Kettlebell Lifting 2016

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Apr 09, 2016 8:12 pm

7 Apr 16
Jerks 2x26kg - 2.5 min @ 12 rpm

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Apr 10, 2016 8:35 pm

10 Apr 16
Run - 20 min @ 8.2mph
I will up it to 8.3mph soon. I read a story that the Marine Corps may change the pft and cft scoring. The run would get easier but pull ups would get harder. 19:30 would be the max for the run and 23 pull ups would be required to max. Right now 2% of Marines max the pft and 20% max the cft.

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Re: Kettlebell Lifting 2015

Post by DikTracy6000 » Mon Apr 11, 2016 8:30 am

DPR wrote:10 Apr 16
Run - 20 min @ 8.2mph
I will up it to 8.3mph soon. I read a story that the Marine Corps may change the pft and cft scoring. The run would get easier but pull ups would get harder. 19:30 would be the max for the run and 23 pull ups would be required to max. Right now 2% of Marines max the pft and 20% max the cft.
Just curious, how do you adjust your mph by .1 mph; shave off a few seconds per mile? Is 19:30 for 3 miles? 23 pullups is no walk in the park.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Apr 24, 2016 7:27 pm

24 Apr 16
Run - 10 min @ 8.3 mph
I hadn't run in a couple of weeks, so I took it easy. I will do more next time. I have been doing greasing the groove with pull-ups. I currently do 8 per set, but I will keep adding reps. Maybe test a max after doing sets of 10 for a while? I would like to get to sets of 12 or more.


DikTracy6000,
I usually run on a treadmill and it is easy to make small improvements without noticing. If I stay consistent with my running, I can run 3 miles under 20 minutes. I haven't maxed a PFT in 15 years, but the new changes could motivate me to train hard for it again.

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Re: Kettlebell Lifting 2015

Post by DPR » Tue Apr 26, 2016 12:50 am

25 Apr 16
Snatched up to 30kg.
I woke up at 0430. Today's workout was intended to help me get used to working out early in the morning.

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Apr 30, 2016 8:12 pm

26 Apr 16
Jerks 2x28kg - 1 min @ 10 rpm
Another easy 0430 workout.

27 Apr 16
Cleans with light weights. I am trying to learn a new technique which keeps the hands close to the body. As I drop the weight, my elbows come back. Keeping the hands close to the body on the way up is more challenging, but it will save my grip.

28 Apr 16
Snatches 22kg - 2 min @ 16 rpm
Easy 0430 workout.

29 Apr 16
Jerks 26kg - 2 min @ 12 rpm

30 Apr 16
Run - 15 min @ 8.3mph

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Re: Kettlebell Lifting 2015

Post by DPR » Sat May 07, 2016 6:04 pm

7 May 16
Run - 20 min @ 8.3 mph
The run wasn't a max effort. Less than 2 months left to take my PFT. I plan to keep my current running program after the PFT is complete. I usually take time off.

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Re: Kettlebell Lifting 2015

Post by DPR » Mon May 09, 2016 10:22 pm

8 May 16
Snatches 30kg - 1.5 min @ 12 rpm
Standing wrist curls - 90# - 15
I woke up at 0430 to workout. Easy workout. I felt good, but I will be at 100% soon. I did an easy set of pull-ups when I came home from work.

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Re: Kettlebell Lifting 2015

Post by DPR » Tue May 10, 2016 8:52 pm

10 May 16
Jerks 2x26kg - 2 min @ 12 rpm
I will add more sets. Mornings are getting better. I did some easy pull-ups this evening.

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Re: Kettlebell Lifting 2015

Post by DPR » Mon May 16, 2016 9:01 pm

16 May 16
Snatches 30kg - 2 min @ 12 rpm, 2 min rest, 16kg - 2 min @ 12 rpm
Standing wrist curls - 100# - 15
I will add rpm to both sets, but will gradually increase the weight to the second set. I did an easy set of pull-ups when I came home from work.

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Re: Kettlebell Lifting 2015

Post by DPR » Fri May 27, 2016 9:38 pm

27 May 16
Run - 10 min @ 8.3 mph
The run wasn't

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Re: Kettlebell Lifting 2015

Post by DPR » Sat May 28, 2016 2:05 pm

28 May 16
Snatches 30kg - 2 min @ 16rpm, 2 min rest, 20kg - 2 min @ 16 rpm
Standing wrist curls - 110# - 12
I will add rpm to both sets, but will gradually increase the weight to the second set. I have been doing an easy set of pull-ups each week day. I need to add some strength and mobility work.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun May 29, 2016 6:35 pm

29 May 16
Jerks 2x26kg
2 min @ 12 rpm
2 min rest
1 min @ 12 rpm
KB Front squats 2x16kg
Horse Stance - 60 sec w/things parallel to the floor
Jerks felt good. The plan is to work towards 3 sets of 3 min. Front squats were deliberately easy. I will gradually make this more challenging. I will work towards a 5 min horse stance. 1 min was not fun.

