/'power' jerks just smoke my shoulders, I got no rack! Trying to 'rest' the elbows hard against my torso but they just slip down my T-shirt. Duh.

I'll have a crack at some GS style tomorrow with a single bell.

Got a hectic case of DOMS from the last couple of days' swings, entire posterior chain is rather tender at the moment.

[Kingo]

10/06/2010

pm

Popped my GS cherry tonight.

I have never used GS technique before, except as a contrast when demonstrating the hardstyle swing/snatch and only for a few reps. One arm jerks it was, and I sorta got the hang of resting on the hip, reversing the breathing pattern and coming up on the toes for the drive and drop.

I dusted off the 24kg Oldestyle rustyball as well as the 32:

-A few sets of a couple of reps either side (32)
-24L/24R (24)
-30L (24)
-30R (24)
-12L/12R (32)
-14L/14R (24)
-6L/6R (32)
-24L/24R (24)

(Or thereabouts, memory's hazy)

I like it. Found it quite easy to rest in the rack but still some handle positioning issues to sort out. I'll keep practicing this style but only on one arm jerks.

[Kingo]

11/06/2010

am

2x40kg swings on the minute (9' on, 1' off): 4x(4,5,6,4,5,6,4,5,6), (4,6,10) = 200 reps, 43 minutes.

1 km jog.

Decapitating the sets of 10 in the main ladders was a good idea, increased overall density and kept the acceleration which improved as the session progressed as did technique.

[Kingo]

12/06/2010

pm

Joint mobility on shoulders, elbows, wrists.

Warm-up: 24kg OHSQ 5L/5R

1x24kg jerks: 12L/12R, 20L/20R, 24L/24R, 12L/12R, 20L/20R, 30L/30R, 16L/16R = 134L/134R total reps

4 km jog

It's quite late in the game but I'm glad that I've almost figured out how to hold a kettlebell properly.

13/06/2010

am

Just did some rack holds with the 32. Scratch that about getting the hang of racking the KB, as much as I hate to admit it, I could do it fine when the bell was high on my chest but now not so much.

[Kingo]

14/06/2010

am

2x32kg swings on the minute (9' on, 1' off): (8,10,12,8,10,12,8,10,12,off,8,10,12), 0.5 km jog, (8,10,12,6 + fail/hand tear/jump shark) = 156 reps.

0.5 km jog

This really messed me up, I was completely rooted. Poor diet, sleep and beverage choices the last few days.

pm

Recharged for a bit. Had a bit of a breakthrough with the jerk rack, it's started to come good.
1x32 kg:

-Some rack holds

-24R, 12L, a few other sets (can't remember), then 24L/24R smashed out in 3:10. Kinda stoked about this, now for the 40 (here's hoping).

-Short jog

[Kingo]

15/06/2010

am

2x40kg swings: (4,5,6,4,etc.) on the minute, 9' on 1' off, 30 minutes = 135 reps

1 km jog

Firing the glutes more but still a bit too focused on bell height. Muscling it a bit, just gotta let it happen. Freezing handles + sore hands = bad juju.

[Kingo]

17/06/2010

am

2x32kg front squats: 3x4. Need to do more of these and build up the reps to balance out the swings. Haven't done them for a while but they're pretty solid.

2x32kg swings on the minute: 2x(8,10,12,8,10,12,8,10,12) = 180 reps, short jog in between blocks. Wanted to go for 3 blocks but I ran out of time and the rain hit. Grip's an issue here but this should adapt.

Very poor sleep and stuck late at work the last few days so feeling very flat and run down.

[Kingo]

Oh riiiiiiight... so you're supposed to prep the handles of pro-grades before you first use them. Guess I didn't read the instructions.

************************************

19/06/2010

pm

2x32kg & 2x40kg angle grinds: 40 min @ 6,000-25,000 RPM (Call it a session)

Then sand + chalk. Much nicer.

Still working on getting the handle position in the rack to be nice and comfy. Almost there and along the way I picked up some very helpful tips from our very own mistress of sport, so just did some rack holds and low rep sets applying what I learnt to keep zero-ing in on what will work for me.

20/06/2010

pm

75 min pedal kayak (Hobie) then 5 km jog, ~11.5-12 km/hr (GPS dropped in and out)

21/06/2010

am

Joint mobility

Rack holds then some low rep sets of jerks.

Then:

1x32kg jerks: 8L/8R, 12L/12R, 16L/16R, 8L/8R, 12L/12R, 12L, 12R.

1x40kg jerks: 4R, 4L

The rain's back. Not happy jan.

21/06/2010

pm

-2x40kg front squats: 3x3

First time squatting the 40's, good full depth and drive through sticking points. Digging my gradual foray back into squats since my back gave way under a barbell back in '06 and herniated a disc.

I so have not worked up to the 40's (Good thing an RKC didn't catch me!) but I like the convenience of squatting the bells I'm about to do double swings with.

-2x40kg swings on the minute (9' on, 1' off): 4x(4,5,6,4,5,6,4,5,6), (4,6,10) = 200 reps, 43 minutes.

Heels driving, shoulders pulling and bells consistently swinging to chest height without muscling them. Quite pleased with the rep quality.

-Rack walked the 40's back to the car

-3 km jog, 11.2 km/hr

Feeling great after this session and especially after my atrocious sleeping habits of last week ran me down.

[Kingo]

22/06/2010

am

Was meant to do 1H swings (looking forward to it) but my hands are still too sore. Jerks it was then.

1x32kg jerks: 2x(8L,8R,12L,12R,16L,16R), 8L/8R, 16L/16R, 12L/12R = 108L/108R total

They're feeling sharper now and more explosive than when I was doing them 'hardstyle'.

Squat jumps: 10, 20, 20

[Kingo]

23/6/2010

am

1x40kg jerks: 5x(8R, 8L), 4R, 3L. Got a bit sloppy towards the end so called it a day.

2.5 km jog

Only my second proper session with the 40. Focusing on leaning into the bell at the top. A bit weaker on the left than the right but it should be a steep learning curve. More rain again this morning.

[Kingo]

24/06/2010

am

-2x40kg swings on the minute (9' on, 1' off): (4,5,6,4,5,...) = 300 reps, 66 minutes.

There you go, another '300' workout, and mine is undoubtedly the most epically boring of them all. Only iPod + Def Leppard got me through.

Fatigue only really kicked in at around the 40 minute mark and rep quality and bell height remained good throughout. Slight pain in my left kneecap afterwards for some reason.

[Kingo]

26/06/2010

pm

1x32kg jerks: 6 min @8RPM, 4 min @8RPM, 2 min @ 12RPM (switching hands on the minute) = 52L/52R total

1x40kg jerks: 4L/4R, 8L/8R, 4L/4R, 6L/6R, 4L/4R, 16R = 26L/42R total

The 16 reps R with the 40 was easy, 20 was doable and 24 definitely in range.

It would be arrogant of me to think that I can just jump right in with the whole X min @ Y RPM business with a 32 and hit the ground running, because I'm better off sprinting at this stage and focusing on the lifting part rather than the standing there holding the bell part. There's a post on Smet's blog about strength endurance vs special endurance which seems relevant here.

I'll keep at it with the 32 for the sake of the extra volume though.

27/06/2010

pm

45 min trail run. Really enjoyed this one, plenty of assorted agility work.

1x24kg jerks: 20L, 20R

[Kingo]

28/06/2010

pm

It wasn't there tonight. Just did a few jerks and swings with the 32. Hands are sore, rack + overhead positions are going well on the right, not so much on the left. I never really get the 'light' session in so I guess this had to be it.

[Kingo]

1/072010

pm

Just a quick one, back-off week is in effect.

1x32kg swings: 10L/10R, 15L/15R, 20L/20R, 25L/25R, 30L/30R = 100L/100R total.

1 Km jog

Hardstyle with a touch of deliberate pacing in the top couple of sets.

Haven't done one handers for a while but this was very easy. Some carryover from the doubles work.

[Kingo]

3/07/2010

pm

1x40kg swings: 5L/5R, 10L/10R, 15L/15R, 20L/20R, 5L/5R, 10L/10R, 15L/15R = 80L/80R total

[Kingo]

10/07/2010

am

Missed a week, late nights at work, stressed, tired, excuses, etc.

Good little session to ease back into it:

-2x32kg front squats: 3x5
-2x32kg push presses: 2,4,6 (Also did a few 'thrusters')
-1x32kg jerks: 3x8L/8R Still in remedial mode with the finer points of the rack position. This is getting embarrassing.
-2x32kg swings: 10,15,20,20

[Kingo]

12/07/2010

pm

1x32kg jerks: 12L/12R/12L/12R
2x32kg front squats: 4x5
2x32kg push presses: 2,3 (pathetic, wasn't happening tonight)
1x32kg jerks: 6L/6R, 8L/8R

Jerks were much better tonight, didn't want to get too greedy so I left it at that. Lockouts 10 times better now that I've gone back to externally rotating my shoulder and keeping connection with the body. The rack is much better now, finding the sweet spot where the wrist is angled back ever so slightly but the wrist flexion required to stop the joint wrenching all the way back happens passively.

[Kingo]

13/07/2010

am

2x32kg swings:

-10,20,10,20
-short jog
-10,15,10,15
-short jog
-3x(6,8,10 on the minute)
-short jog

=182 reps total

The 32's suck so much more than the 40's when done on the minute, even accounting for the difference in reps. Must be the extra acceleration, which is feeling pretty powerful at the moment.

[Kingo]

14/07/2010

pm

2x40kg front squats: 3,3,2
2x40kg swings on the minute: 2x(4,6,8,4,6,8,4,6,8,off) = 108 reps.
1x40kg jerks: A few sets of 4L/R throughout.

10 min run, 13km/hr, 2.2 km.

The plan:

I've settled on two new top of the minute double swing ladders: 4,6,8 for the 40's and 6,8,10 for the 32's. 8,10,12 is too much for the 32's at the moment as I still want to get the volume in. I'll build back up to >60 minutes of each of these then reset at a new work rate, and keep repeating the process until... whenever - probably be on the 48's in the next few months. I'll add in a few drop sets and finishers from time to time when I'm feeling frisky.

[Kingo]

17/07/2010

pm

2x32kg front squats: 5x5

2x32kg swings on the minute:

-3x(6,8,10),off/interrupted, 3x(6,8,10),off,6,8,10
-short jog/break
-3x(6,8,10)
-short jog/break
-2x(6,8,10),6,8,4 (blister. Need to keep the chalking up)

= 306 total

3.5 km jog, 12.5 km/hr, 16:45

The squats are OK I think, not sure exactly where I'll take them from here yet. But I'll break them away from my swing sessions and do them before jerks instead, they do more good there and are less of a distraction from my main exercise.

Very busy at the park today. Had a bit of an audience and was continually interrupted while the timer was running by curious and unsupervised kids wondering what the big red blobs were, and standing way too close for comfort as 64 kg was flying through the air. Kids are awesome but this really p*ssed me off. Serves me right for leaving it to the weekend!

[Kingo]

20/07/2010

am

2x40kg swings on the minute: 3x(4,6,8,4,6,8,4,6,8,off), 4,6,8 = 180 reps total

3km jog, 12.4 km/hr, 14:27.

It was going well until I reopened Saturday's blister, called it a day as it's a good increase from last week. I will aim for the full hour on Thursday.

[Kingo]

22/07/2010

pm

2x32kg swings on the minute: 2x(6,8,10,6,8,10,6,8,10,off), short break, 2x(6,8,10,6,8,10,6,8,10,off) = 288 total

1.5 km jog/run, 6:40 (13.5 km/hr)

My excuse for the break is that my training buddy had to head off. But I should be able to string >60 minutes of these together soon, it's getting easier.

Still busy at work, not much time set aside for real lifting so swings win out. Should be able to get back onto the jerks and squats tomorrow or the weekend.

[kbellguy]

Hi kingo
Solid swing weights your doing, are you training for anything in particular?

Cheers
Mat

[Kingo]

Hi Mat,

Cheers for the props.

Doubles rock but I'll be mixing in some more one-handers pretty soon, probably in 2-3 week cycles. Not training for anything in particular, I'm quite goal-less at the moment. But no doubt when something does come along it'll be well served by putting some time in with the swings, you just can't go wrong with this exercise.

Mike

[Kingo]

24/07/2010

pm

Just a quick one before the footy:

2x40kg front squats: 2x(1,2,3)
1x24kg jerks: 16R/16L in between the squat ladders.

