## Kettlebell Lifting 2016

**Moderator:** Dux

### Re: Kettlebell Lifting 2014

12 Feb 14

Snatches 28kg - 3 min @ 16 rpm

Felt easy.

13 Feb 14

Shoveled snow for over an hour. Back felt good. Maybe do jerks and swing/snatches tomorrow?

Snatches 28kg - 3 min @ 16 rpm

Felt easy.

13 Feb 14

Shoveled snow for over an hour. Back felt good. Maybe do jerks and swing/snatches tomorrow?

### Re: Kettlebell Lifting 2014

14 Feb 14

Jerks 2x20kg - 2.5 min @ 18 rpm

Swing/Snatch 26kg - 4 min @ 10 rpm

Quick and easy workout. I will push longer in each exercise next time. I am increasing the pace in the 20kg and 24kg jerks because I think I was approaching a peak in each exercise. Once I get near a peak with the current rpm, I'll slow back down and attempt 5 minutes at 16 rpm with 20kg and 5 minutes at 14 rpm with 24kg.

Jerks 2x20kg - 2.5 min @ 18 rpm

Swing/Snatch 26kg - 4 min @ 10 rpm

Quick and easy workout. I will push longer in each exercise next time. I am increasing the pace in the 20kg and 24kg jerks because I think I was approaching a peak in each exercise. Once I get near a peak with the current rpm, I'll slow back down and attempt 5 minutes at 16 rpm with 20kg and 5 minutes at 14 rpm with 24kg.

### Re: Kettlebell Lifting 2014

18 Feb 14

Jerks 2x28kg - 8 min @ 7 rpm

Swing/Snatch 26kg - 6 min @ 10 rpm

Sumo Squat 40kg - 12

70 jerks in a couple of months still seems possible. Swing/snatch was fun. I'd like to get 10 minutes with this weight/pace. I'm taking it easy with the sumo squats. I plan on doing these for a long time, so no need to rush it. It has added strength and mobility to my legs.

Jerks 2x28kg - 8 min @ 7 rpm

Swing/Snatch 26kg - 6 min @ 10 rpm

Sumo Squat 40kg - 12

70 jerks in a couple of months still seems possible. Swing/snatch was fun. I'd like to get 10 minutes with this weight/pace. I'm taking it easy with the sumo squats. I plan on doing these for a long time, so no need to rush it. It has added strength and mobility to my legs.

### Re: Kettlebell Lifting 2014

19 Feb 14

3 mile run @ 8.1 mph.

I was running at this speed up until shortly before the January kettlebell competition. I am going to gradually increase my speed to at least 8.5 mph before May's PFT. I have run 3 miles under 20 minutes (9 mph) without running faster than 8.5 mph in training. I just need to be consistent.

3 mile run @ 8.1 mph.

I was running at this speed up until shortly before the January kettlebell competition. I am going to gradually increase my speed to at least 8.5 mph before May's PFT. I have run 3 miles under 20 minutes (9 mph) without running faster than 8.5 mph in training. I just need to be consistent.

### Re: Kettlebell Lifting 2014

20 Feb 14

Snatches 28kg - 4 min @ 16 rpm

Jerks 2x24kg - 2.25 min @ 16 rpm

My plan with jerks was to do 2 minutes, but I pushed a little more. I stopped when pace couldn't be maintained. Snatches are leaving calluses on my fingers which is a good sign. Maybe increase duration of snatches by 15 seconds per arm next time?

Snatches 28kg - 4 min @ 16 rpm

Jerks 2x24kg - 2.25 min @ 16 rpm

My plan with jerks was to do 2 minutes, but I pushed a little more. I stopped when pace couldn't be maintained. Snatches are leaving calluses on my fingers which is a good sign. Maybe increase duration of snatches by 15 seconds per arm next time?

### Re: Kettlebell Lifting 2014

26 Feb 14

Jerks 2x20kg - 3 min @ 18,18,15

Sumo Squats 40kg - 15

Clubbell Exercises

I didn't get enough sleep last night. Training felt okay thanks to coffee.

