Kettlebell Lifting 2016

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jun 25, 2016 12:38 pm

24 Jun 16
Pull-Ups - 11,8,6,4,4

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jun 25, 2016 6:48 pm

25 Jun 16
Jerks 2x26kg - 2 min @ 12 rpm, 2 min test, 2 min @ 12 rpm
Presses 2x24kg - 3 sets of 3 reps
Front Squats 2x24kg - 3 sets of 3 reps
I plan to add a third set to the jerks. I will use 26kg with the presses and squats next time.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jun 26, 2016 5:50 pm

27 Jun 16
Run - 10 min @ 8.3 mph (easy)

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Re: Kettlebell Lifting 2015

Post by DPR » Tue Jun 28, 2016 9:52 pm

28 Jun 16
AM
Pull-Ups- 11,8,6,6,6
PM
Jerks 2x28kg - 2 min @ 10 rpm, 2 min rest, 2 min @ 10 rpm
Presses 2x26kg - 3
Front Squats 2x26kg - 3

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Re: Kettlebell Lifting 2015

Post by DPR » Fri Jul 01, 2016 8:14 pm

29 Jul 16
Pull-Ups - 11,9,6,4,4

30 Jun 16
Pull-Ups - 11,9,6,6,4

1 Jul 16
Pull-Ups - 11,9,6,6,6

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Jul 06, 2016 10:11 pm

3 Jul 16
2.5 mile run

5 Jul 16
Pull-Ups - 11

6 Jul 16
Pull-Ups - 12,8,6,4,2

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Dunn
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Re: Kettlebell Lifting 2015

Post by Dunn » Thu Jul 07, 2016 2:09 am

Digging the simple approach to all this. How's the body comp? Bells feeling decent?

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Re: Kettlebell Lifting 2015

Post by DPR » Thu Jul 07, 2016 9:45 pm

7 Jul 16
Pull-Ups - 12,8,6,4,4

Thanks, Dunn! I am at about 15% body fat and weigh around 165. I will gradually cut back to 12% and 160 pounds. The bells are feeling lighter. My current goal is to set some 5 minute personal records with jerks and then work towards a 10 minute goal. I can do about 50% more reps in 10 minutes than I can do in 5 minutes. 60 jerks in 5 minutes makes 90 jerks possible.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jul 10, 2016 6:26 pm

8 Jul 16
Pull-Ups - 12,8,6,6,4
Run - 10 min @ 8.3 mph

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jul 10, 2016 11:11 pm

The new Marine Corps PFT standards are out:


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Re: Kettlebell Lifting 2015

Post by DPR » Tue Jul 12, 2016 8:35 pm

12 Jul 16
Pull-Ups - 12,8,6,6,6
Run - 12 min @ 8.3mph

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Jul 13, 2016 9:21 pm

13 Jul 16
Jerks 2x26kg - 2 min @ 12 rpm, 2 min rest, 1 min @ 12 rpm
Front Squats 2x16kg - 5 sets of 5 (5 reps every 2 minutes)
I will try for 50 reps in 20 minutes with from squats. The goal is to add some muscle. I am starting really light and will add weight quickly. I don't want to get too sore.

Before bed:
Pull-Ups - 12,9,6,3,3
Last edited by DPR on Wed Jul 13, 2016 11:53 pm, edited 1 time in total.

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Wild Bill
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Re: Kettlebell Lifting 2015

Post by Wild Bill » Wed Jul 13, 2016 10:44 pm

don't like front squat with kettlebels. i prefer squating with kbs on shoulders, that way hands are relaxing.

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Re: Kettlebell Lifting 2015

Post by DPR » Wed Jul 13, 2016 11:54 pm

Thanks for the tip!

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Re: Kettlebell Lifting 2015

Post by DPR » Sat Jul 30, 2016 6:40 pm

29 Jul 16
GTG Pull-ups - 60 total
Run - 16 min @ 8.3 mph
Presses 2x22kg - 5 every 2 minutes x 6
Supersetted with
Dumbbell curls - 5 every 2 minutes x 6
The run felt easier than the last few times. I will be at 20 minutes soon. I am starting a new grease the groove routine for pull-ups. Presses and curls were EDT style. I don't know what the Dumbbells weigh, but both exercises were with light weights.

