Kettlebell Lifting 2016

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

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DPR
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Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 24, 2014 6:53 pm

23 Dec 14
Jerks
2x32kg - 30 sec @ 16 rpm
30 sec rest
2x30kg - 30 sec @ 16 rpm
30 sec rest
2x28kg - 30 sec @ 16 rpm
5 min rest
30 sec rest
2x26kg - 30 sec @ 14 rpm
30 sec rest
2x24kg - 30 sec @ 14 rpm

I gassed out during the 28kg jerks and had to take a break before finishing the workout. I'll try to do this workout again without a long rest.

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Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 24, 2014 6:56 pm

24 Dec 14
Snatch
28kg L - 90 sec @ 18 rpm
150 sec rest
28kg R - 90 sec @ 18 rpm
I had a hot spot developing on my left hand and called it a day. I'll try to do 2 sets per hand soon. Pace felt good.

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Re: Kettlebell Lifting 2014

Post by DPR » Thu Dec 25, 2014 11:03 pm

25 Dec 14
Jerks
2x28kg - 90 sec @ 14 rpm
90 sec rest
2x24kg - 90 sec @ 14 rpm
Jerks were an all out effort.

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Re: Kettlebell Lifting 2014

Post by DPR » Mon Dec 29, 2014 8:21 pm

29 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
28kg L - 30 sec @ 16 rpm
30 sec rest
28kg R - 30 sec @ 16 rpm
It was almost the same workout as last time, but I snatched 28kg instead of 26kg on the last set per arm. I'll gradually work towards using 32kg every set. Then I will increase the rpm. I felt strong at the end.

DPR
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Re: Kettlebell Lifting 2014

Post by DPR » Tue Dec 30, 2014 8:06 pm

30 Dec 14
Jerks
2x32kg - 30 sec @ 16 rpm
30 sec rest
2x30kg - 30 sec @ 16 rpm
30 sec rest
2x28kg - 30 sec @ 16 rpm
30 sec rest
2x26kg - 30 sec @ 16 rpm
30 sec rest
2x24kg - 30 sec @ 16 rpm

Today's workout was much better than last week. It was tough, but I didn't gas out. I'll repeat it again and will gradually increase the weights.

DPR
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Re: Kettlebell Lifting 2014

Post by DPR » Wed Dec 31, 2014 7:53 pm

24 Dec 14
Snatch
28kg L - 90 sec @ 18 rpm
90 sec rest
28kg R - 90 sec @ 18 rpm
4 min rest
28kg L - 90 sec @ 18 rpm
90 sec rest
28kg R - 90 sec @ 18 rpm
I tore some skin on my left palm during the second set. I didn't notice until after the set was done. It'll be at least a week or 2 before I can snatch with the left hand again. I'll try 28kg for 90 sec @ 20 rpm with my right hand next time. Cardio felt good.

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jan 10, 2015 12:50 am

5 Jan 15
Jerks 2x28kg - 1.5 min @ 16 rpm

8 Jan 15
Snatch 28kg R - 1.5 min @ 20 rpm
Swing 28kg L - 1.5 min
Left hand is almost healed.

9 Jan 15
Snatch 20kg - 16 rpm switching hands every 100 seconds for 6 min and 40 seconds

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jan 24, 2015 8:11 pm

21 Jan 15
Jerks
2x28kg - 30 sec @ 18 rpm
30 sec rest
2x26kg - 30 sec @ 18 rpm
30 sec rest
2x24kg - 30 sec @ 18 rpm

22 Jan 15
Snatches
28kg L - 90 sec @ 19 rpm
Rest
28kg R - 90 sec @ 20 rpm
Rest
1 Arm Swing 28kg 1 min per arm

23 Jan 15
Jerks
2x30kg - 30 sec @ 18 rpm
30 sec rest
2x28kg - 30 sec @ 18 rpm
30 sec rest
2x26kg - 30 sec @ 18 rpm
30 sec rest
2x24kg - 30 sec @ 18 rpm

24 Jan 15
Snatches
32kg L - 30 sec @ 18 rpm
30 sec rest
32kg R - 30 sec @ 18 rpm
30 sec rest
30kg L - 30 sec @ 18 rpm
30 sec rest
30kg R - 30 sec @ 18 rpm
30 sec rest
28kg L - 30 sec @ 18 rpm
30 sec rest
28kg R - 30 sec @ 18 rpm
30 sec rest
28kg L - 30 sec @ 18 rpm
30 sec rest
28kg R - 30 sec @ 18 rpm

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jan 23, 2016 10:58 pm

22 Jan 16
Jerks 2x22kg - 5 min @ 12 rpm

23 Jan 16
Snatches 26kg - 2 min @ 20 rpm, 2 min rest, 22kg - 2 min @ 20 rpm
Run 20 min @ 8 mph

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Re: Kettlebell Lifting 2015

Post by Dunn » Sun Jan 24, 2016 12:08 am

DPR wrote:22 Jan 16
Jerks 2x22kg - 5 min @ 12 rpm

23 Jan 16
Snatches 26kg - 2 min @ 20 rpm, 2 min rest, 22kg - 2 min @ 20 rpm
Run 20 min @ 8 mph
Awesome. Welcome back.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jan 24, 2016 1:22 pm

Thanks, Dunn! I plan on competing in a few local meets this year. The first will be February 27th.

