Back to KBs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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JasonC
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Re: Back to KBs

Post by JasonC » Fri Oct 25, 2019 12:16 am

Thursday, October 24, 2019

Jerk 2x16kg. 102 reps in 9:15 minutes. HR ended at 162 bpm. • Not a limit set. • I paid attention to rising on toes and leaning back a little extra, and sinking elbows down. • But mostly I made sure to lockout only as long as necessary to avoid tiring triceps unnecessarily. • Also, by keeping pace quick, I avoided extra fatigue in the racking muscles. • When leaning back in the rack, it helped for hold my face & eyes up quite high, far far above horizontal. • I think this is only the second time in my life I’ve done a set with 100 jerks.

Rested 35 minutes.

Snatch 20kg. 80L+91R in 10:40 minutes. HR ended at 156 bpm. • Pretty good job of rising on toes. • Above all, on R side I’ve got a good hook grip. That is critical. I could have done more on that side.

20 minutes cardio

Total volume: 418 poods
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Re: Back to KBs

Post by JasonC » Sat Oct 26, 2019 10:00 pm

Friday, October 25, 2019

20 minutes on vertical climber in AM. HR 120 bpm.


Saturday, October 26, 2019

25 minutes on vertical climber in AM

Jerk 2x18kg. 51 reps in 6:20 minutes. HR ended at 141 bpm. • Not a limit set, but I did feel the increased weight in my chest/shoulders. • Found a good rack position at first, but it still grew tiring. • I did a good job of rising up on toes.

Rested 25 minutes

Snatch 20kg. 63L+77R in 8:00 minutes. HR ended at 165 bpm(!). • Cardio was the limiting factor, followed closely by fatigue in legs from all the Versaclimber cardio lately. • I did well at forming R hand into a hook grip. • And I remembered to begin the drop by leaning shoulders back from under the bell, so that it falls more slowly. • However, because I was struggling in cardio and leg endurance, I was scarcely rising on toes.

Total volume: 325 poods
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Re: Back to KBs

Post by JasonC » Thu Nov 14, 2019 6:28 am

Sunday, October 27, 2019

2-arm press. 2x18kg. 6 reps in 6 minutes. Need to rest my L knee, so I’m working on holds. • I sank my elbows down well below where I’ve been wearing my belt.

Rested 10 minutes.

Snatch. 20kg. 60L+40R in 6 minutes. HR ended at 144 bpm. • L hand tired, R palm was cut from something not related to KBs and was hurting. Cardio was also holding me back.

Total volume: 139 poods


Monday, October 28, 2019

Cardio on vertical climber. L knee still not right and needs rest.



Tuesday, October 29, 2019

Cycling, 120 minutes total.


Wednesday, October 30, 2019

Jerk 2x18kg. 53 in 6:00 minutes. HR ended at 141 bpm. • Legs very tired from cycling yesterday. • Tried to be mindful in dip of not thrusting knees too far forward.

Rested 17 minutes.

Snatch 20kg. 65+65 in 7:40 minutes. HR ended at 162 bpm. • Cardio was hard. • I’ve been inserting hand too late, i.e. not til bell is right overhead. In IKSFA manual, Rudnev says this makes you muscle the kettlebell to a stop so that you aren’t relaxed in the lockout. So today I tried to find the right spot to insert hand, 20-35cm before the arm is vertical.

Total volume: 282 poods

Thursday, October 31, 2019
Rest


Friday, November 1, 2019

25 minutes on vertical climber in AM

I want to keep my average HR lower, so I’ll try setting a target of 100 reps and resting as necessary when HR gets high.

Jerk 2x18kg. 40, 20, 25, 15 in 14:40 minutes. Kept HR in check. Stood with feet narrower. Legs tired. I got elbows to hips, but I had to bend legs enough that they couldn’t rest well. I think I’ll solve that with more flexible hip flexors.