Jerks 2x20kg - 3 min @ 18,18,15

Sumo Squats 40kg - 15

Clubbell Exercises

I didn't get enough sleep last night. Training felt okay thanks to coffee.

### Re: Kettlebell Lifting 2014

27 Feb 14

Snatches 28kg - 4.5 min @ 16 rpm

1 Leg Deadlifts 2x20kg - 5/5

KB Front Squats - 2x12kgx5, 2x16kgx5, 2x20kgx5

I could have gone longer with snatches but stopped at 2.25 minutes per hand. The 1 leg deadlifts and front squats are new.

Snatches 28kg - 4.5 min @ 16 rpm

1 Leg Deadlifts 2x20kg - 5/5

KB Front Squats - 2x12kgx5, 2x16kgx5, 2x20kgx5

I could have gone longer with snatches but stopped at 2.25 minutes per hand. The 1 leg deadlifts and front squats are new.

### Re: Kettlebell Lifting 2014

28 Feb 14

Jerks 2x24kg - 2 min @ 16 rpm

Clubbell Exercises

1 Mar 14

AM

Chin-Ups - 11

HSPU (Hands on floor) - 1,1,1

Crunches - 50

PM

30 minute run @ 6 mph w/ an average heart rate of 137 and a max of 146

I have a mild cold. It may be time to back off my training intensity, but I am close to setting some PR's in jerks and snatches. I want to push it a little more. I started adding some easy cardio with the Maffetone method after listening to a Nate Morrison interview. Today's run felt like a fast walk. Recovering from a run like this will be easier than recovering from more intense runs. I'll do a faster 3 mile run at least once a week until the PFT.

Jerks 2x24kg - 2 min @ 16 rpm

Clubbell Exercises

1 Mar 14

AM

Chin-Ups - 11

HSPU (Hands on floor) - 1,1,1

Crunches - 50

PM

30 minute run @ 6 mph w/ an average heart rate of 137 and a max of 146

I have a mild cold. It may be time to back off my training intensity, but I am close to setting some PR's in jerks and snatches. I want to push it a little more. I started adding some easy cardio with the Maffetone method after listening to a Nate Morrison interview. Today's run felt like a fast walk. Recovering from a run like this will be easier than recovering from more intense runs. I'll do a faster 3 mile run at least once a week until the PFT.

### Re: Kettlebell Lifting 2014

5 Mar 14

Chin-Ups - 12

HSPU (Hands on floor) - 1,1,1,1,1

Sumo Squats 44kg- 10

30 minute run @ 6 mph

I am still getting over the cold. Sumo Squats felt good. I'll be at 48kg soon and then add reps. HSPU felt much easier. No rush to increase the range of motion yet. I'll use computer paper like I did before. Doing HSPU through a full range of motion again will be fun.

Chin-Ups - 12

HSPU (Hands on floor) - 1,1,1,1,1

Sumo Squats 44kg- 10

30 minute run @ 6 mph

I am still getting over the cold. Sumo Squats felt good. I'll be at 48kg soon and then add reps. HSPU felt much easier. No rush to increase the range of motion yet. I'll use computer paper like I did before. Doing HSPU through a full range of motion again will be fun.

### Re: Kettlebell Lifting 2014

10 Mar 14

Snatches 28kg - 2 min @ 16 rpm

11 Mar 14

Jerks 2x20kg - 1.5 min @ 18 rpm

13 Mar 14

Snatches 28kg - 3 min @ 16 rpm

15 Mar 14

Jerks 2x24kg - 1.5 min @ 16 rpm

Sumo Squat 44kg - 15

Between the cold and the time change, my energy levels weren't great this week. I kept working out just to maintain some conditioning. I am feeling better, so I'll increase the duration of the sets. Time do do 28kg jerk sets again. 70 jerks before May is the goal. I did 56 reps recently.