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Re: Kettlebell Lifting 2015

Post by DPR » Mon Jan 25, 2016 5:05 pm

24 Jan 16
Jerks - 2x26kg - 5 min @ 9 rpm

25 Jan 16
Snatches 26kg - 2 min @ 20 rpm, 2 min rest, 22kg - 2 min @ 20 rpm, 2 min rest, 20kg - stopped early
I felt good, but had to stop early due to a minor tear on my left hand.

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Re: Kettlebell Lifting 2015

Post by DPR » Fri Jan 29, 2016 10:18 pm

27 Jan 16
Jerks
26kg - 1 min @ 12 rpm
1 min rest
28kg - 1 min @ 12 rpm
1 min rest
24kg - 1.5 min @ 12 rpm

28 Jan 16
Run - 20 min @ 8.1 mph

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jan 31, 2016 2:14 pm

30 Jan 16
Jerks 2x22kg - 6 min @ 12 rpm

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Feb 03, 2016 10:28 pm

2 Feb 16
Run - 20 min @ 8.1mph
Heart rate was 164 bpm at the end of the run. Add speed soon.

3 Feb 16
Snatches - 26kg 2 min @ 20 rpm, 2 min rest, 24kg 2 min @ 20 rpm
Add a third set with 22kg soon.

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Re: Kettlebell Lifting 2015

Post by DPR » Thu Feb 04, 2016 10:28 pm

4 Feb 16
Jerks 2x26kg - 5 min @ 10 rpm

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Re: Kettlebell Lifting 2015

Post by DPR » Tue Mar 01, 2016 1:24 am

12 Feb 16
Snatches
28kg - 2 min @ 20 rpm
2 min rest
22kg - 2 min @ 20 rpm

13 Feb 16
Jerks 2x28kg - 4 min @ 9 rpm

16 Feb 16
Jerks
2x26kg - 1.5 min @ 12 rpm
1.5 min rest
2x28kg - 1 min @ 12 rpm
1 min rest
2x24kg- 2 min @ 12 rpm

19 Feb 16
Jerks 2x28kg - 3 min @ 8 rpm

24 Feb 16
Jerks 2x28kg - 4 min @ 8 rpm

27 Feb 16
Jerks 2x28kg - 36 reps in 5 min

28 Feb 16
Run - 20 min @ 8.1 mph
Snatches 28kg - 2 min @ 20 rpm

29 Feb 16
Jerks 2x26kg - 3 min @ 10 rpm, 3 min rest, 1 min @ 10 rpm

I haven't been good at posting this month. And I have been training with a cold recently.

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Re: Kettlebell Lifting 2015

Post by DPR » Thu Mar 03, 2016 9:17 pm

2 Mar16
Run 20 min @ 8.2mph
My heart rate was 174bpm at the end. But I felt strong. I will stay with this speed until the bpm drop closer to 160.

3 Mar 16
Snatches
28kg - 2 min @ 20 rpm
2 min rest
22kg - 2 min @ 20 rpm
Snatches feel stronger. 22kg felt light. I will try 24kg on the second set next time.

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Re: Kettlebell Lifting 2015

Post by DPR » Fri Mar 04, 2016 10:01 pm

4 Mar 16
Jerks 28kg - 1 min @ 10 rpm w/1 min rest x 3

Jerks were easy. My goal is 50 jerks in 5 min w/28kg. I know how to get there.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Mar 13, 2016 9:28 pm

13 Mar 16
Snatches
28kg - 2 min @ 20 rpm
2 min rest
24kg - 2 min @ 20 rpm
Quick workout. I plan to do sets with 28kg, 26kg, and 24kg in the near future.

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Re: Kettlebell Lifting 2015

Post by DPR » Mon Mar 21, 2016 8:24 pm

14 Mar 16
Jerks 28kg - 1 min @ 10 rpm w/1 min rest x 4
A little better than last time.

17 Mar 16
Snatches 20kg - 6 min @ 16 rpm
Cardio and grip were strong, but skin was questionable. I need to do more lighter and longer sets.

21 Mar 16
Snatches
28kg - 2 min @ 20 rpm
2 min rest
26kg - 2 min @ 20 rpm
I plan to add a third set with 24kg soon.

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Mar 23, 2016 6:44 pm

22 Mar 16
Jerks 2x28kg - 2 min @ 10 rpm, 2 min rest, 1 min @ 10 rpm
I felt strong enough to go another minute on each set.

23 Mar 16
Run - 20 min @ 8.2 mph
I will increase the speed to 8.3 mph soon.

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Mar 30, 2016 7:00 pm

24 Mar 16
Snatches 20kg - 7 min @ 16 rpm

28 Mar 16
Jerks 2x26kg - 2 min @ 12 rpm

29 Mar 16
Snatches 30kg - 2 min @ 20 rpm

30 Mar 16
Run - 20 min @ 8.2 mph

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Re: Kettlebell Lifting 2015

Post by DPR » Thu Mar 31, 2016 5:46 pm

31 Mar 16
Jerks 2x28kg - 3 min @ 10 rpm

Today was a max effort, but it'll build confidence for multiple 2 minute sets which will lead to a 4 minute set. Slowly working towards 50 reps in 5 minutes. I weighed 159.0 pounds this morning, so I am right at 73kg with no competition in sight.

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Re: Kettlebell Lifting 2015

Post by DPR » Fri Apr 01, 2016 7:40 pm

1 Apr 16
Snatches 20kg - 8 min @ 16 rpm
I will move to either 22kg or 24kg soon. My new 22kg feel a little uncomfortable. The goal is 10 minutes at 16 rpm with 24kg. Then I will reassess my goals.

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