Rested 12 minutes

Snatch 20kg. 85L, 15L, 68R, 32R in 20:00 minutes. I tried to control HR, but it got very high in last two or three sets. Maybe a better approach is to alternate hands.

Total volume: 475 poods. Whoa.

Saturday, November 2, 2019
Cardio 20 mins

Sunday, November 3, 2019
Cardio 60 mins


Monday, November 4, 2019
Cardio 60 mins. Knee improving.


Tue., Nov. 5, 2019
Jerk 2x18kg. 50 reps in 6:00 minutes. HR ended at 144 bpm. • Legs were tired from the outset.

Rested 10 minutes.

Snatch 18kg. 100L+100R in 12:40 minutes. HR ended at 174 bpm. • Cardio is clearly better! • On the drop, I did better by holding the back corner of the handle. • On the backswing, I waited just a little longer to let the bell start falling of its own accord. That smoothed the acceleration and made it gentler on my grip.

90 minutes of cardio

Total volume: 362 poods


Wed., Nov. 6, 2019
40 minutes cardio

Thur., Nov. 7, 2019
60 minutes cardio

Fri., Nov. 8, 2019
35 minutes cardio

Sat., Nov. 9, 2019
Switching to “Ryabchenko Modified” program. I’ve had to scale down the numbers some.

Jerk 2*32kg, 5; 2*28kg, 7; 2*24kg, 11, 13. One minute rest between sets. Not too bad.

Rested 5 minutes

Snatch 32kg, 5; 28kg, 8; 24kg, 7, 9; 20kg, 10. Supposed to do these with no rest between sets, but I needed a few seconds rest. This felt hard for the first day of the cycle.

Total volume: 238 poods

Sun., Nov. 10, 2019
60 minutes cardio

Mon., Nov. 11, 2019
50 minutes cardio

Tue., Nov. 12, 2019
20 minutes cardio

Jerk 2*28kg, 8; 2*24kg, 10; 2*20kg, 16, 18. On first two sets, held for 4-5 breaths overhead and in rack. That prefatigued my triceps plenty.

12 minutes rest

Snatch 28kg, 9; 24kg, 14; 20kg, 15, 17; 16kg, 17

Total volume: 330 poods

Wed., Nov. 13, 2019
20 minutes cardio

L knee hurts a lot from yesterday. I’ll have to change back from jerks to just presses and overhead/rack holds til it’s fixed.
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JasonC
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Re: Back to KBs

Post by JasonC » Mon Nov 18, 2019 11:56 pm

Thur., Nov. 14, 2019
45 minutes cardio

Fri., Nov. 15, 2019
20 minutes cardio

Rack holds and lockout holds (30 sec. each) 32kg; 28kg; 24kg; 20kg; 16kg

Snatch 28kg, 11; 24kg, 17; 20kg, 19, 21; 16kg, 25. No rest between sets.

Total volume: 230 poods

Sat., Nov. 16, 2019
35 minutes cardio

Sun., Nov. 17, 2019
90 minutes cardio

Mon., Nov. 18, 2019
56 minutes cardio
Rack holds and lockout holds (30 sec. each) 32kg; 28kg; 24kg; 20kg; 16kg

Snatch 28kg, 13; 24kg, 20; 20kg, 23, 25; 16kg, 37. No rest between sets.

Total volume: 300 poods
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Dunn
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Re: Back to KBs

Post by Dunn » Tue Nov 19, 2019 5:28 pm

Solid work, Jason. Any particular reason you decided on biathlon vs LC as your focus?

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Re: Back to KBs

Post by JasonC » Fri Nov 22, 2019 8:06 pm

Tue., Nov. 19, 2019
60 minutes cardio

Wed., Nov. 20, 2019
95 minutes cardio

Snatch 28kg, 15; 24kg, 23; 20kg, 27, 29; 16kg, 57

Total volume: 376 poods

Thur., Nov. 21, 2019
70 minutes cardio

Fri., Nov. 22, 2019
Today I completed the first microcycle of the modified Ryabchenko method, which Smet posted about back in 2009: http://girevoysportafter50.blogspot.com ... ified.html I scaled it down from what Smet published by reducing 32kg to 28kg, 24kg to 20kg, etc. Also, even though I’ve come to love the jerk even more than the snatch, I’ve had to limit myself to static holds until I heal my L knee and figure out how not to strain it again.