[Kingo]

26/07/2010

pm

2x40kg swings on the minute: 3x(4,6,8,4,6,8,4,6,8,off),break,4,6,8,4,6,8,4,6,8, off,4,6,8,4,6,8,4,6,4 + massive hand tear and open blood blister = 264 reps total

6km jog: 29:30, 12.2 km/hr

...and now for the 'dead diary' moment:

My hands are just not adapting to these sessions. Pushing the session past 40 minutes always jumps the shark and I can pretty much guarantee multiple open blisters that would make a crossfitter proud, but without the accompanying eliteness. I get them mainly on my ring and pinky fingers, and it's probably because I can't internally rotate my hands into the back swing enough with double bells to keep the pressure on the finger lock with my current technical abilities (or lack thereof).

I've done full hour sessions once with double 40's and once with a single 32 a while back, and it destroyed my hands both times. I have a feeling that it has more to do with the overall duration rather than the reps, so 40 minutes will bloody well do. Modern day viking warriors don't snatch VO2 max style for more than 40 minutes, and deadlift challengers over at the bad forum go for 30 minutes, and double swings are a little from column A and a little from column B. Plus, I'm one of those lazy people who tend to use volume as an excuse to keep the intensity down. So in the interest of saving my soft, beautiful hands and toughening up a bit, I'm going to limit these sessions to 40 minutes, up the reps per minute and make it hurt more. That's all, thanks for reading.

[Kingo]

28/07/2010

pm

2x32kg swings on the minute: 3x(6,8,10,6,8,10,6,8,10,off) = 216 reps.

[Kingo]

31/07/2010

pm

Another sh!te week at work/the salt mines, nice to be back on the bells in the afternoon sun. Grabbed my traditional style bells:

2x24kg jerks: 10 min, 6 min, both at 2-3 RPM (closer to 3), then 3x10 reps.
2x24kg front squats: 1x10
2x24kg swings: 1x40

3 km jog, 16:49, 10.7 km/hr

Couple of firsts this arvo: first time ever doing double jerks with the GS rack, and I found my hips straight away. And the first time going for longer than 5 minutes with any type of kettlebell exercise. I'm quite pleased that even though it was more like a rack hold, it was with the 24's and that I stayed under them for the full 10 minutes.

[Kingo]

5/08/2010

pm

Stuck at work for late nights again for the past week and a half, about 5 hrs sleep per night, really starting to get over it.

Nice quick session to get the joints and heart moving again:

2x24kg jerks: 2,4,2,4 min @ 4RPM
2x24kg snatches: 1x8 (full corkscrew drop)
1x32kg swings: 30L/R, 20L/R, 10L/R,*20L/R, 10L/R, 30L/R = 120L/R total, and a few short jogs.

All hammies, glutes were barely firing - funny what a few days stuck at a desk can do to your posture.

[Kingo]

6/08/2010

pm

2x24kg jerks: 2,4,6,2,4 min @ 4RPM, 3 min @ 8RPM = 96 total reps
1x32kg swings: 100, 40, 60, 40, 40, 20 (switching hands every 10) = 300 total reps

[Kingo]

8/08/2010

pm

Couldn't do the comp on Saturday due to other commitments so I had a crack at it today. I was going to do the strongman event but I thought I'd aim a bit higher and try some long cycle with the 24's. It's my first week of GS-style double jerks since my pedestrian jerk set/rack hold with the 24's last weekend so the goal was just to get through the 10 minutes.

I was quite under-prepared for this and sporting a bit of a hangover but I was happy with the outcome and it's a good starting point for having a stab at this sport.

Here's the breakdown:

1st attempt:

Got to 5 minutes and realised that my laptop had gone into hibernate mode, it was set at 5 minutes and I forgot to change it! - no good seeing as I was using it for a timer. I was pretty cut about this so I terminated the set.

2nd attempt:

Failed at 6 minutes - grip just didn't have anything left. The bells felt heavy and it wasn't happening.

3rd attempt (successful):

I was disgusted at myself for giving the second set away and determined to get to 10 minutes so after a bit of a break to let the forearms cool off I hit it again. Got through it but it turns out that I did 11 minutes even though the timer had me at 10. The result was 28 reps in 10 minutes or 33 in 11 minutes, assuming they're all legal, which could be a bit of a stretch.

There's a good chance I could have done a fair chunk of these in a fly and die sprint but that's not doing it properly; it's a 10 minute event. I had a bit left systemically but my support structures couldn't have sustained it. But I'll test my sprinting ability soon and see where I can get to at a higher cadence.

Anyway I'll keep adding some sets of jerks/long cycle to my training and see how I go. I'd prefer to stay with the 24's - it would probably be a good idea to drop down to the 20's but I don't want to buy them, I'd rather save up for 24 and 48 kg progrades.

(EDIT: Vids down)

[Kingo]

9/08/2010

pm

2x32kg front squats: 2x(3,5,eight) = 32 reps total (unexpected, this was meant to be a light day)
2x32kg swings: 10,20,30 = 60 reps total. The 30 was a struggle in the last 10 reps. The grip was there but the posterior chain got absolutely smoked.

9 min jog, 12.6 km/hr, 1.9 km

[Paul in Hobart]

Great to see you are being sucked into the GS vortex Kingo!
Had a look at the vid ; if you eliminate the lateral raise thing when you rack the KBs you will save a lot of energy. It's hard to do (as i know) but try to clean to the hips as quickly as possible. lord knows you are strong enough!

Good to see the running in there , as lack of basic fitness often stops GS newbies in their tracks. How far can you run in 12 minutes? (old Russian military test)

[Kingo]

Hi Paul,

Let's just call it a controlled descent into the intergalactic anomaly that is the GS vortex, fully equipped with a lifeline! - I suspect that it may be inappropriate to call it "turning to the dark side"...

I'll have to work on those cleans fo sho, they just slam into my shoulders and I use the lateral raise thingy to place the bells on my elbows as I interlace my fingers. You're right that it won't work in the long run, especially when the cadence picks up.

As for the running, it's something I enjoy after bells to loosen up and flush the muskels out. It's never been my strong suit but it's picking up, and the vibrams have made a huge difference as I no longer get shin or knee pain.

I've never done the 12 minute test nor do I exactly intend to any time soon but if I ever get around to it you'll be the first to know!

Cheers

[kbellguy]

Solid work kingo!!!!

[Kingo]

Thank you for your kind words, comrade!

Training this morning:

13/08/2010

am

-2x32kg front squats: 2x(3,5,eight), 2,3,2 = 39 reps total (wanted to go for more but I pushed the density a bit so more fatigue to contend with)

-Mucked around with a few double jerks with the 32's

-2x32kg swings on the minute: 10x10 = 100 reps total

-1km easy jog

Been stuck late at work again this week and it's completely derailed my training again. Having done it a few times now, I really do not rate doing squats before swings so when I get things back on track they will be done in separate sessions; the less foci the better.

[Kingo]

15/08/2010

pm

2x24kg front squats: (1,2,3,1,2), (1,2,3,4,5), (1,2,3), rested in rack between 'sets', first dip then bump the bells to chest rack as I inhale, straighten up, pressurise then squat. The 1,2,3,4,5 ladder took 4:30, some good time under load.

2x24kg jerks: 8,7,8,12,12 = 47 total reps

4km jog, 21:07, 11.4 km/hr

[Kingo]

16/08/2010

am

2x40kg swings on the minute: 4,6,8,4,6,6,4,6,10,off,4,6,8,4,6,8,4,6,8,off,4,6,8 ,4,6,8,4,6,8 = 162 reps, 29 minutes.

5km jog, 11.3km/hr, 26:27

Feels like a while since I last swung the 40's. Could have pushed to 40 minutes easily but I wanted to pre-empt any hand damage this time around. Hopefully I should be back to consistent training in the morning before hitting the salt mines.

[Kingo]

16/08/2010

pm

Got the arvo session in, yay.

2x40kg front squats: 1,2,2,1,2,3,3 = 14 reps. A bit sloppy on the last rep of the sets of 3, some fatigue from this morning.

2x24kg jerks: only managed 2 min @ 4RPM before I ran out of time.

[Kingo]

18/08/2010

am

2x32kg swings on the minute: 3x(6,8,10,6,8,10,6,8,10,off) = 216 reps.

[Kingo]

18/08/2010

pm

2x32kg front squats: 5x(2,3,5) = 50 reps. Took my time, cleaning up my technique. Getting used to the sticking point. The last set was the best quality.

1.5 km jog, 11.6 km/hr, 7:45. I was intending to do 6 km but the legs started chafing pretty badly. I'm hoping it was due to the different shorts I had on - I don't want squats spoiling the running.

[Kingo]

19/08/2010

pm

2x40kg front squats: 1,2,3,1,2,2+fail,1,1,2,3 = 18 reps with a pause in the hole, trying to get used to generating a smooth grind.

It's DOMS central at the moment. Done a lot of squatting this week so no wonder the triples are a bit of a struggle. Excess tension in the neck and a few funny faces. I gotta be careful; I can't afford to let squats destroy my back again!

3.5 km jog, 19:16, 10.9 km/hr. Yikes, way off the pace. I wanted 6 km but this felt very heavy and lumbering. And this is all assuming that I can trust my GPS app, it's throwing up some funny numbers at the moment.

[Paul in Hobart]

Het Kingo why not run on the non-lifting days? I always found running tough after heavy squats...not that 80kg is that heavy but still, for quick running you need a loose lazy CNS.

[Kingo]

Every day's a lifting day!

But I think you're quite right. I'll keep a few short jogs to loosen up but the plan is to run mainly after swings and it's always been much better then unsurprisingly. 80 kg ain't that much but it in KB form the awkwardness makes it feel heavier at the sticking point.

In your experience, where do you feel squats are best placed in a program for the average kettlebell enthusiast relative to other lifts? i.e. quality strength when fresh (as per Pavel) or toughing it out as a finisher? All I really know so far is that swings and running are tough when done after squats.

[Paul in Hobart]

In your experience, where do you feel squats are best placed in a program for the average kettlebell enthusiast relative to other lifts? i.e. quality strength when fresh (as per Pavel) or toughing it out as a finisher? All I really know so far is that swings and running are tough when done after squats.

Depends on your goals as they say! Much easier when it's an sportsman with defined goals , not " just wanna get stronger and fitter mate".
The most efficient pathway to a goal is what I & others seek.
So in a periodised setting , work on speed and pure strength add some conditioning and turn that into power (then endurance for most sports). Then SPP depending on your sport/activity.

Heavy squats are not necessary for GS but the ability to maintain an energy efficient, safe upright posture needs a level of strength but just as importantly flexibility in the hips , core stability and endurance. Fidgeting in the rack is energy wasting.

Thus early in a training cycle & adjusted for level of experience , low rep squats heavyish eg up to 90-120% bw build strength , later higher rep eg 10-20+ done fast and for those into heavy bells (32s) jump squats with barbell as a finisher. But low weight KB jump squats from the ground also build explosive speed for all & can be useful as an ancillary drill.

All this type of training is very useful for other power sports. The base helped me tremendously in resurrecting an old sprinting career last year. Of course to perfect that potential I'd have to work on more strength , more power and ...more rapid and complete relaxation. The latter is critical in GS or other competitive KB lifting pursuits.

Squats (even bw) as deep as possible are excellent for hip mobility. As you get older that will set you apart from the rapidly ageing pack !
Squats are a desert island drill for sure.

[Kingo]

Well yeah in terms of goals I'd say that I lean more towards the latter category you mentioned (just getting stronger/fitter). I'm really just trying to include pulls, pushes and squats of some kind for a balanced minimalist program using kettlebells and bodyweight only (no access to barbells). Hence the only periodisation I do is a bit of rotation of exercises when I feel that they're starting to plateau (or whenever I feel like it!), rather than a clearly set out progression to get me to a competitive end point.

So I guess you could say that the only goal with the kettlebell squats is to simply get better at them - whatever aspirations I have in GS don't really need their assistance yet as you mentioned. I think the only place for them in my routine is either on their own or before/after jerks and as always I'll have to figure this out by trying it and seeing for myself.

And thank you very much for your helpful advice, that's good info there. I'll keep it in mind when goals become clearer and I'll always make sure to pick your brain whenever something comes up.

My 24kg progrades have arrived, I'm off to throw them overhead a few times.

[Paul in Hobart]

If doing jerks on same day as squats , at most do some light squats before jerks NOT heavy! Otherwise you will lose the needed explosive powerwave. But you can finish with squats if there is energy left after squats. Heavy squats need some recovery period if jerk progress is to be maintained (but you know this!).

