## Kettlebell Lifting 2016

**Moderator:** Dux

### Re: Kettlebell Lifting 2014

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.

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.

### Re: Kettlebell Lifting 2014

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.

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.

### Re: Kettlebell Lifting 2014

25 Dec 14

Jerks

2x28kg - 90 sec @ 14 rpm

90 sec rest

2x24kg - 90 sec @ 14 rpm

Jerks were an all out effort.

Jerks

2x28kg - 90 sec @ 14 rpm

90 sec rest

2x24kg - 90 sec @ 14 rpm

Jerks were an all out effort.

### Re: Kettlebell Lifting 2014

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.

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.

### Re: Kettlebell Lifting 2014

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.

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.

### Re: Kettlebell Lifting 2014

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.

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.

### Re: Kettlebell Lifting 2015

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

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

### Re: Kettlebell Lifting 2015

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

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

### Re: Kettlebell Lifting 2015

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

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

### Re: Kettlebell Lifting 2015

Awesome. Welcome back.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

### Re: Kettlebell Lifting 2015

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

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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

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

### Re: Kettlebell Lifting 2015

30 Jan 16

Jerks 2x22kg - 6 min @ 12 rpm

Jerks 2x22kg - 6 min @ 12 rpm

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

4 Feb 16

Jerks 2x26kg - 5 min @ 10 rpm

Jerks 2x26kg - 5 min @ 10 rpm

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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

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

### Re: Kettlebell Lifting 2015

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.

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.

### Re: Kettlebell Lifting 2015

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.

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.