But even though today was just snatches, it was entirely hard enough.

Rack holds and overhead holds 32kg, 28kg, 24kg, 20kg, 16kg

Snatch 28kg, 17; 24kg, 29 (should have been just 26—whoops); 20kg, 31, 33; 16kg, 73. This took about 25 minutes • Though the program calls for zero rest between snatch sets, today I took about 1 minute between each set. Even at that, the cardio was very hard for everything above 16kg. • Today for the first time I tried breathing like a GS athlete, i.e. vigorous exhales out mouth like a bellows. I think it helped. • During this microcycle, I’ve taxed my grip endurance a lot. This week I was pulling up the roots of a stubborn blackberry bush, and my hands tired fast.

Total volume: 453 poods
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Re: Back to KBs

Post by JasonC » Fri Nov 22, 2019 8:08 pm

Dunn wrote:
Tue Nov 19, 2019 5:28 pm
Solid work, Jason. Any particular reason you decided on biathlon vs LC as your focus?
I've been asking myself the same question, since I've come to like jerks better than snatches. Is it any easier to recover from LC training?
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Dunn
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Re: Back to KBs

Post by Dunn » Sat Nov 23, 2019 8:52 pm

I find it is. Snatch plus jerk ends up with a lot more volume over the long haul. I prefer LC because it’s more of a one stop shop for this kind of strength endurance.

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Re: Back to KBs

Post by JasonC » Tue Nov 26, 2019 6:18 am

Sat., Nov. 23, 2019
30 minutes cardio

Sun., Nov. 24, 2019
20 minutes jogging

Snatch 28kg, 7; 24kg, 10, 12; 20kg, 20. This took 5:20 minutes. HR ended at 150 bpm. • This was the start of the second Ryabchenko microcycle. It was hard on cardio, easy on everything else (except my callouses, which are still torn from the last workout).

Playing around with clean swings (2x16kg), overhead holds (2x24kg), and bumps (2x16kg, 2x24kg).

My last remaining goal for 2019 is to score first class numbers in the snatch. After I check that box, I may begin training LC instead of biathlon, on the theory that it will be easier to recover from training for just one event.

Total volume 141 poods

Mon., Nov. 25, 2019
115 minutes cardio
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Re: Back to KBs

Post by JasonC » Thu Nov 28, 2019 5:48 am

Tue., Nov. 26, 2019
20 minutes cardio

Snatch 28kg, 9; 24kg, 10, 12 Should have done 12+14; 20kg, 25. HR ended at 135 bpm. This took about 8:30 minutes. • Easy. Compared to last time, I slowed down apparently, and that was great. • I concentrated on waiting for the bell to start falling of its own accord.

Total volume 160 poods



Wed., Nov. 27, 2019
Snatch 28kg, 13; 24kg, 16, 18; 20kg, 42 in 11:00 minutes. HR ended at 156. Hard on cardio right from the start. I forgot I'd only done my last snatch workout just yesterday. Should have rested an extra day. No wonder this was so hard.

120 minutes hard fucking hill rucking

Total volume 253 poods
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Re: Back to KBs

Post by JasonC » Sat Nov 30, 2019 12:34 am

Thur., Nov. 28, 2019
125 minutes cardio


Fri., Nov. 29, 2019
Snatch 28kg, 15; 24kg, 18, 20; 20kg, 55, in about 19 minutes. HR ended at 163 bpm. Hard on cardio and feet tired from all the rucking, but hand fatigue was still the most pressing factor, by a small margin.