Running to cover all bases - 3 types for different energy systems
1.recovery after lifting nice and easy ; 1 hard run - maybe 3km &
1 long slow run (Sunday driver!)

Sprints / hill sprints good for leg power and will help jerks

good luck!

[Kingo]

Well that's settled then, a finisher they shall be. Jerks should not be *too* energy-draining at this stage of learning so I should still be able to take on the 40's at the end of a sesh.

And funny you should mention hill sprints; I used to do heaps of these and I was just thinking I would reintroduce them in the net couple of weeks or so.

I read that you were hitting them pretty hard last year with your sprinting (congrats on that by the way!). They are the goods and they most certainly sort you out in all sorts of ways.





Training yesterday arvo:

20/08/2010

pm

Prepped my new prograde 24's and just mucked around with a few jerks, long cycles and snatches, all very light. A bit of a strain at the base of my left thumb, probably from racking the 40's the other night and the handles pressed on it but apart from that the rack feels pretty comfy. Happy days.

[Kingo]

Training yesterday:

21/08/2010

pm

More random mucking around with the double 24's: some jerks and long cycle, keeping the reps under 10. No stress, just technique.

Training this arvo:

22/08/2010

pm

45 min trail run. Same route as a few weeks ago, love this one.

[Kingo]

23/08/2010

am

2x32kg swings on the minute: 4x(6,8,10,6,8,10,6,8,10,off) = 288 reps, 39 minutes. Played around with range of motion vs snappiness.

Short jog (started late, ran out of time)

This was pretty tough towards the end but worth doing, now it means I can recycle at a new work rate.

And this is interesting: Over the weekend and first thing this morning I had knee pain, no doubt from the squats last week (I know I know, such a battler). But after swings it's now gone. Probably because of hamstring tone stabilising the joint but I'm just guessing - if any of you kettlebell brain bugs have any thoughts, I'm all ears.

[Kingo]

23/08/2010

pm

2x24kg jerks: 3min@3RPM, 3min@4RPM, 3min@5RPM (for time), 4x(5,10) (for reps) =96 total reps

3.5km jog, 18:30, 11.4km/hr

Running still feels laboured and heavy, jerks are sorta coming along; playing around with the rack position and groove of the drive.

[Kingo]

24/08/2010

pm

2x24kg jerks: 4x(5,10,15) = 120 total reps, about 30
min

3.05 km jog, 11.6 km/hr, 15:48

[Kingo]

25/08/2010

am

8 km jog: 11.8 km/hr, 40:40

No swings this morning, saving them for tomorrow or Friday. The running mojo is coming back methinks; jerks make the legs feel springy, squats not so much. Really felt the quads this morning in a good way.

[Kingo]

25/08/2010

pm

2x24kg jerks: 4x(5,10,15,5,10) =180 reps total

1.5 km jog/run: 6:15, 14.4 km/hr

I can lean into the bells but not as I fixate, only after. My abs lock up on the second dip, probably a safety reflex which will hopefully subside with quality practice. Running felt good, a comfortable pace.

[Kingo]

26/08/2010

am

2x40kg swings on the minute: 2x(4,6,8,4,6,8,4,6,8,off) = 108 reps, 19 minutes

I was planning on going for 40 minutes but I forgot to prep my hands by shaving down callouses. A few hot spots were coming up so I left it at 2 blocks and will try again very soon. Besides, it's been a week and a half since I've swung the 40's and a couple of old habits were creeping back into the technique fold.

3km jog, 14:39, 12.3 km/hr

[Kingo]

26/08/2010

pm

had another crack at the swings this arv but the hands were too sore, quit after 13 minutes. These doubles got stale a long time ago so I'm moving onto 2-3 weeks of long cycle and one hand swings with lighter weights.

[Kingo]

27/08/2010

am

Nice change of pace this morning:

1x24kg swings: 2x200, switching hands every 20 = 400 reps total.

Some low rep sets of double 24kg long cycle in between the sets, just playing around.

3km easy jog: 16:22, 11.0 km/hr

[Kingo]

29/08/2010

am

Jog: 2x Tan Track (Melbourne), ~7.6 km. A vicious hangover and no vibrams so this was proper barefoot. Surprisingly it was a bloody good run!

[Kingo]

30/08/2010

pm

Very tired this evening so a dead light sesh:

1x24kg swings: 1x80
2x24kg long cycle C+J: 5,10,5,10

[Kingo]

31/08/2010

am

1x24kg swings: 3x200 = 600 total reps

Squat jumps (parallel): 2x20

[Kingo]

31/08/2010

pm

2x24kg long cycle: 4x(5,10) = 60 reps total.

2km jog: 11.9 km/hr, 10:05

[Kingo]

1/09/2010

am

1x32kg swings: 80,40,60

Squat jumps: 2x20

Jog: 5 km, 10.7 km/hr, 28:04

Running used to be an optional extra but it's now definitely part of the 'program'. So of course the pace will vary - Sunday was fast; today slow, hence I don't care this time round. Nice and self-regulating in the context of the other exercises.

[Kingo]

2/09/2010

pm

Mobility/stretching

2x24kg long cycle: 5x(5,10), 5 = 80 reps, interrupted by the rain so called it off there before my chalk turned into toothpaste.

Squat jumps: 3x20, full kick on these, decent height.

4km jog, 11.6 km/hr, 20:40

I definitely need to pay more attention to the clean; I've been treating it as more of an inconvenience between jerks so far. Grip is absolutely the limiting factor in these sets so I will keep building volume with low reps to keep the technique solid (that's my excuse, I'm also just a lazy prick).

[Kingo]

4/09/2010

pm

1x32kg swings:

-30L/17R (phone rang) = 47
-30L/30R/20L/20R/10L/10R = 120
-30L/24R (soft) = 54
-20L/20R/10L/10R = 60
-20L/20R/10L/10R = 60
-20L/20R/10L/10R = 60
-20L/20R/10L/10R = 60

= 461 total reps

[Kingo]

5/09/2010

pm

A whole heap of goblet squats with a 16. Definitely felt the hip mobility improve over the course of the sesh, carving out a better groove for when I hit the front squats again.

[Kingo]

6/09/2010

am

1x32kg swings:

-30L/30R
-30L/30R
-30L/30R
-10L/10R
-20L/20R
-10L/10R
-20L/20R

= 300 total reps

Squat jumps: 1x30. A bit more moderate kick on these to push the reps up.

[Kingo]

6/09/2010

pm

Some mobility, stretching and overhead squats with single and double 24 kg's - the doubles are getting lower, will keep working further into a full squat.

2x24kg long cycle: 7x10 - Big improvements in rack position, holding the bells closer to the chest with much straighter legs now. More upright which helps the drive.

3km jog

[Paul in Hobart]

Hey mate , are you planning to dip your toes in the water of competition in November?

[Kingo]

Hey mate , are you planning to dip your toes in the water of competition in November?

Absolutely!

[Paul in Hobart]

Power to you comrade! ;)

[Kingo]

Cheers Tassie, to you too.

7/09/2010

pm

Mobility, stretching

2x24kg long cycle: 10,15,10,15 = 50 reps total.

Short easy jog

Yeah, definitely the grip. Cleans are landing better though.

[Kingo]

8/09/2010

am

Swings, sets as follows:


-1x24kg: (50L/50R/40L/40R/30L/30R/20L/20R/10L/10R) = 300 reps;
-1x32kg: 30L/30R = 60 reps;
-1x32kg: 20L/20R = 40 reps;
-1x32kg: 20L/20R/10L/10R = 60 reps;
-1x24kg: (40L/40R/30L/25R/bell down for a few seconds to fix hand tape/5R/20L/20R/10L/10R) = 200 reps;

= 500 total reps (24), 160 total reps (32)

Hill sprints x 2 (1 shorter, 1 longerish), just easing back in.

[Kingo]

8/09/2010

pm

2x24kg long cycle: 6x5 (techo/warm-up), 3x(5,10,15) = 120 total reps

[Kingo]

9/09/2010

pm

Got but a fraction through the workload I had planned for long cycle tonight when the rain hit. Pushed through it a bit and scored myself a nice palm blister.

Having some rack issues since I stopped interlacing my fingers; at the moment my forearms blow up after about 10 reps and my right pinky's a bit numb so something's more than just a bit off. This'll need some work, I do not want a repeat of the regressive issues I had with single bells! There seem to be many styles of rack holds for double bells (thanks YouTube), I'll see which one works best.

I'll work on rack holds and separate the clean from the jerk. Once things are back on track I'll add in some overload with single 40kg and double 32kg jerks.

[Kingo]

11/09/2010

pm

Trail run, 45 min

[Kingo]

12/09/2010

pm

Some informal instruction on swings. My 'students' pick up the swing quicker and quicker every time I teach it nowadays, quite pleasing.

13/09/2010

pm

Weak as piss tonight so a technical focus.

2x24kg:

- Swing>clean pull>clean progression a la Ginko, a few sets;
- Jerks: sets of 8-16, varying tempo, rack-holdism and lockoutedness (if that makes sense).
- Swings: 2x20. These felt particularly weak but I'll hopefully turn it around now that I'm back on heavy doubles for intervals this next fortnight.

[Kingo]

14/09/2010

pm

My training buddy needed the 24's for swings so I took the opportunity to work with the 32's.

-2x32kg jerks: 6,8,10,6,8,10,4,6,8 = 66 reps

- A few squats, just to get back in the groove.

Got absolutely soaked tonight, the heavens opened right up. The jerks with the double 32's are actually kinda OK so I'll keep them up and see where I can take them to assist the 24's.

[Kingo]

15/09/2010

pm

2x32kg jerks: 6x 2min @ 4RPM, then 12 reps (untimed) = 60 reps, 12+ total min under load
1x32kg jerks: 4L/4R, 4x 8L/8R = 72 reps
2x32kg front squats: 3,5,8 = 16 reps

1km jog

Squats felt strong and mobile.

It's been a while for the one arm jerks but they sure helped diagnose weaknesses: the rack felt weak on the left, the drive was lazy and the lockouts shaky (i.e. everything!) but these aspects all improved by the end. Worthwhile so I'll keep at them and looking forward to having a go with the 40 soon.

[Kingo]

16/09/2010

am

Back on double swings!

This time, on the two minute mark and doubling the reps (i.e. intensity) but keeping overall work density the same and pushing for the same volume/duration targets.

2x32kg swings on the 2:00: 12,16,20,12,16,20,off,12,16,20 = 144 reps, 20 minutes.

3km jog

I held it together without muscling the bells when things started pushing into the red in the last few reps of the top sets. I can tolerate a slight drop-off in acceleration as the main goal is endurance, but overall these felt rock solid.

[Kingo]

Missed a few days due to weddings, other drinking events and moving digs.

20/09/2010

pm

1x24kg jerks: 10 min @ 11-12 RPM, switching hands every 2 mins then on the 9th.
1x32kg jerks: 4 min @ 12 RPM, switching on the minute
2x32kg jerks: 2 x 3 min @ 4 RPM
2x32kg swings: 12, 16, 20 (on the 2:00)
2x32kg front squats: 2,3,5

2.5 km jog

Quite happy with this, feeling good afterwards.

[Kingo]

Underslept last night, feeling sluggish.

21/09/2010

pm

1x24kg jerks: 10 min, 11 RPM, switching hands at 3,6 and 8 minutes
1x32kg jerks: 12L/R (2 min)
2x32kg jerks: 3min, 4RPM
2x32kg front squats: 3,5,8

[Paul in Hobart]

Sometimes (but not always!) undersleeping is due to overtraining with heavy bells!
You might consider substituting with some fast high rep lighter sets from time to time.
Speed defines the best KB athletes . Kg moved per minute reflects conditioning level as does the speed at which heart rate returns to 120bpm - which is when the next set should start!

Anytime you post a comment about feeling tired or unmotivated , review the preceding 1-2 weeks of training. it can be quite informative! Even full time athletes should feel fresh and keen before each session.
Enough rambling, I must train now!

cheers , Paul

[Kingo]

Sometimes (but not always!) undersleeping is due to overtraining with heavy bells!
You might consider substituting with some fast high rep lighter sets from time to time.
Speed defines the best KB athletes . Kg moved per minute reflects conditioning level as does the speed at which heart rate returns to 120bpm - which is when the next set should start!

Anytime you post a comment about feeling tired or unmotivated , review the preceding 1-2 weeks of training. it can be quite informative! Even full time athletes should feel fresh and keen before each session.
Enough rambling, I must train now!

cheers , Paul

Mate your advice is always welcome, rambling or not! By undersleeping I just mean getting to bed late, up moving furniture and stuff. Good sleep isn't something I do well at the best of times though. Feeling great otherwise, plenty of motivation here. And I've just gotten back into single bell work as a warm-up before the doubles which hopefully covers the light, fast and hi-rep bases.