Snatches 28kg - 2 min @ 16 rpm

11 Mar 14

Jerks 2x20kg - 1.5 min @ 18 rpm

13 Mar 14

Snatches 28kg - 3 min @ 16 rpm

15 Mar 14

Jerks 2x24kg - 1.5 min @ 16 rpm

Sumo Squat 44kg - 15

Between the cold and the time change, my energy levels weren't great this week. I kept working out just to maintain some conditioning. I am feeling better, so I'll increase the duration of the sets. Time do do 28kg jerk sets again. 70 jerks before May is the goal. I did 56 reps recently.

### Re: Kettlebell Lifting 2014

18 Mar 14

Swing/snatch 26kg - 4 min @ 10 rpm

1 legged dead lift 2x24kg - 5/5

The drop felt better with the snatches. The bell was dropping to my fingers instead of sliding across my palm. Cardio was good, so I think the cold has run its course.

Swing/snatch 26kg - 4 min @ 10 rpm

1 legged dead lift 2x24kg - 5/5

The drop felt better with the snatches. The bell was dropping to my fingers instead of sliding across my palm. Cardio was good, so I think the cold has run its course.

### Re: Kettlebell Lifting 2014

20 Mar 14

3 mile run

21 Mar 14

Snatch 28kg - 4 min @ 16 rpm

1 Legged Deadlift 2x26kg - 5/5

24 Mar 14

Swing/Snatch 26kg - 6 min @ 10 rpm

Sumo Squat 48kg - 10

3 mile run

3 mile run

21 Mar 14

Snatch 28kg - 4 min @ 16 rpm

1 Legged Deadlift 2x26kg - 5/5

24 Mar 14

Swing/Snatch 26kg - 6 min @ 10 rpm

Sumo Squat 48kg - 10

3 mile run

### Re: Kettlebell Lifting 2014

21 May 14

Jerks 2x24kg - 1.5 min @ 16 rpm

22 May 14

Snatches 16kg - 2 min @ 12 rpm, 20kg - 2 min @ 12 rpm, 24kg - 2 min @ 12 rpm, 26kg - 2 min @ 12 rpm, 28kg - 2 min @ 12 rpm

23 May 14

Jerks 2x20kg - 2 min @ 18 rpm

Front Squats 2x20kg - 5

26 May 14

Jerks 2x28kg - 2 min @ 8 rpm

Front Squats 2x20kg - 5,5

Training will be a little tougher to do now that my wife and I have our second kid. My goal is to train for a kettlebell competition that will be held next January.

Jerks 2x24kg - 1.5 min @ 16 rpm

22 May 14

Snatches 16kg - 2 min @ 12 rpm, 20kg - 2 min @ 12 rpm, 24kg - 2 min @ 12 rpm, 26kg - 2 min @ 12 rpm, 28kg - 2 min @ 12 rpm

23 May 14

Jerks 2x20kg - 2 min @ 18 rpm

Front Squats 2x20kg - 5

26 May 14

Jerks 2x28kg - 2 min @ 8 rpm

Front Squats 2x20kg - 5,5

Training will be a little tougher to do now that my wife and I have our second kid. My goal is to train for a kettlebell competition that will be held next January.

### Re: Kettlebell Lifting 2014

3 Nov 14

Jerks 2x28kg - 4 min @ 8 rpm

5 Nov 14

USMC Combat Fitness Test (CFT) - 297/300

I haven't been good at posting. This current CFT is the best I have done so far. I plan to get a 300 next time. Time to work on the next PFT.

Jerks 2x28kg - 4 min @ 8 rpm

5 Nov 14

USMC Combat Fitness Test (CFT) - 297/300

I haven't been good at posting. This current CFT is the best I have done so far. I plan to get a 300 next time. Time to work on the next PFT.

### Re: Kettlebell Lifting 2014

10 Nov 14

Jerks 24kg - 2 min @ 16 rpm

Run - 9 min @ 8 mph

I did 2.5 min last time at this pace. The run was easy. I'll slowly increase the speed. Some 22kg kettlebells I ordered have been shipped.