2x24kg casual swings and jerks

Total volume 304 poods
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Re: Back to KBs

Post by JasonC » Mon Dec 02, 2019 5:56 pm

Mon., Dec. 2, 2019

End of second microcycle on “Ryabchenko Modified.”

Snatch 28kg, 17; 24kg, 20, 22; 20kg, 61. This took only 18 minutes. HR ended at 165 bpm • Weak link was L grip in the last set (20kg x 61). It’s normally weaker, but it also it didn’t get the long rest that my R hand did between its 24kg sets and its last set. • The second weakest link was my feet, during the heavier sets. • Breathed four cycles per rep.

Total volume 338 poods
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Re: Back to KBs

Post by JasonC » Thu Dec 05, 2019 6:42 am

Tue., Dec. 3, 2019
80 minutes cardio

Wed., Dec. 4, 2019
Start of third “Ryabchenko Modified” microcycle

Snatch 28kg, 5, 7; 24kg, 16. Feet were still tired. L palm abraded.
Played around with 2x24kg swings and slow jerks

Rucked 50 minutes

Total volume 90 poods (!!)
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Re: Back to KBs

Post by JasonC » Sat Dec 07, 2019 1:57 am

Thur., Dec. 5, 2019
Rucked 80 minutes.

Fri., Dec. 6, 2019
Snatch 28kg, 7, 9; 24kg, 19. HR ended at 144 bpm. • Cardio was hard on the 28kg, but I started breathing right (four sharp exhales per cycle) and then it felt OK for the 24kg.

Easy practice of 2x24kg jerk. After watching Ivan Denisov’s tutorial on LC, on the dip I’m keeping tail tucked under me so my heels stay on ground better. It’s a very new feeling, generating the drive just from my quads.

Rucked 75 minutes

Total volume 113 poods
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JasonC
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Re: Back to KBs

Post by JasonC » Sun Dec 08, 2019 5:46 pm

Sat., Dec. 7, 2019
Rucked 4 hours

Sun., Dec. 8, 2019
Snatch 28kg, 11, 13; 24kg, 31. Took about 8:30 minutes. HR ended at 144 bpm.

One-arm jerk 32kg, 12+12

Rucked 2 hours

Total volume 225 poods
Last edited by JasonC on Tue Dec 10, 2019 9:03 pm, edited 1 time in total.
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Re: Back to KBs

Post by JasonC » Tue Dec 10, 2019 9:02 pm

Mon., Dec. 9, 2019

Rucked 1 hour


Tue., Dec. 11, 2019

Rucked 2 hours in AM

Snatch 28kg, 13+15; 24kg, 40. This took 11:20 minutes. HR ended at 147 bpm. • Easier than expected. To my surprise, the sets with 28kg didn’t feel stressful. I only sensed the beginnings of fatigue with the 24kg, on the L at about the 15th or 20th rep. From there, cardio felt manageable and I only had a little L triceps shakiness. That was it. I never reached the moment of asking myself, “Why am I doing this? Is this really for me?” • I took video, and I could straighten legs a couple degrees more on the backswing. • Early in the set, my head stays straight with my torso. At the end, it’s bowed forward. In contrast, when Rudnev snatches, though he’s a little chicken-necked, his head is never bent forward. At the bottom, his gaze only comes within about 6 feet of his shoes. • Also speaking of video, I knew I’d gotten fat, but I had no idea how fat. It’s hideous.

Total volume 218 poods
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Re: Back to KBs

Post by JasonC » Thu Dec 12, 2019 7:34 pm

Wed., Dec. 12, 2019
Still one workout shy of ending third microcycle of “Ryabchenko modified,” but I did a “Megareps” workout. Surprising result:

Snatch 20kg, 50+50, over about 6 minutes. Stopped looong before failure, with at least 30 reps in tank (per hand). However, HR still ended at 147 bpm. (Granted, I did a big workout yesterday.) Sokolov seems to leave MAF zone only at very end of his sets, but I’d say I reached this rate of HR and breathing pretty early and stayed there pretty steadily.