Cheers

[Paul in Hobart]

Good to hear Kingo!
Now you start the road to heavy , fast and hi-rep. Overhead maketh the man ;<)

[Kingo]

Good to hear Kingo!
Now you start the road to heavy , fast and hi-rep. Overhead maketh the man ;<)

And what a funnnn road it's going to be... Overhead it is then. Only jerks at the moment though, kettlebell snatches are terrible.

Training tonight:

22/09/2010

pm

1x24 kg jerks: 6 min @ 11 RPM
2x32 kg jerks:

- 1:30 (interrupted by a basketball) = 6 reps
- 3:00 = 12 reps
- 1:30 (grip failed on the left) = 6 reps
- 3:00 = 12 reps
- 2:30 (grip failed again) = 10 reps

= 46 reps total.

Another late night last night, still moving digs. A bit disappointed with the work tonight.

[Kingo]

24/09/2010

am

Training has been a bit disrupted due to late nights so swings took one for the team this week. Back on them this morning and I just happened to have both sets of heavies in the car so I mixed it up:

2x32 kg and 2x40 kg swings on the 2:00

- 32:[12,16,20], 40:[8,12,16], off, 32:[12,16], 40:[8,12], 32:[12], 40:[8]

88 total reps (32's), 64 total reps (40's), 26 minutes.

Definitely have a much more efficient groove happening with the 32's and they're starting to feel pretty light in the hand. It'll be interesting to see if I can get the same feeling with the 40's - if and when I finally manage to fork out for a pair of 48's.

[Kingo]

25/09/2010

pm

Very quick session:

1x40kg jerks, a few L/R
2x40kg rack holds and chest bumps
2x40kg low swings with partial clean pull: 1x30
2x40kg front squats: 2x3
2x40kg low swings with partial clean pull: 1x20

27/09/2010

am

2x40kg low swings with partial clean pull: 20,30,20,20,20,20,20,20,20,20,20,20 = 250 reps. Untimed rest intervals, just made sure not to f%^k around too much between sets.


I kinda liked the low swings from Saturday, everything else (groove, breathing, etc.) stays the same but instead of the aggressive hip snap which sends the bells flying (untamed) right out in front, the partial clean pull - with thumbs up and shoulders just engaging - tames the arc and should hopefully translate better to cleans but I'll keep doing both types.

[Kingo]

27/09/2010

pm

1x24kg jerks: 3x10min @12 RPM, switching hands on the minute = 360 total reps

[Kingo]

28/09/2010

am

Hay fever all night, sneezing, woke up early, etc. Feeling pretty average this morning.

2x40 kg low swings + partial clean pull, on the 2:00: 20,20,20,20,off,20,20,20,20 = 160 reps.

Started the run but my right Achilles was sore (bloody barefoot running!) so knocked out a 6 min set of jerks with a 24 at 10 RPM, switching on the minute.

[Kingo]

29/09/2010

am

2x40kg low swings + partial clean pull on the 2:00

20,30,20,30,off,20,20,20,20 = 180 total reps, 18 minutes

Good range of motion into the back swing. The height and finesse is improving, not sure when I can start calling these proper clean pulls but it's getting there.

[Kingo]

29/09/2010

pm

1x24kg long cycle @ 8RPM:
-10 min, switching on the minute;
-5 min, switching at 1:30, 3 and 4;
- 4 min, switching on the minute.

2x40kg front squats: 3,3,3,2(fail)

Left hand/grip is extremely weak, especially compared to the right and has been for quite some time... very frustrating. Unless it comes up to par soon I can so see it derailing my progress. Never knew I was such an asymmetrical mutant but if there's anything to make you ambidextrous, it's gotta be kettlebells!

[Kingo]

4/10/2010

pm

Long weekend, weddings, parties, etc. Ran to pick up the car: 3.9 km, 20:23, 11.3 km/hr, very hilly course

[Kingo]

5/10/2010

pm

1x32kg long cycle: 6,4,2 min @ 6 RPM, switching on the minute. Rack on the left feels like it's improving but I had a hunch that rest in the rack was half the problem in itself so I tried a sprint:

16L/16R in 2:40 (Strongsport LC). This was easy, nice to have a small victory.

1.5km jog

[Kingo]

6/10/2010

am

Running late, short sesh:

2x40kg clean pulls on the 2:00 :

20,20,20,off,10,18 = 88 total reps, <12 mins.

0.5 km easy jog

Full height on the pulls now and accordingly much more intense. I will find the optimal volume/density/intensity combo for these with some added breaks.

[Kingo]

6/10/2010

pm

1x32kg long cycle: 4 min@ 6RPM (1 hand switch), 6 min @ 6 RPM (switching on the minute)
Did some work with the 24 but ran out of time.

[Kingo]

7/10/2010

pm

-2x40kg clean pulls on the 2:00 : 20,20,20,off,20,20,20 = 120 reps in 12:30

-Some informal instruction, swings.

-2x24kg long cycle: 1x10, just for fun. The clean definitely felt light!... Precisely the point of the heavies.

[Kingo]

8/10/2010

pm

2x40kg clean pulls:

20,20,20,off,20,20,20 on the 2:00
Break
4x15 (untimed)

=180 total reps

2x40kg front squats: 4x2

[Kingo]

10/10/2010

pm

1x24kg long cycle: 12 min @ 7 RPM, switching every 3 min
1x32kg long cycle: 12L/12R
1x40kg long cycle: 8L/8R, 6L/6R


11/10/2010

am

2x32kg farmer's walk: 160 m, 2:30, prograde bells on dead flat grass
2x32kg clean/front squat (i.e. clean, rest in rack, bump bells to chest, squat, reclean, etc.): 3,5,3,5

2xhill sprints

[Kingo]

11/10/2010

pm

2x32kg jerks: 2 min@5 RPM, started the next set, got to 5 reps then my 'students' rocked up so more teaching swings til it got dark. Not to worry, 'twas meant to be an easy day.

[Kingo]

12/10/2010

am

2x40kg clean pulls on the 2:00 : 6x15, off, 6x15 = 180 reps, 24:30

2x40kg front squats: 3x2

Didn't sleep well and the bells felt heavy when I picked them up out of the car (so keeping an eye on things recovery-wise) but the pulls had a very good groove. Last night I did probably my best ever set of 20 hardstyle swings with 2x32's when I was demonstrating - contrast that with the clean pulls this morning with the 40's where there was almost some relaxation into the backswing. Different excercises, different intent - but some good carryover.

The squats? Hardly progressing at all, just good to squat. I may put some more effort into them, time and energy permitting.

[Kingo]

12/10/2010

pm

1x24kg long cycle: 14 min @ 5-6 RPM, switching hands at 4,8 &11 min.
2x32kg jerks: 2 min @ 5 RPM, then a couple of rack holds and short bursts of 5 reps

4 km easy jog, 11 km/hr, 22 min

[Kingo]

13/10/2010

pm

1x24kg long cycle: 10 min@ 6RPM, 1 hand switch
2x24kg long cycle: 6x10
More teaching, including me joining in with squat jumps for 2x(8,10,12)

[Kingo]

14/10/2010

pm

1x24kg long cycle: 14 min @6 RPM, switching at 5,10 & 12 min
1x32kg long cycle: 4,6,4 min @6 RPM, switching at 2,4 & 5 min
1x40kg jerks: 5x 10L/10R

10 min jog, ~2 km

Hands and grip are getting stronger now.

[Kingo]

15/10/2010

am

2x40kg clean pulls: 10,15,20,10,15,20 = 90 reps (untimed)

2x40kg front squats: 3,4,2,3

Quite happy with the week's training; 'twas quite consistent and made some good progress.

[Kingo]

16/10/2010

pm

1x40 kg long cycle: 2x(4L/4R, 6L/6R, 8L/8R) Took my time, no rush.

Then some other random stuff whilst demo'ing, a few snatches with the 32, swings, etc. Started a run but my right Achilles has blown up again.

[Kingo]

19-10-2010

pm

2x32kg slow long cycle rack/OH holds: a few sets of 1:30 - 3:00, about 30 sec in each pose
2x24kg long cycle: Slow sets 3-5 min, about 2-2.5 RPM, then fast sets of 15,6,10,18

20-10-2010

am

1x40kg long cycle: 2x 6min @ 4RPM, switching on the minute
1x40kg swings: 40L/40R

5xhills, (160-170m according to the GPS, about 30-35 sec per hill)
Squat jumps: 2x20

Quads were smoked after this. Right Achilles is still sore - gotta watch it but I really want to keep sprinting and jumping. I'm going to do all of my jerk/long cycle sets on grass to reduce heel impact on the second dip to see if it makes any difference.

[mick valentine]

Kingo,

treat that Achilles with care, you don't want to snap it, believe me

Mick

[Paul in Hobart]

Me thinky the same. Jumping and sore Achilles = potential for troubles. I suffered this a bit last year and backed off , esp in light of Mick's experience.

[Kingo]

Yeah it certainly seems the sensible thing to do. And Mick I just found your Achilles mishap on your log; sounds nasty. It would also be nice to avoid being couch-ridden in front of episodes of Dr Phil... sorry you had to go through both of those terrible ordeals.

Jerks are fine, I'll just hold off on running and jumping - It wouldn't exactly hurt to be doing more specific work at this stage in the cycle anyway. I'm thinking more extended sets of one arm LC where I would otherwise run, but I'm going bush for a few days; could be some hiking, hunting and the like, so bad timing!

[Kingo]

Was going to train tonight but I got stuck at the salt mines again.

Last night:

20/10/2010

pm

2x24kg long cycle: 3x20 (3:30, 2:50, 3:10), 2x15 (2:15, 2:10) Then had to be at the pub.

Improving, 6-7 RPM works out quite well. I've *almost* sorted out grip issues in the rack, we'll see how things progress.

[Kingo]

26/10/2010

pm

1x40kg jerks: 5L/5R, 10L/10R, 15L/15R, 5L/5R, 10L/10R
1x40kg swings: 10L/10R, 20L/20R

It wasn't on tonight. Started some one arm LC with the 24, bugged out at 1 minute. Got back late last night, not much sleep and missing a bit of conditioning. I did some remedial work on my right Achilles instead then just had a stroll.

[Kingo]

27/10/2010

am

2x32kg farmer's walk: 243m, 2:50 (2nd attempt thus far)
Then some teaching/demo'ing incl. 2x32kg long cycle (4 reps), 2x40kg front squats (2), some swings, etc.
2x32kg cleans: 10, 15 (2:00, 2:30)
2x40kg front squats: 3,5 (10 total for the morning, 5 = PR)

[Paul in Hobart]

You strong boy Kingo! Now , you fit as well?
Long sets to maketh the man ;<)

[Kingo]

Now , you fit as well?


Hmmm... Sorta yeah, sorta no, sorta we'll see. Depends on the activity.

Tonight:

2x32kg jerks/holds: 5,4,3,2,1 min: 40s in rack, 20s overhead per min.
2x32kg jerks: 16 (untimed)
2x24kg long cycle: 6 min@ 3 RPM (holding lockouts for longer than normal).

More teaching this evening and this morning during my sessions so not as focussed as I should have been.

[Kingo]

28/10/2010

am

1x40kg jerks: 5L/5R, 10L/10R, 5L/5R
1x40kg swings: 20L/20R, 30L/30R
Then some one arm LC with the 24, just mucking around. The left wrist was a bit hurty this morning, no doubt from the big jump in rack work volume with the 32's from yesterday so I'll keep a very close eye on it.

[Kingo]

28/10/2010

pm

2x24kg long cycle:

-10 (1:07)
-20 (2:00)
-30 (3:00)
-15, 10, 15 (untimed, holding some of the lockouts)

3 km jog, 15:55

10 RPM for 3 minutes! Pretty stoked about this for now; there will be no resting on no laurels however. The downside of working with the 32's is that jerks with the 24's are starting to degrade into push presses. Left wrist still a bit sore but keeping an eye on it, and the run went OK, first for a while - gotta watch the right Achilles but jogging on grass is fine.

[Paul in Hobart]

The downside of working with the 32's is that jerks with the 24's are starting to degrade into push presses. .
"must reelax treeceps!" If not you wont get past 3 mins as treeceps are not endurant!

[Kingo]

"must reelax treeceps!" If not you wont get past 3 mins as treeceps are not endurant!