Jerks 24kg - 2 min @ 16 rpm

Run - 9 min @ 8 mph

I did 2.5 min last time at this pace. The run was easy. I'll slowly increase the speed. Some 22kg kettlebells I ordered have been shipped.

### Re: Kettlebell Lifting 2014

Nice to see you back posting.

### Re: Kettlebell Lifting 2014

12 Nov 14

Snatches 22kg - 4 min @ 12 rpm

13 Nov 14

Jerks 2x20kg - 3.5 min @ 16 rpm

I bought a couple of 22kg kettlebells. The snatches I did with 22kg was for fun, since I hadn't snatched recently. Jerks were a max effort for the day. My goal is 80 jerks in 5 minutes with 2x20kg.

Snatches 22kg - 4 min @ 12 rpm

13 Nov 14

Jerks 2x20kg - 3.5 min @ 16 rpm

I bought a couple of 22kg kettlebells. The snatches I did with 22kg was for fun, since I hadn't snatched recently. Jerks were a max effort for the day. My goal is 80 jerks in 5 minutes with 2x20kg.

### Re: Kettlebell Lifting 2014

Thanks, Dunn!

14 Nov 14

Snatches 20kg - 6 min @ 12 rpm

Run - 9 min @ 8.2 mph

14 Nov 14

Snatches 20kg - 6 min @ 12 rpm

Run - 9 min @ 8.2 mph

### Re: Kettlebell Lifting 2014

1 DEC 14

Jerks 2x28kg - 3 min @ 9 rpm

3 Dec 14

Snatches 20kg - 6 min @ 12 rpm

4 Dec 14

Jerks 2x22kg - 2 min @ 16 rpm

5 Dec 14

Snatches

32kg - 1 min @ 12 rpm

28kg - 2 min @ 12 rpm

20kg - 4 min @ 12 rpm

I am going to try a new snatch and jerk routine. It'll combine heavier and lighter sets. I'm gradually getting back in shape.

Jerks 2x28kg - 3 min @ 9 rpm

3 Dec 14

Snatches 20kg - 6 min @ 12 rpm

4 Dec 14

Jerks 2x22kg - 2 min @ 16 rpm

5 Dec 14

Snatches

32kg - 1 min @ 12 rpm

28kg - 2 min @ 12 rpm

20kg - 4 min @ 12 rpm

I am going to try a new snatch and jerk routine. It'll combine heavier and lighter sets. I'm gradually getting back in shape.

### Re: Kettlebell Lifting 2014

8 Dec 14

Jerks

2x32kg - 30 sec @ 12 rpm

2x28kg - 1 min @ 12 rpm

2x24kg - 2 min @ 12 rpm

9 Dec 14

Snatches

32kg - 1.5 min @ 12 rpm

28kg - 3 min @ 12 rpm

20kg - 5 min @ 12 rpm

Jerks

2x32kg - 30 sec @ 12 rpm

2x28kg - 1 min @ 12 rpm

2x24kg - 2 min @ 12 rpm

9 Dec 14

Snatches

32kg - 1.5 min @ 12 rpm

28kg - 3 min @ 12 rpm

20kg - 5 min @ 12 rpm

### Re: Kettlebell Lifting 2014

10 Dec 14

Jerks

2x26kg - 2.5 min @ 12 rpm

2x22kg - 2.5 min @ 12 rpm

I held back a little for each set. The goal is 5 minutes at 12 rpm with the 26kg jerks.

Jerks

2x26kg - 2.5 min @ 12 rpm

2x22kg - 2.5 min @ 12 rpm

I held back a little for each set. The goal is 5 minutes at 12 rpm with the 26kg jerks.