I’m very attracted to the idea of being able to do most of my KB training at a low HR. For me, that’s the appeal of “Megareps.”

Total volume 125 poods


Thur., Dec. 13, 2019
Rucked 1 hour in morning. Then another “Megareps” workout:

Snatch 20kg, 50+50. Again, well short of failure. This time I stretched it out to 9:30 minutes. HR ended at 147 again, but it took longer to ramp up to that. This time I breathed through my nose too.

Jerk 2x20kg x 23 in 2:40 minutes. HR ended a 120. I stopped when it became clear that this was too heavy to get 50 reps with at a low HR and without burning muscles.

Total volume 183 poods
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Re: Back to KBs

Post by JasonC » Sun Dec 15, 2019 8:37 pm

Fri., Dec. 14, 2019

Jerk 2x32kg, 2; 2x24kg, 5. (First thing in the AM, cleaning double 32s feels heavy, clumsy, and risky. Either I need to do these later in the day or use 28kg in place of 32kg.)
Snatch 24kg, 2; 32kg, 2; 36kg, 2. (Here too, first thing in the morning, the 36kg is too much weight for good form.)

Squats, bw using green and purple band looped over 4-pin 50 reps
Pushups, using green and purple band looped over 4-pin 50 reps

Sat., Dec. 15, 2019

Rucked 150 minutes


Sun., Dec. 16, 2019

Jerk 2x32kg, 2; 2x24kg, 5.
Snatch 24kg, 3; 28kg, 2; 32kg, 2.
Again, that stuff is too heavy for morning time. I’ll stop doing that.

Snatch 20kg for 50+50 reps in 8 minutes. HR ended at 150 bpm! Some tricep fatigue too, but not serious. I had 30 reps left per hand.

Rested about 15 minutes.

Jerk 2*16kg for 50 reps in 5:30 minutes. HR ended at 129 bpm. I had a reserve of 15 reps at the very least• Didn’t wet down shirt, and my elbows didn’t grip well, so I got some chest fatigue at about the 33rd rep. After that, I only rested in the rack for one breath and took a little extra time to rest in lockout. That made it comfortable again. • To help with the chest fatigue, I’ll study Denisov’s video about “drop” part of the LC.

Total volume 225 poods
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Re: Back to KBs

Post by JasonC » Mon Dec 23, 2019 7:44 pm

Sat., Dec. 15, 2019

Rucked 150 minutes


Sun., Dec. 16, 2019

Jerk 2x32kg, 2; 2x24kg, 5.
Snatch 24kg, 3; 28kg, 2; 32kg, 2.
Again, that stuff is too heavy for morning time. I’ll stop doing that.

Snatch 20kg for 50+50 reps in 8 minutes. HR ended at 150 bpm! Some tricep fatigue too, but not serious. I had 30 reps left per hand.

Rested about 15 minutes.

Jerk 2*16kg for 50 reps in 5:30 minutes. HR ended at 129 bpm. I had a reserve of 15 reps at the very least• Didn’t wet down shirt, and my elbows didn’t grip well, so I got some chest fatigue at about the 33rd rep. After that, I only rested in the rack for one breath and took a little extra time to rest in lockout. That made it comfortable again. • To help with the chest fatigue, I’ll study Denisov’s video about “drop” part of the LC.

Total volume 225 poods


Tue., Dec. 17, 2019

Talked with Dmitri Sokolov last night and got a better view of his method. Implementing that today.

“Magic series”: Quick circuit of, essentially, speed work. 3x (SQ 135x3, pushup x3, band pullup x3)
Snatch 24kg x3, jerk 2x24kg x3.

Megareps: Jerk 2x16kg, 50. HR ended at 120. I certainly had 20+ reps in the tank, though my chest was getting a little “clogged” by the middle of the set, so I sped it up to avoid spending much time in the rack.