Makes sense, the limiting factor now is more general upper body muscular fatigue than anything else (legs, grip or cardio).

But it can't be that easy to relax them in the lockout (if that's where you meant) without hyperextending the elbow joint by way of the bells pulling your arms behind the body?

[Paul in Hobart]

Makes sense, the limiting factor now is more general upper body muscular fatigue than anything else (legs, grip or cardio).

But it can't be that easy to relax them in the lockout (if that's where you meant) without hyperextending the elbow joint?
The trick is to balance them over the skeleton ; that requires shoulder flexibility and the ability to relax other muscles eg respiratory muscles and quads. Also correct hand position is essential - do not hold like a barbell! Trices should point forward somewhat.
Same with rack position. One day you hit the sweet spot and you can almost go to sleep like a chook on its perch!

[Kingo]

The trick is to balance them over the skeleton ; that requires shoulder flexibility and the ability to relax other muscles eg respiratory muscles and quads. Also correct hand position is essential - do not hold like a barbell! Trices should point forward somewhat.
Same with rack position. One day you hit the sweet spot and you can almost go to sleep like a chook on its perch!

(Cue Rachinskiy taking on a week-long rack hold...)

Alrighty then, I'll work on it!

[Kingo]

29/10/2010

pm

I swore I'd never do it, I've mocked people for it, but I trained in my lunch break:

2x40kg front squats: 2 ,3, 5, 2, 3, 4.5 (left bell fell out of rack near the top), 2, 3 = 24 total reps in just over 15 minutes. Short and schweet.

[Kingo]

1/11/2010

am

2x32kg cleans: 21, 24, 21 (3:00, 3:00, 2:30). Was going for volume this morning but I twinged my left shoulder slightly on one of the landings.

(This has happened before with double cleans a few times, ages ago with the 24's when I used to be a bit rougher with the bells. Sometimes it spreads to my upper back and makes it hard to breathe but usually it clears up in a few days.)

[Kingo]

1/11/2010

pm

2x32kg jerks/holds: 6, 4 min 40s rack, 20s overhead/min
2x32kg jerks: 4x10, untimed, working on technique. Triple extension is coming back as the Achilles improves.
1x32kg swings: 3x 40L/40R

[Kingo]

3/11/2010

am

1x24kg swings/jerks: 20 min, switching hands on the minute (swing L, swing R, jerk L, jerk R), 30-34 reps/min swings, 10 reps/ min jerks

[Kingo]

3/11/2010

pm

2x24kg long cycle: 3,1,2,4 min @ 6RPM
2x24kg jerks: Short practice sets up to 10-12 reps. Some quite fast to work on turning the tension on and off as rapidly as possible; tightness overhead is now public enemy number 1.
1x24kg swings/jerks: 12 min, switching hands on the minute (swing L, swing R, jerk L, jerk R), 30-34 reps/min swings, 12 reps/ min jerks: 4 min swings, 4 min jerks, 2 min swings, 2 min jerks

3.8 km jog.

[Kingo]

4/11/2010

am

1x24kg jerks: 30L/30R (fast)
1x40kg jerks: 5L/5R (Left arm disliked these intensely this morning)
1x24kg swing/jerk complex: 8 min total (2 min each, switching on the minute, 10 RPM on jerks)

[Kingo]

5/11/2010

am

2x24kg jerks: 3x(10,15,20), 21 (1 min sprint)

I will be going on a jerk training rampage over the next couple of weeks - I've still gotta get past the point where the upper body tightens up and limits rep output.

[Kingo]

Friday arvo:

5/11/2010

pm

2x24kg jerks: 4x(10,15,20), last 3 ladders were 1 min rest between sets
2x32kg front squats: 6,8,4

336 total reps for the day.

Sunday arvo:

7/11/2010

pm

2x24kg jerks: 2x(10,20,30) (untimed)

120 total reps

2 km jog

This morning:

8/11/2010

am

2x24kg jerks: 10,20,30, (untimed); 2x(10,15,20), 1 min rest between sets

150 total reps

[Kingo]

8/11/2010

pm

2x24kg jerks: 3x(10,20,30), untimed

180 total reps, 330 total for today.

[Kingo]

9/11/2010

am


2x24kg jerks: 10,15,20 (1 min rest between sets), then some overhead holds and a bit of long cycle

3 km jog, 14:55

The legs are starting to slow down a bit so I'm switching back to one arm jerks for a few sessions.

[Kingo]

One arm jerks? Who was I kidding?! From now on it has to be doubles, except maybe as a back-off/ AR session such as last night:

9/11/2010

pm

1x24kg jerks: 2x10 min @ 10 RPM, 1st set switching on the minute, second switching every 2, then on 9. Still working on hand/wrist position.

10/11/2010

pm

Really didn't feel like training this arv but what the hell:

2x24kg jerks: 10x10, 20, 30, 40, 20, 50 = 260 total reps.

Changing technique slightly, focusing on getting under the bells more and leaning into them with thumbs pointing back and forcing the palm heel skywards.

Feeling a bit frazzled by the volume, some numbness in the right pinky and the left thumb is very weak. Not sure if it's the CNS or pressure on local nerves, gotta watch out!

[Paul in Hobart]

One arm jerks? Who was I kidding?! From now on it has to be doubles, except maybe as a back-off/ AR session such as last night:

9/11/2010

pm

1x24kg jerks: 2x10 min @ 10 RPM, 1st set switching on the minute, second switching every 2, then on 9. Still working on hand/wrist position.

10/11/2010

pm

Really didn't feel like training this arv but what the hell:

2x24kg jerks: 10x10, 20, 30, 40, 20, 50 = 260 total reps.

Changing technique slightly, focusing on getting under the bells more and leaning into them with thumbs pointing back and forcing the palm heel skywards.

Feeling a bit frazzled by the volume, some numbness in the right pinky and the left thumb is very weak. Not sure if it's the CNS or pressure on local nerves, gotta watch out!
Nice volume! But what about snatches?

[Kingo]

Nice volume! But what about snatches?

Not required when you're training for long cycle!

Just throwing is all into the jerk at the moment, LC to come back in next week or so.

[Kingo]

I should have gotten a light session in as soon as possible after Wednesday night but life and lifestyle caught up, coinciding with some rather hot weather - been quite dehydrated and fatigued for the last few days and didn't have any opportunities to train until last night (unless you count 2 hours of moshing on Thursday night!)

14/10/2010

pm

Just some sets of jerks and long cyle with the 24's, up to sets of 20 - no stress, just technique.

Feeling recharged and ready to go again this arvo.

[Kingo]

15/11/2010

pm

Only time for a quick one:

2x32kg long cycle: 4x10

Short jog.

[Kingo]

16/11/2010

am

2x24kg jerks: 2x(10,20,30), 1 min between sets, except after the first ladder when it started raining so I had to move; more like 2-3 min.

[Kingo]

16/11/2010

pm

2x24kg jerks: 10,20,30,40,70 (PR, holding about 10 RPM with some left in the tank at the end), 10 20 17 13 10 15 (Tried to go back to volume/density ladders but they started to fall apart, upper body tightening up, etc. I don't flog no dead horses!)

245 total reps for the session, 365 total for today.

6 km jog

[Kingo]

17/10/2010

pm

2x32kg long cycle: 5,10,5,10

Very short jog.

I can certainly tell where jump squats would help with these.

[Kingo]

18/11/2010

pm

2x24kg jerks: 10,20,30 - untimed; 4x(10,20) - 1 min rest between sets, 1x20 - 1 min sprint

200 total reps, hardly any fatigue at all. Then a short jog.

19/11/2010

am

2x24kg long cycle: 15 min @ ~2 or so RPM, holding each position and ironing out tension.

[Kingo]

19/11/2010

pm

No beer tonight, just training:

2x24kg long cycle: 15 min @ 2.4 RPM (36), 10 min @ 3 RPM (30)

15 km jog, 11.4 km/hr, 78:57 (Average speed was still shown at all times to be about 1 km/hr slower than instantaneous speed, this GPS app sucks!)

Jerk training over the past fortnight has yielded 1656 reps, not including extra work classed as 'technique' which I didn't bother counting, one arm work, or long cycle with the 32's (70 reps of this).

[Kingo]

20/11/2010

pm

2x32kg swing/clean pulls in sets of 20-35, about 150 total reps. Just working on reversing the breathing pattern and restyling the backswing with more bounce and rocking around for the purpose of girevoy-related specificity. Fun times

[Kingo]

22/11/2010

pm

2x24kg long cycle: 10, 4.5 min @ 3RPM, 4x 2 min @6RPM, 2 min rest between sets.

2.5 km run, 12:30

A blister on my palm, some old habits creeping back in with gripping and racking the bells.

[Kingo]

23/11/2010

am

2x24kg long cycle: 6 min @ 2.5 RPM, 6 min @ 4 RPM, 2 min @ 7 RPM, 20 sec @ 10 RPM

Got 30 seconds into the last set and twinged my shoulder again with another clean landing. Should be right very soon though. And I really gotta fix up the drop into the reclean; try as I might to get the fingerlock thing happening, I'm still gripping the bells in the palms out of fear of dropping them, which is destroying my palms and grip.

[Kingo]

23/11/2010

pm

Some technique work on swing/clean pulls, to cleans, then long cycle, up to sets of 20 or so.

Improvements in the drop, catching it in the fingers but the downside is that for now I have to drop to the rack first, I can't get it to work yet with glancing the bells off the chest then straight into the reclean - I will need this for higher cadence work though.

In general, feeling pretty stale at the moment.

[Paul in Hobart]

In general, feeling pretty stale at the moment.
Can I suggest just getting into a routine of "doable" sessions , nothing balls to the wall or drop dead exhausting?
Work first on technique then volume then intensity.
My old mantra is live to fight the next day! Mentally GS is like any other sport , training should give a sense of both slight trepidation of the work to come - and afterwards a quiet feeling of satisfaction that the planned work was achieved successfully.
Most top gireviks in EE/Russia don't do 10 minute sets of double jerks more than occasionally. Save them for comp/test days.

[Kingo]

Can I suggest just getting into a routine of "doable" sessions , nothing balls to the wall or drop dead exhausting?
Work first on technique then volume then intensity.
My old mantra is live to fight the next day! Mentally GS is like any other sport , training should give a sense of both slight trepidation of the work to come - and afterwards a quiet feeling of satisfaction that the planned work was achieved successfully.
Most top gireviks in EE/Russia don't do 10 minute sets of double jerks more than occasionally. Save them for comp/test days.

You are correct, sir. But most of my sessions fall into that category anyway - they're quite frequent and very doable - if I ever go longer than 6 minutes it's only with very low cadence and I very rarely wipe myself out. It's more just doing the same thing pretty much every day that gets me.

[Paul in Hobart]

It's more just doing the same thing pretty much every day that gets me.
Then have a rest day - or do something different!
It is always tough 1 month out from a comp. That is the trade off with the devil of SPP...GPP is a different animal, not quite crossfit though

[Kingo]

... And what a glorious rest day today is turning out to be!

I'll try and keep the 32's in play, they seem to make everything else good.

[Kingo]

25/11/2010

pm

2x24kg long cycle: 3x(10,15,20), 10 = 145 total, untimed and unpaced.

Did some chest bumps beforehand, short jog afterwards.

I managed to work the straight glancing drop back into the reclean, and the landing into the rack is getting more efficient. And I was going to work with the 32's tonight but my training buddy needed them and I'm just way too nice.

[Kingo]

26/11/2010

am

2x32kg long cycle: 6,8,5 - going for 10 but the shoulders weren't liking it; didn't have time for my normal mobility work this morning, in a rush.

Hills x 3. Achilles is feeling OK at the moment.

[Kingo]

27/11/2010

pm

3-4 km jog over varied terrain (trail, rocks, grass)

10 min continuous BW squats to parallel, 204 reps.

[Kingo]

29/11/2010

pm

Bodyweight overhead squats (holding a belt) to below parallel: 215 reps in 10 min.

Then some rack holds, clean pulls and low rep sets of long cycle.

Short jog.

30/11/2010

am

2x24kg jerks: 2x40
2x24kg long cycle: A few fast sets of 10

pm

2x24kg long cycle:

-7min @ 3RPM
-5,2,3,4 min @ 6RPM, actually working at 12RPM then resting in the rack for 30 seconds for the rest of each minute. This method seems to agree with me.

5 km jog

[Kingo]

2/12/2010

pm

Indoor rock climbing.

