Kettlebell Lifting 2016
Moderator: Dux
Re: Kettlebell Lifting 2015
7 Apr 16
Jerks 2x26kg  2.5 min @ 12 rpm
Jerks 2x26kg  2.5 min @ 12 rpm
Re: Kettlebell Lifting 2015
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.
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.

 Sgt. Major
 Posts: 2700
 Joined: Mon Oct 17, 2005 4:35 pm
Re: Kettlebell Lifting 2015
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.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.
Re: Kettlebell Lifting 2015
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 pullups. 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.
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 pullups. 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.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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
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
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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 pullups when I came home from work.
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 pullups when I came home from work.
Re: Kettlebell Lifting 2015
10 May 16
Jerks 2x26kg  2 min @ 12 rpm
I will add more sets. Mornings are getting better. I did some easy pullups this evening.
Jerks 2x26kg  2 min @ 12 rpm
I will add more sets. Mornings are getting better. I did some easy pullups this evening.
Re: Kettlebell Lifting 2015
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 pullups when I came home from work.
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 pullups when I came home from work.
Re: Kettlebell Lifting 2015
27 May 16
Run  10 min @ 8.3 mph
The run wasn't
Run  10 min @ 8.3 mph
The run wasn't
Re: Kettlebell Lifting 2015
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 pullups each week day. I need to add some strength and mobility work.
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 pullups each week day. I need to add some strength and mobility work.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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?
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?
Re: Kettlebell Lifting 2015
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.
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.
Re: Kettlebell Lifting 2015
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
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
Re: Kettlebell Lifting 2015
19 Jun 16
Snatches  30kg 2min @ 20 rpm, 2 min rest, 24kg 2min @ 20 rpm, 2 min rest, 20kg 1min @ 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.
Snatches  30kg 2min @ 20 rpm, 2 min rest, 24kg 2min @ 20 rpm, 2 min rest, 20kg 1min @ 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.
Re: Kettlebell Lifting 2015
20 Jun 16
0430 workout. Pullups and dynamic stretches.
Pullups  10,8,6,4,2
21 Jun 16
Pullups  10,8,6,4,4
I am trying to do Pavel's fighter pullup 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.
0430 workout. Pullups and dynamic stretches.
Pullups  10,8,6,4,2
21 Jun 16
Pullups  10,8,6,4,4
I am trying to do Pavel's fighter pullup 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.
Re: Kettlebell Lifting 2015
22 Jun 16
AM
PullUps  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.
AM
PullUps  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.
Re: Kettlebell Lifting 2015
23 Jun 16
PulUps  10,8,6,6,6
Dynamic Stretches
PulUps  10,8,6,6,6
Dynamic Stretches