30 Jul 16
Snatches - 30kg @ 12 rpm for 2 min, 2 min rest, 28kg @ 12 rpm for 2 min, 2 min rest, 26kg @ 12 rpm for 2 min
Snatches weren't a max effort. I just wanted to use the weights for each set. I will work towards 20 rpm.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Jul 31, 2016 5:32 pm

31 Jul 16
Jerks
28kg - 1 min @ 12 rpm
1 min rest
28kg - 1 min @ 12 rpm
1 min rest
26kg - 1 min @ 12 rpm
1 min rest
24g - 1 min @ 12 rpm
KB Front Squats 2x16kg - 10 sets of 5 EDT Style
Jerks felt good. None of the sets were a max effort. I will add another set next time. I will use 20kg for the squats next time. I am starting light in the hope I don't get too sore for my runs.

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Re: Kettlebell Lifting 2015

Post by DPR » Sun Aug 07, 2016 6:30 pm

2 Aug 16
Run - 17 min @ 8.3mph

5 Aug 16
Run - 20 min @ 8.3mph

7 Aug 16
Jerks
28kg - 1 min @ 12 rpm
1 min rest
28kg - 1 min @ 12 rpm
1 min rest
26kg - 1 min @ 12 rpm
1 min rest
24kg - 1 min @ 12 rpm
1 min rest
24kg - 1 min @ 12 rpm
KB Front Squats 2x20kg - 3 sets of 5 reps
Dumbbell Curls - 3 sets of 5 reps
I averaged 60 pull-ups per day GTG style last week. I will increase it to 80 this week. I will start running at 8.4mph. I will work up to 20 minutes. I plan on doing my next PFT in January.

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Re: Kettlebell Lifting 2015

Post by DPR » Tue Aug 09, 2016 9:15 pm

9 Aug 16
GTG Pull-Ups - 80 total
Run - 10 min @ 8.4 mph
Pull-ups felt good. Last set still felt fresh. I will move to 100 a day next week if I still feel fresh at the end of the week. The run was deliberately easy. I will add time and add easy days when needed.

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Re: Kettlebell Lifting 2016

Post by DPR » Sun Aug 14, 2016 6:06 pm

12 Aug 16
Run - 12 min @ 8.4mph
GTG Pull-ups - 80
I will move to 100 pull-ups next week. The run felt good. My heart rate was 164 at the end. I will gradually increase the time.

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Re: Kettlebell Lifting 2016

Post by DPR » Sun Aug 14, 2016 6:10 pm

14 Aug 16
Jerks
28kg - 1 min @ 12 rpm
1 min rest
28kg - 1 min @ 12 rpm
1 min rest
26kg - 1 min @ 12 rpm
1 min rest
26kg - 1 min @ 12 rpm
I felt good at the end. I was tired, but I could have done sets with 24kg. I will keep adding sets and increasing weight over time.

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Re: Kettlebell Lifting 2016

Post by DPR » Wed Aug 17, 2016 9:15 pm

17 Aug 16
Run - 14 min @ 8.4mph
GTG Pull-ups - 100

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Re: Kettlebell Lifting 2016

Post by DPR » Sat Aug 20, 2016 11:31 am

18 Aug 16
GTG Pull-ups - 100

19 Aug 16
Run - 16 min @ 8.4 mph
GTG Pull-ups - 100
Pull-ups feel good. I was doing sets of 4, but I will start doing sets of 5 next week. My heart rate at the end of the run was 172 bpm.

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Re: Kettlebell Lifting 2016

Post by DPR » Sat Aug 20, 2016 6:33 pm

20 Aug 16
Jerks
2x28kg - 2 min @ 12 rpm
2 min rest
2x24kg - 1 min @ 12 rpm
1 min rest
2x20kg - 1 min @ 12 rpm
Front Squats 2x20kg - 5 sets of 5 reps (1 set every 2 minutes)
The first set of jerks was a good effort. The other sets were intentionally easy and I plan to do longer sets with them next time. I will move to 24kg for the front squats after doing 10 sets of 5 reps.

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Re: Kettlebell Lifting 2016

Post by DPR » Sun Aug 21, 2016 7:28 pm

21 Aug 16
Snatches
30kg - 2 min @ 16 rpm
2 min rest
28kg - 2 min @ 16 rpm
Snatches felt strong. I could have done a third set, but I stopped early. I will do 18 rpm next time. I will be using 32kg for my first set soon.

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Re: Kettlebell Lifting 2016

Post by DPR » Wed Aug 24, 2016 9:40 pm

22 Aug 16
GTG Pull-ups - 25
Felt weak today.

23 Aug 16
GTG Pull-ups - 50
Jerks 2x30kg - 3 min @ 6 rpm
Snatches - various weights for a few reps up to 32kg.
Pull-ups felt better, but the jerks felt heavy. I will add minutes as I get stronger. Cardio wasn't an issue.

24 Aug 16
GTG pull-ups - 75
Run - 30 min @ 6mph
Pull-ups felt much better today. The run was for recovery. My heart rate was only 136 at the end.

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