3/12/2010

am

2x24kg clean pulls/cleans: A couple of sets of 1 clean per 2-3 clean pulls
2x24kg long cycle: 6, 7 min @ 4 RPM (working at 8-10 RPM then rest in rack), 2x 1 min @ 10 RPM

[Kingo]

5/12/2010

pm

2x24kg long cycle: 10,20,10,10 @ 10 RPM, 5 min @ 7 RPM, 5.5 min @ 7 RPM (going for 6 but caught the skin on my hand at rep 39)

[Kingo]

6/12/2010

pm

2x24kg long cycle: 2,3,3,3,2 min @ 7 RPM.

3 km jog

Didn't really feel like much intensity this session; just a run-through.

7/12/2010

am

28 today, getting old.

2x24kg long cycle: 2, 6 min @ 7 RPM. Plenty left in the tank at 6 minutes, just tore my left hand. I should/may be able to hold this pace for a video set very soon, provided I don't die of alcohol poisoning this week.

[Kingo]

Seems like the spambots enjoy their kettlebells too!

8/12/2010

pm

2x24kg long cycle: 2,3,4,2,1 min @ 7 RPM.

Physically this is very easy stuff, I just keep catching my left palm on the drop into the reclean. Torn hands spoils the fun all too soon, inexperience is still showing.

[Kingo]

10/12/2010

pm

-A few sets of 10-26 reps long cycle with 2x24kg. Could not have picked a worse part of the day to do these, sweaty stuff.

-10 mins bodyweight overhead squats to just below parallel holding a belt: 303 reps

13/12/2010

pm

Some short sets <2 min long cycle with 2x24, some rack and overhead holds

18 min easy jog

14/12/2010

pm

2x24kg long cycle test: This set was done at my joint as I'm not too keen on filming myself in public doing weights, got to 7.5 minutes but my left grip was just about to fail completely and I couldn't afford to send a bell flying indoors so I called it off at this point. I counted 52 reps, judging pending of course.

I was half expecting this to happen with the humidity and my weak as p!ss grip endurance and I'm a bit cut as I was cruising at 7 RPM and everything else was holding up pretty well. We'll see how we go next time, such is life, etc.

[Paul in Hobart]

I'll pay 52 reps!
Form is very good but barefoot , carpet and chalk will cost you dearly!
Should be able to get 70 next time no problem, you are big and strong enough.
Look at any way to tweak cleans and grip. Practise and more! Timed sets of cleans ; 4-5 minutes x2.
What was your bw?

[mick valentine]

good work, now where can I see the vid?

Mick

[Kingo]

good work, now where can I see the vid?

Mick

Check your PM!

[Kingo]

I'll pay 52 reps!
Form is very good but barefoot , carpet and chalk will cost you dearly!
Should be able to get 70 next time no problem, you are big and strong enough.
Look at any way to tweak cleans and grip. Practise and more! Timed sets of cleans ; 4-5 minutes x2.
What was your bw?

Cheers for judging mate.

I didn't have scales handy but I'm between 90-95 kg, scout's honour.
And there was chalk, but yes I could do with using a bit more. Shoes? Well my Vibrams are starting to fall apart...
I'm back on cleans + heavy swings/clean pulls now, gotta fix this grip!

[Kingo]

15/15/2010

pm

2x32kg (In no particular order):

-3x20 hardstyle swings
-2x10 hardstyle high pulls
-12,16 GS clean pulls

Short jog (1-1.5 km)

[Kingo]

17/12/2010

pm

Jog (road, trail, grass), pullups (10, 6), hills x3 (moderate x2, hard x1), walk home.

[Kingo]

18/12/2010

am

Squats: various bodyweight + overhead squats, a few goblet squats + 16kg, 3x20 jump squats + 16kg KB (Rachinskiy style).

Jog (road, trail, grass), pullups (6, 6), hills x6 (E,M,H,E,M,H), walk grass, run trail + detour up big hill in the river valley, walk home.

[Kingo]

Been sick for the past week and a half; thought I'd almost made it til the end of the year without getting sick then my erstwhile immune system of steel let me down, with just a little bit of help from silly season. A sesh to get back into it this arvo, felt like flushing out some of the festive cheer:

28/12/2010

pm

2x24kg:

-2x10 alternate LC/snatch
-3x10 snatch, full descent
-10,20 snatch, drop to rack then to swing.
-5 front squats

2xhills

Short jog

[Kingo]

29/12/2010

pm

-2x24kg long cycle: 10,6,8,10 (2x32kg overhead hold in between each set: 20-30 sec, some rack holds too)
-2x32kg jerks: 2x10
-2x24kg jerks: 2x10 (Overemphasising full breaths overhead)

On the 2:00:
-2x24kg snatches: 10,10,10,10
-off
-2x32kg GS snatch pulls: 8
-2x32kg HS swings: 15
-Squat jumps: 15(+24kg), 20(+32kg), 20(BW only)

2xhills (Second hill was about 40-50m longer)

Short jog + walk

[Kingo]

30/12/2010

pm

Got me a pair of 28's the other day, took them for a spin:

Double long cycle, sets of 10 with the following weights: (24,28,32,24,28,24)

2x28kg jerks: 4x10

Short jog.

The 28's seem to be a very healthy compromise between the 24's and 32's, good to bridge the gap. Still on easy stuff for now, not the best time of year for any kind of focus!

[Kingo]

31/12/2010

pm

Last sesh for the year: trail run 5-6 or so km to break in the new vibrams.

[Kingo]

2/01/2011

am

Sort of in this order (can't remember exactly):

2x28kg Alternating 10 clean pulls with 10 chest bumps (10/10/10/10) x 2
2x28kg clean pulls: 30, rest in rack, 10 more.
2x32kg swings: 30
2x28kg front squats: 5
2x28kg 1/4 jumping squats: 20
2x24kg 1/4 jumping squats: 20
Squat jumps (+24kg): 25
2x32kg high pulls: 15

Then some Aerobie.

pm

Trail run: 42 min

4/01/2011

am

2x40kg:

-Swings: 8,12,16
-Clean pulls: 10,15,20
-Front squats: 1x3
-1/4 jumping squats: 1x20

Quick and easy this morning, not much time. Not sure how legit it is to do jumping squats with racked kettlebells but I'll see how they go!

[Kingo]

4/01/2011

pm

2x40kg 1/4 jump squats: 3x30
2x32kg: A few jerks and overhead holds. The left shoulder wasn't feeling the love so I did a couple of armbars with a 16kg and dropped down to the 28's:
2x28kg jerks: 10,10,8. Still no love so canned it there.

1 km jog

[Kingo]

5/01/2011

pm

2x32kg rack and overhead holds, about 20-30 seconds x a few. Today the left elbow was having a proverbial whinge.

2x40kg:

-Double swings: 8,12,16
-Clean pulls: 10,15,20
-1/4 jump squats with bells in the hands outside legs: 5x20 (kinda like jump shrugs)
-Double swings: 8,8,8
-Clean pulls: 10,18,9,9,9
-1/4 jump squats with bells in the rack: 6x20. These ended up more like continuous chest bumps with elbows making contact with the hips.
-Short farmer's walk

2xhills, with longer stride length than normal.

Short stroll

Clean pulls are going well, I'm now able to finesse the back swing and lengthen it right out by straightening the legs, then coming right up on the toes on the upswing/pull.

[Kingo]

8/01/2011

am

Run: Trail (~7km) then road (~3km), 64 min total. Very technical in places!

pm

2x24kg clean pulls: 30,40,30,20,30,20,30
2x24kg cleans: 10,6,10,10,10
1x24kg swings: 20L/20R

2xhills (easy)

Cleans are getting much better, getting elbows to hips as quickly as possible on the landing.

9/01/2011

pm

Run: Trail then road (? distance), about 60 min. Similar route to yesterday, even more technical and hilly in places so turned into a but of a climb/clamber/walk in places. Finished strongly on the road.

Light KB sesh, mainly teaching. A few sets of light swings.

[Kingo]

10/01/2011

pm

2x28kg overhead holds x a few
2x28kg jerks: 6x10
2x40kg low swings: 20,20,20,20,10
2x32kg low swings: 20,20
2x32kg continuous chest bumps: 40,20,20+20 (rest in rack on the last)
2x32kg front squats: 5
2x40kg farmer's walk: 2xlaps of basketball court in 4 carries (staying off the nerve).

[Kingo]

12/01/2011

pm

2x32kg clean pulls: 3x(15,20,25) - twinged my middle back on the last set so called it a day; a combination of not warming up properly, and taking a few too many liberties with relaxation into the backswing.

Pretty run down this week - low(ish) carbing it in general but left it too long between carb-ups.

15/01/2011

Trail run - 43 minutes (~= 7 km). 5000% humidity!

16/01/2011

Trail run - 60 minutes (9-10 km), HR 156 (av). - Same course but a tad longer before the turnaround.

[Kingo]

17/01/2011

pm

2x28kg jerks: 10,15,15,20,10,15,15,10,10
2x32kg swings (HS): 10x10 on the minute
2x32kg front squats: 3
2x32kg farmer's walk: 4x laps around basketball court in 8 carries.

[Kingo]

18/01/2011

pm


2x24kg:

-Swing/clean pulls: 70
-(4 clean pulls, 1 clean + rack rest) x 10-12 (4 min continuous)
-Cleans: 2x10
-Jerks: 10
-Long cycle: 10

1x24kg swings: 20L/20R

Squat jumps: 20

[Kingo]

19/01/2011

pm

Run: Trail then road, 53 mins

20/01/2011

pm

2x28kg jerks: 15x10 (150 total, up from 120 earlier this week)
2x40kg swings (HS) on the minute: 5x10. Shorts started to rip on the 6th set so canned it before something terrible happened.
2x40kg: Some rack holds and chest bumps

3xhills. Good stride length and speed on these, quite pleased.

[Kingo]

21/01/2011

pm

2x32kg rack & OH holds: 3x2 min, switching at will
2x40kg swings on the 2:00 : 10,15,20,10,15
2x40kg farmer's walk: 1.5 laps around the bball court in 2 carries

Short jog.

22/01/2011

am

Trail run: 76 min. This one was tough.

pm

Joined a gym, straight to the squat rack. Barely laid hands on a barbell (if at all) since 2006 so just wanted to play around:

Back squat: 1x20 (60kg), 1x10 (80kg), 2x3 (100kg), 1x8 (80kg)
Jumping squats: 1x50 (60kg), 2x50 (80kg)
Back squat: 1x20 (60kg)

Imperial weights in pounds so approx. in kg.

Probably too much volume first time back, and figuring out jumping squats on the go, but all went well.

[mick valentine]

Jump squats in a commercial gym, would've loved to be a fly on the wall to view the other patrons expressions... ;)

[Kingo]

They did bring on some funny looks but sadly so did the normal squats. If anyone has a problem with them I'll just tell them that I'm training for the 2011 Aussie hopscotch championship; don't want to give kettlebells a bad name!

[Kingo]

24/01/2011

pm

2x24kg jerks: 6x(10,15), 20 = 170 total
Overhead holds x a few

25/01/2011

pm

At the gym:

2x24kg long cycle: 20

Back squat:
60kg: 20, 24 (3 min@8RPM)
70kg: 7, 9, 20
80kg: 2x10

[Kingo]

26/01/2011

am

2x24kg long cycle: 10, 15, 10

Back squat:
60kg: 20
70kg: 10 (I think)
80kg: 5
90kg: 2x5
100kg: 6x3
90kg: 5,5,4
60kg: 9

Jumping squats:
60kg: 50
80kg: 3x50

Déjà vu as far as shoulder and elbow discomfort, all too familiar. Need more flexibility to lock in the high bar position, and noticed a few asymmetries I need to fix. The goal is to work up to high reps for conditioning.

Finished with 2x24kg swings x 20.

[Kingo]

27/01/2011

pm

Short jog (~20 min)

28/01/2011

pm

2x28kg: a few jerks and overhead holds but the left shoulder and elbow weren't happy
2x28kg clean pulls: 30, 5x(16,20,24), 10 (went for a clean but caught my fingers in the landing). 340 total
2x24kg jerks: 20,20,10
2x24kg long cycle: 10
Back squat: 60kg: 1x30
2x24kg swings: 1x30


29/01/2011

pm

Trail run: 70 min

pm(2)

2x24kg jerks: 10,10,10,15,20,10

30/01/2011

am

Trail run: 64 min

pm

Indoor rock climbing: ~2 hr

pm(2)

Jumping squats:
60kg: 1x50
80kg: 4x50

[Kingo]

1/02/2010

pm

2x24kg:

-Long cycle: 5x10
-Jerks: 3x10
-Front squat: 7, 5x10 (first 4 sets of 10 done as 2-3-5 resting in rack, last done as 2 on the minute)
-Double swings (HS): 3x20
-High pulls (HS): 15

[Kingo]

2/02/2011

pm

Quick hunger builder before an eating challenge:

2x32kg front squats: 2x10 (2,3,2,3), (2,3,5) with rest in the rack between 'sets'.