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Re: Kettlebell Lifting 2015

Post by DPR » Mon May 30, 2016 2:13 pm

30 May 16
Run - 12.5 min @ 8.3mph
Slowly getting back into it. I hope to be at 8.4mph for 20 minutes by the end of June. I just need to stop missing training sessions.

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jun 04, 2016 3:10 pm

4 Jun 16
Snatches
30kg - 2 min @ 20 rpm, 2 min rest, 22kg - 2 min @ 20 rpm
Standing Wrist Curls - 120# 10
My adductors were really sore this week. The isometric stretch I did was too much. I will break into it more slowly.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jun 05, 2016 6:41 pm

5 Jun 16
Jerks 2x28kg - 2 min @ 10 rpm, 2 min rest, 1 min @ 10 rpm
Front Squats 2x18kg - 3 sets of 3
KB Presses 2x18kg - 3 sets of 3
Horse stance - 15 seconds
Both jerk sets felt solid. I will add a third set. Squats and presses were easy.

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Re: Kettlebell Lifting 2015

Post by DPR » Thu Jun 09, 2016 9:57 pm

9 Jun 16
Snatches 22kg - 5 min @ 16 rpm
Barbell Finger Rolls 130# 8 reps
Stiff Leg Deadlift 130# 5 reps
Stretched
I need to start doing a longer set of snatches each week. Today's set was easy.

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Re: Kettlebell Lifting 2015

Post by DPR » Fri Jun 10, 2016 12:58 pm

10 Jun 16
Jerks 2x26kg - 2 min @ 12 rpm, 2 min rest, 1 min @ 12 rpm, 1 min rest, 1 min @ 12 rpm
Front Squats 2x20kg - 3 sets of 3
KB Presses 2x20kg - 3 sets of 3
Horse stance - 30 seconds
Stretches
Jerk sets felt strong. I will add a little bit of time to the second set. Presses and squats were easy.

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jun 11, 2016 5:31 pm

11 Jun 16
Snatches
30kg - 2 min @ 20 rpm, 2 min rest, 24kg - 2 min @ 20 rpm
Standing Wrist Curls - 130# 10
Stiff Leg Deasdlift 130# - 8
Stretches
Snatches are improving. Weights felt heavier today. A few seconds days break will help. I had a small tear on my left palm. It was either because of humidity or bad technique. Add a third set w/20kg next time?

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jun 12, 2016 7:14 pm

12 Jun 16
Jerks 2x28kg - 2 min @ 10 rpm, 2 min rest, 1 min @ 10 rpm, 1 min rest, 1 min @ 10 rpm
Presses 2x22kg - 3 sets of 3
Front Squats 2x22kg - 3 sets of 3
Horse Stance - 45 seconds
Relaxed stretches
I will do a little more with jerks next time. Squats and presses were easy.

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jun 18, 2016 4:52 pm

18 Jun 16
Jerks 2x26kg - 2 min @ 12 rpm, 2 min rest, 1.5 min @ 12 rpm, 1.5 min rest, 1 min @ 12 rpm
Presses 2x24kg - 2 sets of 3
Front Squats 2x24kg - 2 sets of 3
Horse Stance - 60 seconds
Relaxed stretches

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jun 19, 2016 8:18 pm

19 Jun 16
Snatches - 30kg 2-min @ 20 rpm, 2 min rest, 24kg 2-min @ 20 rpm, 2 min rest, 20kg 1-min @ 20 rpm(left hand only)
Standing finger rolls - 130# 12 reps
Stiff leg deadlifts - 130# 10 reps
I had minor palm trauma on my left hand after the second set. It is getting better. I need to record the sets. I may be dropping the bell wrong with my left hand.

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Re: Kettlebell Lifting 2015

Post by DPR » Tue Jun 21, 2016 8:59 pm

20 Jun 16
0430 workout. Pull-ups and dynamic stretches.
Pull-ups - 10,8,6,4,2

21 Jun 16
Pull-ups - 10,8,6,4,4
I am trying to do Pavel's fighter pull-up program for a month along with dynamic stretches in the morning. I will keep doing kettle bell workouts. I am not approaching failure on any set.

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Jun 22, 2016 9:29 pm

22 Jun 16
AM
Pull-Ups - 10,8,6,6,4
PM
Jerks 2x28kg - 2 min @ 10 rpm, 2 min rest, 1.5 min @ 10 rpm, 1.5 min rest, 1 min @ 10 rpm
Horse Stance - 1 min
I felt tired this afternoon, but I met my goals. The next workout will be better.

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Re: Kettlebell Lifting 2015

Post by DPR » Thu Jun 23, 2016 9:11 am

23 Jun 16
Pul-Ups - 10,8,6,6,6
Dynamic Stretches

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