Kettlebell Lifting 2016

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

Moderator: Dux

Post Reply
DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Thu Feb 13, 2014 4:16 pm

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?

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Fri Feb 14, 2014 7:53 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Feb 19, 2014 2:50 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Feb 19, 2014 8:14 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Thu Feb 20, 2014 10:36 pm

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?

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Feb 26, 2014 8:35 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Thu Feb 27, 2014 9:14 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Sat Mar 01, 2014 9:55 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Mar 05, 2014 8:03 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Sun Mar 16, 2014 9:36 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Mar 19, 2014 11:48 am

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Tue Mar 25, 2014 2:00 am

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

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Mon May 26, 2014 4:30 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Fri Nov 07, 2014 10:50 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Tue Nov 11, 2014 12:37 am

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.

User avatar
Dunn
Sergeant Commanding
Posts: 6664
Joined: Mon Jan 05, 2009 4:06 pm
Location: Columbus, GA

Re: Kettlebell Lifting 2014

Post by Dunn » Tue Nov 11, 2014 2:52 am

Nice to see you back posting.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Fri Nov 14, 2014 8:02 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Fri Nov 14, 2014 11:05 pm

Thanks, Dunn!

14 Nov 14
Snatches 20kg - 6 min @ 12 rpm
Run - 9 min @ 8.2 mph

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Sat Dec 06, 2014 9:07 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 10, 2014 12:33 pm

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

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 10, 2014 8:28 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Sat Dec 13, 2014 6:05 pm

12 Dec 14
Snatches 28kg - 4 min @ 12 rpm

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 17, 2014 12:41 am

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

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Sat Dec 20, 2014 9:25 pm

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.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 24, 2014 6:44 pm

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

Post Reply