[Kingo]

4/02/2011

am

2x24kg clean pulls: 50
2x24kg cleans: 2x3 min @ 9RPM, 2 min @ 10 RPM, with 2 min rest between sets
2x28kg clean pulls: 16,24,30

[Kingo]

4/02/2011

pm

2x32kg front squats: 2x8 (each set 4x2, resting in rack)

5/02/2011

am

Trail run, 30-40 min

pm

2x16kg jerks: 2x(50,30,40), in about 30 min.

[Kingo]

6/02/2011

am

2x32kg front squats: 4,6 (2x2, 3x3, resting in rack). Good pause at the bottom. Working up the courage to extend these sets right out.

pm

Indoor rock climbing + 3x6 pullups with various grips

pm(2)

10 min squats to parallel with living room barbell (15-20kg or so): 228 reps

Missed my second weekend trail run due to heatwave then rain.

[Kingo]

7/02/2010

pm

2x24kg clean pulls: 3x(20,30,50)
2x16kg long cycle: 20,30,50,20,30,50,20,30
(Skin started to catch on my hand so switched to straight jerks)
2x16kg jerks: 50

Then tested out the manta ray with some easy squats:
60kg: Back squat: 1x10, Jumping squats: 1x50.
Verdict: It's good.

8/02/2010

am

Light jog (15-20 min), then a good stretch - quads and shins are very tight!

[Kingo]

13/02/2010

2x32kg single-leg deadlift: 2x5L/5R
2x16kg long cycle: 1x100 (Untimed but pretty sure it was >10 RPM. No chalk.)
70kg back squat: 1x20

15/02/2010

am

2x32kg single leg deadlift: 2x3L/3R

pm

2x24kg jerks: 20,20,10,20,10,20
70kg back squat: 1x20
Jumping squats: 70kg: 2x50, 90kg: 2x50
2x16kg long cycle: 1x25
2x24kg overhead holds: 2x~=30 seconds

16/02/2010

pm

Single leg deadlift: 4L, 4R, 2x5L/5R (2x32kg), 2x3L/3R (2x40kg), 3x10 alternating (2x32kg)
2x24kg jerks: 30,30,10,10,20
60kg back squat: 40,30,30

[Paul in Hobart]

2x16kg long cycle: 1x100 No chalk
I should think not!

[Kingo]

Heh, the gym's bells, not mine. Actually pro-grade(ish) but by another company with non-prepped handles. Clouds of chalk are probably frowned upon, so nice and greasy too.

17/02/2010

pm

Nice easy session:

2x40kg single leg deadlift: 10,4,6 (alternating legs)
2x40kg low swings: 4x25

1 lap of the oval easy jogging between sets.

Then some farmer's walks with the 40's, staying off the nerve.

18/02/2010

am

Sorta the same thing as yesterday arvo:

2x40kg single leg deadlift: 3x5/5
2x40kg low swings: 5x20

1 lap of the oval easy jogging between sets.

Then more farmer's walks with the 40's, varying grip, step length, on toes, etc. Then a rack walk.

[Kingo]

19/02/2010

am

2x24kg jerks: 40,30,20,10
2x16kg long cycle: 50,30 (30 was fast)

20/02/2010

pm

2x32kg single leg deadlifts: 3L/3R
2x24kg jerks: 50,30,20
60kg back squat: 60,40 (about 10 RPM)

The underside of my feet tend to tighten up during both jerks and squats. Weird.

21/02/2010

am

2x32kg single leg deadlifts: 4L,4R,4L,4R

Good drill, this one.

[Kingo]

22/02/2010

pm

Very tired from lack of sleep (work and stuff), so an easy one.

2x16kg long cycle: 50,20,30
Back squat: 60kg: 1x20, 80kg: 1x20.

[Kingo]

Training got derailed by work again. Required a few cleansing ales on Friday night to remedy the situation; back on my feet on Sunday but managed a few GTG single leg deadlifts late in the week.

24/02/2011

am

2x32kg single leg deadlifts: 3L/3R, 3L/3R, 5L/5R

27/02/2011

pm

2x32kg single leg deadlifts: 12 (3/3/3/3), 12 (switching each leg), 14(5/5/2/2), 8(4/4)
2x32kg rack hold: 10 mins
Pullups/chin-ups: 8,6,4,2 (various grips)

Back squat:
-80kg: 1x30
-60kg: 1x30

28/02/2011

am

2x32kg single leg deadlifts: 1x20 (5/5/3/3/2/2)

[pypeevesync]

смотреть видео онлайн бесплатно девушки ласкаются
покемоны в мире порно
порно видио онлайн гиг
посмотреть порно ролики без смс
порно онлайн ебут беременных

[Kingo]

28/02/2011

pm

2x32kg rack/overhead holds x a few
Pullups: 10
100kg back squat: 10,6,4
Short jog (5-10 min)

01/03/2011

am

2x32kg single leg deadlift: 1x20 (5/5/5/5)

pm

2x24kg clean pulls: 1x30
2x24kg cleans: 10,15,20,10
Pullpus/chinups: 10,6,4,4,6
Back squat: 100kg: 1x12, 80kg: 1x13, 60kg: 1x20
Jog: ~20 min

Cleans are getting much better.

2/03/2011

am

2x32kg single leg deadlift: 3/3, 5/5, 8L, 8R

The Achilles are back online - some anlke mobility/stretching + possibly the deadlifts helped. Bringing back the running as long as they hold up. Party on.

[Kingo]

02/03/2011

pm

2x32kg rack/overhead holds: 4x3min, 2 min rest between each set, 10-40 sec in each position, max overhead time was 30 sec. Chatted throughout each set to keep things loose.

20 min jog.

[Kingo]

3/03/2011

pm

2x24kg clean pulls: 50,30,20
2x24kg cleans: 5 min@7RPM, 3 min@7RPM, 2 min@8RPM
2x28kg rack/overhead holds: 3x4 min, 20 sec per position
2x28kg jerks: 10x10, laddering rests 2:00 - 1:30 - 1:00 - 2:00, etc.
15 min run

[Kingo]

4/03/2010

pm

2x24kg jerks: 30,30,20,20,10,10, working at 13 RPM for 45 sec, resting in rack. 2 min rest between sets
2x40kg single leg deadlifts: 2/2, 3/3
2x40kg farmer's walks x laps of the basketball court: 2xwhole, 7xhalf, 1x3/4, 1xhalf, jogging the rest of each lap back to the bells for the next one.

5/03/2010

pm

2x32kg rack/overhead holds: 4 min (max overhead was 40 sec)
2x24kg jerks: 5,1,5,2,3,4,1 min @ 7 RPM
Short jog
2x24kg jerks: 10,15,20,10,15,20 (2,2,2,3,3,3 min)
2x32kg single leg deadlifts: 20,10,10,20 (5 per leg before switch)
30 min jog

6/03/2010

pm

2x24kg long cycle: 20,10,10
2x16kg long cycle: 2,10 min @ 6 RPM
7 km trail run
Pullups: 10,8,5
Jumping squats: 80kg: 4x50, 90kg: 2x50
30 min jog (road/trail/grass)
Dead hangs from bar
1x24kg swings: 40GS/40GS/20HS/20HS

7/03/2010

am

2x40 kg farmer's walk/jogging (roadwork): 20-30 min on oval

[Kingo]

7/03/2011

pm

2x24kg long cycle: 20, 4x(10,15)
2x16kg jerks: 4x40 (last set at 20RPM)

Only just starting to rediscover the tweaks I made last time which at the time improved things greatly.

8/03/2011

pm

1x32kg swings: 30L/30R
1x32kg front squats: 7,5
Then off to train with some other Sydney-based GS enthusiasts. Wasn't planning to do too much but there were a few sets, including 2x24kg long cycle 5 min @ 6 RPM, some double 16kg sets and some one arm sets.

9/03/2011

pm

2x32kg rack holds: 2x5 min, including reasonably constant rack/jerk squats to burn the quads. 2 min between sets.
3 min break then:
2x24kg holds/slow jerks: 6,5,4,5,4 min @ 2-4 RPM. Plenty of time overhead. 2 min between sets. Still working through some comfort issues with the hands in the rack.
1x24kg GS swings: 2x10 min, 2 min between sets. Switching hands on the minute the first set, slightly more frequently on the second. No finger lock, just hook grip.
2x32kg single leg deadlifts: 3/3, 5/5

70 min jog (road, grass, trail).

[Kingo]

11/03/2011

am

2x32kg rack holds with jerk squats: 6x3 min, 2 min rest between sets. Sets 2-6 had 6 reps of front squats spread out into 3 sets of doubles at 0:00, 1:30 and 2:45.

[luro]

jerk squats ?

[Kingo]

jerk squats ?

Just the first dip and drive but slow and grindy rather than ballistic, adds something else to the rack hold.

Like this (I do them even slower):

<iframe title="YouTube video player" width="480" height="390" src="http://www.youtube.com/embed/ZuWk_baqQ18" frameborder="0" allowfullscreen></iframe>

I might try it with the 40's soon!

[luro]

cool - i like the look of that! i need more legs

[Kingo]

cool - i like the look of that! i need more legs

Yeah give them a go. Though probably not for primary leg strength/power - I haven't done that many but I feel like they're mainly for helping prevent legs cramping up in the rack - the quads either learn to relax or adapt to the constant tension.


11/03/2011

pm

-2x24kg cleans: 2 x 5 min @ whatever RPM with a few swing/clean pulls thrown in - a mixture of both whenever it felt right. 2 min rest between sets.
-3 min rest
-2x24kg slow jerks/holds: 4 min
-2 min rest
-2x24kg overhead holds: 1 min, 40 sec (2 min between)
-2 min rest
-2x24kg swings/clean pulls: 50,30,20 (minimal rest between sets)

12/03/2011

pm

Quick one: A few long cycles, a few swings then 2x32kg front squats: 1x12 straight set

13/03/2011

pm

2x16kg jerks: 5 x 6 min @ 8 RPM, reclean every 4th rep. 2 min rest between sets
7 km trail run
2x32kg overhead holds: Quite a few, ample rest between. Also practiced a few quick recleans + jerks.

14/03/2011

am

2x40kg farmer's walks/jogging roadwork: About 40 min of alternating 1 carry/1 lap of the oval. Starting to get some good distance.

[Kingo]

14/03/2011

pm

-1x28kg swings: 12 min, switching hands every 40 sec
-3 min rest
-1x28kg swings (HS): 30 sec L/R
-2 min rest
-2x28kg cleans: 3 min @ 7 RPM, 2 min @ 7 RPM. 2 min rest between sets
-2x28kg swing/clean pull/clean ladders: (i.e 1 rep of each per ladder): 5x2 min @3 ladders/min resting in rack, 2 min rest between sets
-2x40kg farmer's walk/jogging/roadwork: 40 min.

Left the 24's at home so had to work with the 28's and haven't done that many cleans with them so far. They felt awkward so I kept the sets short to hold the technique together. They still sucked though.

[Kingo]

16/03/2011

pm

-2x24kg jerks: 5,3,2 min @ 8 RPM, 2 min rest between sets
-2 min rest
-2x24kg long cycle: 2x10 @ 10 RPM, 1 min between sets
-Then a few more short techo sets.

Hand discomfort is in the rack is still a big problem and pretty much the weakest link in the chain. Can't seem to find the optimal wrist angles - not much fun.

17/03/2011

am

Very quick one, a few quick short practice sets of cleans. Working on coming right up onto the toes with the clean to get as much work done with the lower body as possible and finding a better position for the hands in the rack. Gotta sort this quick smart!

[Kingo]

16/03/2011

pm

-2x16kg jerks: 12 min @ 8 RPM (4 on the 0:30 then reclean)
-3 min rest
-2x16kg jerks: 10 min @ 10 RPM (5 on the 0:30 then reclean)
-2 min rest
-2x16kg jerks: 5x 1 min on/1 min off @ 20RPM
-Several minutes' rest
-2x24kg jerks: 3x3 min @ 8 RPM, 2 min rest between sets
-Short break
-2x24kg clean + chest bump: 6x10, just to work some techo.

[Kingo]

17/03/2011

am + pm

No time for nuthin', just practiced some cleans.

