Since the kettlebell meet I’ve been mainly working 24’s, but since I’m working lower RPM’s (4-5 RPM pace) I’m keeping one day of 20kg work at higher RPM’s (7-8RPMs+) just to keep my speed up.  I’m also working in some basic strength work keeping it VERY submaximal (75-85% of 90% of an estimated 1RM)  just to keep my powerlifting base as I may do a couple of powerlifting meets this year – I’m just getting that itch, I can say it’s going to be tough to balance the kettlebell sport work with the powerlifting work, but it’s what I want to do so fuck it.

Monday 12/14/09

1. long cycle: 24kg x 4,4,4,4,4,4 (24/6:00); 16kg x 8,8,8,8 (32/4:00)

2. deadlift: 185×5, 210×5, 240×5

3. pin pull #3 pin: 245×3, 295×3

4a. reverse hyper: 3×10

4b. ghr sit-up: 3×12

Wednesday 12/16/09

1. long cycle: 20kg x 8,8,8,8,8 (40/5:00)

2. bench press: 115×5, 135×5, 175×5

3. 3-board press: 155×5, 185×3, 205×3

4. pulldown: 3×10-15

5. 1-arm row: 2×10

*finished with neck work, bis/tris, and hub lifting 35lbs

long cycle:
24kg x 5,5,5,5,5 (25/5:00)
16kg x 7,7,7,7,7 (35/5:00)

one arm jerk:
28kg x 10+10 (20/2:00)

Finished with some 1/2 squats, abs and grip work. Unfortunately my schedule will be cut back to 3 days per week of training instead of 5-6 due to combine prep season coming up and some other work-related shit and a couple of business ventures. I am going to do more sets per workout just to keep the training volume up a bit – main set with 24kg, second set at higher RPM with 16 or 20kg and third set one arm jerk with 28 or 32kg. Once my schedule calms back down (hopefully end of February) I’ll get back to daily work, gotta’ make due for now! No chest bumps though!

It’s been a while.  I hosted the 2nd Annual AKC Southeast Kettlebell Sport Championship on Sat 12/5/09.  The meet went very well and we saw some great lifters.  I ended up lifting in the 90+kg weight class with 20kg bells.  I got 65 reps and went the full 10:00.  Not my best effort, but definitely all I had that day.  My 71 reps the week before qualified me for my WKC Rank 2 Lifter Classification, on to the 24kg bells.

Monday 12/7/09

long cycle: 24kg x 5,5,5,5,5 (25/5:00)

Wednesday 12/9/09

long cycle: 24kg x 4,4,4,4,4,4 (24/6:00)

Been working in a little strength work after the kb work for now to give me a break from conditioning for a while.  Once the next comp is in sight we’ll start adding back in more intensive conditioning.  Right now I’m just getting used to working with the 24’s again.

Back was tweaked yesterday so in accordance w/ Duffey’s threats I didn’t train. Hit a nice PR set today.

long cycle: 20kg x 7,7,7,7,7,7,7,8 (57/8:00)

I might go for rank on video tomorrow.

long cycle: 20kg x 6,6,6,6,6,6,8 (44/7:00)

jump rope x 300

long cycle:
20kg x 6,6,6,6,6,6,8 (44/7:00)
20kg x 9,8,8 (25/3:00)

pullups: bw x 3,3,5

Wasn’t able to go run so I did the following with the 12kg for conditioning (similar to the fitness protocol, but no rest was taken between exercises – this was easy need to up the RPMs or go to the 16 for something like this):

jerk: 30+30/5:00
snatch: 30+30/5:00
long cycle: 30+30/5:00

long cycle: 20kg x 6,6,6,6,6,6,6,8 (50/8:00)

Pretty good set. Wind is getting better.

long cycle: 20kg x 7,6,7,6,8 (34/5:00)
1-arm jerk: 32kg x 9+9 (18/2:00)

running: 20:00

Was a little spent from yesterday’s 10:00 set, wind was really bad.  Today’s run actually went well.

Long cycle: 20kg x 7,7,7,6,6,6,5,5,5,7 (61/10:00)

Thu 11/12/09
1. Deadlift
205×5, 185×5
2. Long cycle
20×6,6,6,6,6,6,6 (42/7:00)
3a. Pullup
bw x 3/2
3b. ghr sit-up
bw x 5/2
4. COC grippers
Tx3/3, 1×1/1, 2×1/1

Friday 11/13/09
1. Deadlift
210×5, 190×5
2. Long cycle
20kg x 6,6,5,5,5,8 (35/6:00)
3a. Pull-up
bw x 3/2
3b. ab wheel
bw x 5/2
4. COC gripper
1×3/3, tx10/10