Dec. 18, 2019
“Magic series”: Quick circuit of, essentially, speed work. 3x (SQ 135x3, pushup x3, band pullup x3)

Snatch 20kg, 51+51. HR ended at 144. My triceps were not 100% free of fatigue, but I certainly had a reserve of at least 20 reps.


Dec. 19, 2019
Magic series

Jerk 2x16kg, 54. HR ended at 126. Whoops, I should have ended a couple reps earlier. 52 would have felt just perfect, and in fact would have been just right too.


Fri., Dec. 20, 2019
Hard fucking rucking for 4.5 hours

Sat., Dec. 21, 2019
Rucked for 2 hours

Sun., Dec. 22, 2019
Hard rucking, 3 hours

Mon., Dec. 23, 2019
3 circuits of (fast pullups with blue band x3, fast pushups x3, fast squats 135 x3)
Snatch 24kg, 3; 28kg, 3. Jerk 2x24kg x3.

Jerks 2x16kg x54. Took about 5:30 or 5:45 minutes. Reserve of at least 20. This was a little easier than last workout.
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Mickey O'neil
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Re: Back to KBs

Post by Mickey O'neil » Mon Dec 23, 2019 8:54 pm

Nice!

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Re: Back to KBs

Post by JasonC » Tue Dec 24, 2019 8:39 pm

Mickey O'neil wrote:
Mon Dec 23, 2019 8:54 pm
Nice!
Thanks, Mick.


Tue., Dec. 24, 2019
Rucked 80 minutes.

“Magic series,” including the snatches and jerks. (Same as yesterday, just added 1.25# to pullups. None of the lifts felt as fast and snappy as yesterday.)

Snatch 20kg, 51+51. HR 142 bpm. Less reserve than last time, so I didn’t add a rep.
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Re: Back to KBs

Post by JasonC » Thu Dec 26, 2019 5:26 am

Wed., Dec. 25, 2019

Rucked 150 minutes
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Re: Back to KBs

Post by JasonC » Fri Dec 27, 2019 12:13 am

Thur., Dec. 26, 2019
“Magic series.” (The speed pullups are tiring. I’ve looked back at Dmitri’s directions, and I don’t know where I got the idea that this should be like speed work. He just said this should be light, a 15RM weight done for three reps per set.)

Jerk 2*16kg x54. HR 126 bpm. Much easier than last time. I never did get to the point where I was tired in either the rack or the lockout.
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Re: Back to KBs

Post by JasonC » Mon Dec 30, 2019 10:22 pm

Fri., Dec. 27, 2019
Magic series, with snatch (but not jerk). No more attempt to be fast. L hip irritated in bottom of squat.

Snatch 20kg, 53+53. HR 162 bpm---I went way faster today, three breaths per rep instead of four.

Sat., Dec. 28, 2019
Hard fookin rucking for 2 hours. Way the fuck above MAF territory. I was with a group carrying extra weight and trying to keep pace with them. Dumb idea. This is why Maffetone discourages you from running with other people.

Sun., Dec. 29, 2019
Nothing

Mon., Dec. 30, 2019
Magic series (incl. 28kg snatch and 2x24kg jerk)

Jerk 2x16kg, 53. HR 156 bpm. Not as easy as last time. I kept the pace fast to spare my muscles, but even so my rack muscles began to fatigue around rep 35.

I’ll blame the gross overexertion on Saturday for the drop in performance.
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Re: Back to KBs

Post by JasonC » Fri Jan 03, 2020 5:17 am

Tue., Dec. 31, 2019
Blew everything off and rested

Wed., Jan. 1, 2020
Magic series
Snatch 20kg x55. HR 144 bpm. Light tricep fatigue began at 35 reps, but I still finished with a reserve of at least 20, probably more.

60 minutes of cardio


Thur., Jan. 2, 2020
Magic series

Jerk 2x16kg, 56. Big reserve, more than last time. (Today was the first time that I’ve actually separated the magic series and the megareps into separate morning & evening workouts, as Dmitry prescribes. I like it. I approach the megareps with more energy.)
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