18/03/2011

pm

Jog (road/trail/road): 80 min

19/03/2011

pm

2x24kg clean + chest bump: 10 min (77), 4 min rest, 4.5 min (30), 2 min rest, 1.5 min (12). Was hoping to go for more but I started to catch the skin on my left palm.
Then a few swings/clean pulls.
2x32kg rack/overhead holds and a few front squats.
2x32kg single leg deadlifts: 3x10 on the 2:00 (5/leg)
Short jog

20/03/2011

pm

2x32kg rack/overhead holds x a few. These sucked.
2x32kg single leg deadlifts: 4x10 on the 2:00 (5/leg)
Pullups x 4
Back squat: 60kg: 60,50,20,30
Short break
2x16kg jerks: 6 min @ 10 RPM (5 on the :30 then reclean)
2x24kg swings (HS): 1x20
2x24kg snatches: 1x20
Jog (road/trail/massive hill/road): 60 min

Totally the wrong order of exercises but it's just the way things turned out.

[Kingo]

21/03/2011

pm

Just a few swings with the 24 and the 32.

22/03/2011

pm

2x24kg:

-Long cycle 3x4 min @about 4 RPM with 1 min rest;
-Long cycle 2 min @4 RPM, 1 min rest;
-Long cycle 2 min @8 RPM, 2 min rest;
-Long cycle 3x1 min on/off @10 RPM, 0.5 min @10 RPM;
-Short break;
-Long cycle 3 min @ 4RPM, 2 min rest;
-10x1 min on/off, cycling clean + chest bump @12RPM/jerk @12RPM/clean + chest bump @12RPM/jerk @12RPM/long cycle @8RPM

Short jog (~10 min)

[Kingo]

23/03/2011

pm

2x24kg: 5x4 min alternating minutes of (clean + chest bump/jerk) @8RPM, 1,2,2,2 min rest between sets.
Short jog
2x24kg jerks: 1,2,3,4 min @ 10 RPM, 2 min rest between sets
Pullups: 1x12
Back squat: 80kg: 10,20,10,20

[Kingo]

24/03/2011

pm

2x24kg:

-10 min (3 min clean + chest bump @ 6RPM, 7 min long cycle @ about 4 RPM)
-2 min rest
-10 min long cycle @ about 4 RPM (quick doubles every 30 sec or so)
-Short jog
-1,2,3,1,2,3 min long cycle @ 7-8 RPM, 2 min rest between sets
-Short break
-5 min long cycle @ 6 RPM

2x32kg:

-Rack hold 90 seconds with jerk squats and a couple of front squats
-Low swings: 20-30 or so
-Single leg deadlift: 4L, 4R

Jog: 50 min

Only just getting past hand discomfort in the rack even after all this time and figuring out the best gripping style - long sets are actually (dare I say) comfortable. And not a moment too soon!

25/03/2011

am

2x40kg farmer's walk/jogging roadwork: 45 min. Held back a bit on the farmer's this morning. But only just a bit

[Kingo]

26/03/2011

pm

Back squat: 60kg: 1x100

Narrow stance works well for these, I find. The manta ray is worth its weight in gold!

[Kingo]

27/03/2011

pm

2x24kg:

-6 min of clean + chest bump, jerks and a few clean pulls
-3 min of long cycle, 5-6 RPM
-2 min of long cycle, 5-6 RPM
-2min jerks, 8 RPM, reclean after every 4th
-4 x 2 min, 1 min long cycle @ 7-8 RPM
(2 min rest between sets)

Pullups: 14,6

Back squat: 60kg: 1x10, 80kg: 1x10, 100kg: 1x10, 120kg: 1x3

Run (trail/more trail/massive hill/road): 62 min, pushing it a bit towards the end up to just under 4:00/km pace (according to running buddy's Garmin).

Cleans went out the window - reverted to muscling them. But on the other hand squats + running used to be a big no-no but doing them back to back is working out surprisingly well!

[Kingo]

28/03/2011

pm

2x24kg:

-6 min clean + chest bump @ 8 RPM
-2 min rest
-6 min jerks @ 10 RPM
-Few minutes' rest
-Some LC practice in short sets.

Biting the bullet and (for now) doing away with the drop overhear straight into reclean - it stuffs the cleans and as fancy as it looks I'm not coordinated or going fast enough yet to require it. Long cycle felt better this way so finished the 'bells on a positive note. Not sure when I'll bring it back but we'll see.

Went next door for pullups and squats and I thought it was the stuff of legend but there it was... curls in the squat rack.

Pullups: 8,8,6

Then some farmer's walks with 2x45kg dumbbells and a few easy minutes on the erg. The squat rack got taken over by yet another curling offender and I had run out of time anyway when it was my turn so just back squat 80kg: 1x6.

[Kingo]

29/03/2011

pm

2x32kg single leg deadlift: 3L/3R

2x24kg:

-4 min cleans @ 12,12,10,10 RPM
-1 min rest
-3 min cleans @ 10 RPM
-1 min rest
-2 min cleans @ 10 RPM
-1 min rest
-1 min cleans @ 12 RPM
-1 min rest
-4 min jerks @ 10 RPM
-Few minutes' rest
-6 x 1 min on/1 min off @ 7 RPM
-Few minutes' rest

2x32kg swing/clean pulls: 1x30

Back squat: 70kg: 1x50

Started a run but got a stitch about 6 minutes into it so canned it there.

[Kingo]

30/03/2011

pm


2x24kg (long cycle unless noted otherwise):

-10 min: 50 (comfortably submax - started cold at 3-4 RPM then built throughout the set, Lightning Crashes style)
-2 min rest
-2 min (7,5)
-4 min rest (meant to be 2 but had to do some manscaping on my hands)
-3 min @ 7 RPM
-2 min rest
-1.5 min (14) - technique failure
-Short jog to reset
-A few minutes (untimed) of random jerks and cleans
-Few minutes' rest
-6 min @ 6RPM
-Few minutes' rest
-2.5 min clean pull + cleans
-2 min rest
-3 min @ 7 RPM

Back squat: 75kg: 40,30,20,10

Jog (10-15 min), just to put the spring back in the step.

Getting the cleans right is still a challenge and frustrating at times - sorting out rack comfort was a breakthrough in every sense but it was quite late in the game and I hope I still have time to make the necessary gains.

[Kingo]

31/03/2011

pm

Easy swings and easy jog.

1/04/2011

off

2/04/2011

pm

2x24kg long cycle:

-6 min @ 4 RPM
-2 min rest
-6 min @ 7,4,7,4,7,4 RPM
-2 min rest
-4 min @ 4,7,4,7 RPM
-2 min rest
-3 min @ 7 RPM
-2 min rest
-3 min @ 7 RPM (Might have been 2)

This whole session was terrible; everything sucked.

pm(2)

Decided to change my thinking on chalk usage (i.e. do away with chalk replacement liquids and use the real stuff). Tested it out to end the day on a positive note:

2x28kg cleans: 4x10
2x24kg long cycle: 28 reps @ 7-8 RPM (Nice)

3/04/2011

pm

2x24kg long cycle: 15,25,40,(jog),15,25,50

Took myself off the clock, but all sets were at race pace, with ample rest, also untimed. Used epic amounts of chalk and it made all the difference - for the first time in this cycle I've actually felt like things are on track.

30 min jog

[Kingo]

4/04/2011

pm

2x24kg rack holds, overhead holds and ~30 min run. The run was excellent.

5/04/2011

pm

2x24kg long cycle: 15,15,25,32,8

6/04/2011

pm

2x24kg long cycle: 35,10

7/04/2011

pm

2x24kg long cycle: 60, short break, 10 (sprint). Untimed but the 60 was race pace.

Feeling pretty good going into tomorrow's comp - the biggest limiting factor is now hand damage (of all things) which sometimes forces me to grip inefficiently. As long as I get this under control it should all go pretty well; fitness and work capacity are where I want them to be.

[Paul in Hobart]

Excellent preparation Michael and you will find the volume approach & variety you have chosen will give you stable gains - and the platform to do it all again in a few months!
It's been great to see how you've taken up the cudgel in the past few months.
You'll be fine tomorrow. It's just another training session , albeit with a few onlookers!

[Kingo]

9/04/2011

pm

Comp day @ 'The Dock'

2x24kg long cycle: 55 reps - I was forced to slow right down, then the grip failed again, bell went flying. I trained too much in front of an aircon to keep my hands dry, and this did not reflect the conditions on the day.

Good to have my first proper hit out but I'm cut that my grip let me down again.

For the next cycle there will be even more attention to grip, as well as a wide selection of GPP and specialised variety:

-Competition lifts (cleans, jerks, long cycle)
-Competition lift drills/breakdowns (holds, swing/clean pulls, rack/jerk squats, 2nd dip overhead squats, chest bumps)
-One arm swings, one arm cleans
-Farmer's walks
-Overhead walks
-Squats (KB front squats, BB back squats)
-Pullups
-C2 rowing machine
-Running

... and whatever else seems worth doing.

[mick valentine]

Was a great effort mate, can't wait to be standing besides you on a platform cranking them out.

Mick

[Kingo]

Cheers mate, heal well.

11/04/2011

pm

C2 5 min
Pullups: 3x6
Back squat: ?? (probably 60kg 1x20 or something)
Short jog

15/04/2011

pm

C2 10 min
Back squat 60kg: 1x5, 80kg: 1x5, 100kg: 1x5, 120kg: 2,3,2, 70kg: 1x25
C2 10 min
Short jog

16/04/2011

am

2x28kg rack/overhead holds
C2 15 min
2x28kg swings/clean puls: 10+10+10 (rest in rack), 5x20
2x32kg front squats: 6+3 (rack)
Living room barbell squats: 2 sets of highish reps
1x16kg goblet squat: 1x20 or so

pm

2x28kg front squats: 6, 6+6
Scap pullups
Horizontal pullups: 1x5
Back squat: 60kg: 40,30,50
2x28kg front squats: 5, 5+5

17/04/2011

am

Pullups: 8,4,6
C2: 20 min
Run: about 20 min
C2: 10 min

[Kingo]

18/04/2011

pm

40kg single leg deadlift: 3L, 2R

Then some 1H swings with the 28, double swings with the 40's, farmer's walk with the 40's, overhead walks with the 28's, a couple of double snatches with the 28's and a short jog in there too.

C2: 8 min

19/04/2011

pm

2x32kg renegade rows: 1x4 (alt)
2x32kg single leg deadlift: 5L/5R
1x16kg goblet squat: 1x12
2x32kg single leg deadlift: 5L/5R
1x16kg goblet squat: 1x12
2x32kg front squats: 2x5
Pullups: 5x6
C2: 30 min

[Kingo]

21/04/2011

pm

C2: 35 min

Run (Trail/road): 45 min

28/04/2011

pm

Pullups: 5x5
1x24kg swings: 1x200
C2: 20 min
Elliptical: 10 min
1x24kg swings: 1x200
C2: 10 min

Changing breathing patterns on the erg - hard to undo 10 years of ingrained habits.

[Kingo]

29/04/2011

pm

2x32kg GS swings: 6x20
Pull-ups: 6x6
Parallel grip chin-ups: 6,4

30/04/2011

pm

1x24kg GS swings: 1x240
Parallel grip chin-ups: 4x6
Chin-ups: 3x6
1x32kg GS swings: 2x?? (50-100, switching every 15 reps or so)

Moved furniture

pm(2)

1x40kg swings, a few sets then 1x100, changing hands every 10 with a brief rest on the ground (to save the hands).
2x28kg overhead walks

1/05/2011

pm

Informal GS teaching. Possible recruit in the pipeline with loads of potential.

[Kingo]

2/05/2011

pm

Some swings with the 28 and 40 + 28kg snatch 10/10

3/05/2011

pm

Got me some 20's - handles not prepped yet but took them for a spin:

2x20kg cleans (non-racked): 10-20
2x20kg long cycle: 2x(10,15,20)
2x20kg: 10 cleans/5 jerks, 2x(10 cleans/5 jerks)

Ran out of time both nights.

Got the enduro-bells now; time to get to work.

[Kingo]

5/05/2011

pm

2x20kg long cycle: 10x10, 3 min@8 RPM
2x20kg snatches: 10,8

[Kingo]

7/05/2011

pm

2x20kg jerks: 10x20
1x16kg goblet squats: 8x10, 1x20 (in between sets of the jerks)
2x32kg single leg deadlifts: 3x(5L/5R)
2x20kg front squats: 20,12,8
2x32kg swings (HS): 2x20

Jog: ~20 min