### Re: Kettlebell Lifting 2014

12 Dec 14

Snatches 28kg - 4 min @ 12 rpm

Snatches 28kg - 4 min @ 12 rpm

### Re: Kettlebell Lifting 2014

15 Dec 14

Snatches

32kg L - 30 sec @ 12 rpm

30 sec rest

32kg R - 30 sec @ 12 rpm

30 sec rest

30kg L - 30 sec @ 12 rpm

30 sec rest

30kg R - 30 sec @ 12 rpm

30 sec rest

28kg L - 30 sec @ 12 rpm

30 sec rest

28kg R - 30 sec @ 12 rpm

30 sec rest

26kg L - 30 sec @ 12 rpm

30 sec rest

26kg R - 30 sec @ 12 rpm

16 Dec 14

Jerks

2x32kg - 30 sec @ 14 rpm

30 sec rest

2x30kg - 30 sec @ 14 rpm

30 sec rest

2x28kg - 30 sec @ 14 rpm

30 sec rest

2x26kg - 30 sec @ 14 rpm

30 sec rest

2x24kg - 30 sec @ 14 rpm

Snatches

32kg L - 30 sec @ 12 rpm

30 sec rest

32kg R - 30 sec @ 12 rpm

30 sec rest

30kg L - 30 sec @ 12 rpm

30 sec rest

30kg R - 30 sec @ 12 rpm

30 sec rest

28kg L - 30 sec @ 12 rpm

30 sec rest

28kg R - 30 sec @ 12 rpm

30 sec rest

26kg L - 30 sec @ 12 rpm

30 sec rest

26kg R - 30 sec @ 12 rpm

16 Dec 14

Jerks

2x32kg - 30 sec @ 14 rpm

30 sec rest

2x30kg - 30 sec @ 14 rpm

30 sec rest

2x28kg - 30 sec @ 14 rpm

30 sec rest

2x26kg - 30 sec @ 14 rpm

30 sec rest

2x24kg - 30 sec @ 14 rpm

### Re: Kettlebell Lifting 2014

18 Dec 14

Snatch

28kg L - 90 sec @ 16 rpm

90 sec rest

28kg R - 90 sec @ 16 rpm

90 sec rest

28kg L - 90 sec @ 16 rpm

90 sec rest

28kg R - 90 sec @ 16 rpm

Snatches felt strong enough for 18 rpm. I'll try that next time.

20 Dec 14

Jerks

2x26kg - 110 sec @ 16 rpm

Rest

2x24kg - 110 sec @ 16 rpm

Jerks were an all out effort.

Snatch

28kg L - 90 sec @ 16 rpm

90 sec rest

28kg R - 90 sec @ 16 rpm

90 sec rest

28kg L - 90 sec @ 16 rpm

90 sec rest

28kg R - 90 sec @ 16 rpm

Snatches felt strong enough for 18 rpm. I'll try that next time.

20 Dec 14

Jerks

2x26kg - 110 sec @ 16 rpm

Rest

2x24kg - 110 sec @ 16 rpm

Jerks were an all out effort.

### Re: Kettlebell Lifting 2014

21 Dec 14

Snatches 20kg - 6 min and 40 sec at 16 rpm switching hands every 100 sec

22 Dec 14

Snatches

32kg L - 30 sec @ 16 rpm

30 sec rest

32kg R - 30 sec @ 16 rpm

30 sec rest

30kg L - 30 sec @ 16 rpm

30 sec rest

30kg R - 30 sec @ 16 rpm

30 sec rest

28kg L - 30 sec @ 16 rpm

30 sec rest

28kg R - 30 sec @ 16 rpm

30 sec rest

26kg L - 30 sec @ 16 rpm

30 sec rest

26kg R - 30 sec @ 16 rpm

Snatches 20kg - 6 min and 40 sec at 16 rpm switching hands every 100 sec

22 Dec 14

Snatches

32kg L - 30 sec @ 16 rpm

30 sec rest

32kg R - 30 sec @ 16 rpm

30 sec rest

30kg L - 30 sec @ 16 rpm

30 sec rest

30kg R - 30 sec @ 16 rpm

30 sec rest

28kg L - 30 sec @ 16 rpm

30 sec rest

28kg R - 30 sec @ 16 rpm

30 sec rest

26kg L - 30 sec @ 16 rpm

30 sec rest

26kg R - 30 sec @ 16 rpm