Kettlebell Lifting 2016

[DPR]

25 Aug 16
GTG Pull-Ups - 75 total
I did 3 workouts today. Each workout was 5 sets of 5 reps. The reps are easy to avoid burnout and build volume.

[DPR]

27 Aug 16
Jerks
2x28kg - 2 min @ 12 rpm
2 min rest
2x24kg - 1.5 min @ 12 rpm
1.5 min rest
2x20kg - 1.5 min @ 12 rpm
I made some progress since last week. I'll take it.

[DPR]

28 Aug 16
Snatches 30kg -2 min @ 20 rpm, 2 min rest, 28kg - gassed out halfway through the set
Presses 2x24kg - 3 sets of 3 reps (easy)
Seated Dumbbell Curls - 8 reps

[DPR]

29 Aug 16
Jerks 2x30kg - 3.5 min @ 6 rpm
All the reps felt good. I could have done more, but I will be patient.

[DPR]

30 Aug 16
Snatches 32kg - 2 min @ 12 rpm
Gloved Snatches - 2 min @ 20 rpm
I am breaking in with 32kg. The weight felt heavier than expected, but this is the first time I have used 32kg in a long time.

[DPR]

31 Aug 16
GTG Pull-ups - 50 total
Run - 10 min and 30 sec @ 8.5mph (1.5 miles)
The run felt good. I will build to 20 minutes and add speed. I plan to take my next PFT in January.

[DPR]

2 Sep 16
AM
Snatches
30kg - 2 min @ 20 rpm
2 min rest
28kg - 1 min @ 20 rpm

PM
Jerks 2x28kg - 2 min @ 12 rpm
Snatches are better. I could have gone longer, but I will push a little farther next time.

[DPR]

3 Sep 16
Easy 2.5 mile run.

[DPR]

5 Sep 16
Snatches (left hand only) 32kg - 1.5 min @ 12 rpm
Gloved Snatches 20kg 2.5 min @ 20 rpm (1 min left/1.5 min right)
Seated Dumbbell Curls 35# - 12
1 Arm Row 32kg - 10
My right hand hot a hot spot from last Friday, so I didn't do ungloved snatches with it. 32kg snatches felt stronger than last time. Rows were easy.

[DPR]

6 Sep 16
Jerks w/fix-o-meter 2x30kg - 3 min @ 6 rpm
My overhead lockout wasn't good, but I had beeps for each one except the last one. It'll get better as I find a good rest position. I used this in the past and found it useful.

[DPR]

10 Sep 16
30 min morning run in New Orleans. Very humid.

13 Sep 16
Snatches 32kg - 2.75 min @ 12 rpm
Gloved Snatches 20kg - 2 min @ 20 rpm
Seated Dumbbell Curls 40# - 5/5

[DPR]

15 Sep 16
Jerks 2x30kg - 2 min @ 6 rpm
The fix-o-meter stopped working and this messed up the workout. I will take 2 breaths at the top of each lockout next time.

18 Sep 16
Snatches 28kg - 3 min @ 16 rpm
Jerks 2x28kg - 3 min @ 8 rpm
Both sets were a sub max effort. I took 2 breaths during the lockout for each jerk. I also focused on bringing my elbows together during the drop so it is one smooth motion.

[DPR]

19 Sep 16
Run - 12 min at 8.5mph

[DPR]

20 Sep 16
Snatches
32kg - 1 min per arm
36kg - I just tried some 1 rep sets.
I used to do snatches with 40kg, but that was a long time ago.

21 Sep 16
Jerks 2x30kg - 4 min @ 6 rpm
Jerks felt strong. Don't push it too fast. I took 2 breaths during the lockout and the video I took looked good. I need to work on dropping it more efficiently.

[DPR]

22 Sep 16
GTG Pull-ups - 50
1 arm kb press - 16kgx3, 20kgx3, 24kgx3, 28kgx3
Run - 40 min @ 6mph (HR stayed under 140 BPM)

[DPR]

24 Sep 16
Snatches 28kg - 3.75 min @ 16 rpm
I stopped the set 15 seconds early because I could feel some skin tearing. It is just a small spot on my right palm. I was probably not dropping it correctly. Cardio felt good.

[DPR]

25 Sep 16
Jerks 2x28kg - 4 min @ 8 rpm
Seated alternate dumbbell curls 40# - 7/7
1 arm row 36kg - 10/10
Windmill 16kg - 5/5
Jerks felt strong. I will gradually add time.

[DPR]

26 Sep 16
GTG pull-ups - 25
1 arm kb press - 16kg 3/3, 20kg 3/3, 24kg 3/3, 30kg 3/3
Increase reps for last set next time. Medium effort.

27 Sep 16
GTG pull-ups - 50
Run - 13 min @ 8.5 mph
Keep adding time to the run. Medium effort.