single kettlebell complex

2 Circuits of:

• Swing x 15 two arm (24kg)
• Clean and press x 5+5 (2 reps with 24kg, rest with 20kg)
• Swing x 5+5 one arm (24kg)
• Clean and front squat x 5+5 (20kg)
• Swing x 20 alternating or 10+10 one arm (24kg)
• Get-up x 1+1 (24kg)
• Swing x 15 two arm (24kg)
• Snatch x 5+5 (24kg)
• Swing x 5+5 one arm (24kg)
• Rested 15-30 seconds between exercises
  
• Rested 2 minutes between sets

Notes :

- finished first circuit in 07:30 and both circuits in 17:30. 

- front squats with 1 kettlebell required a lot of work from my core. Will have to work on these. 

Snatch volume day

5 sets:

Kettlebell Snatch 10+10 w/ 20kg
1 minute rest between sets

Notes:

- Left hand pinky was grazing the handle excessively.

- used gymnastics grips to protect the hands.

Will tape next time 

Day 2, Full Snatch and High Rep Front Squats

Full Snatch + OHS:

25kg x 1 + 3
30kg x 1 + 3

Front Squat:

50kg x 10
50kg x 5
50kg x 5

Notes:
- Did some mobility work prior to the overhead squatting (Episode 363) to open the hips and some to open the shoulders. Still not perfectly upright in the overhead squat and working on my ankle flexibility as well.
- Wanted to make 3 x 10 reps, but ran out of breath. Will get more reps next time.

Viking Warrior Conditioning

That's right. Going for the 15:15 protocol for 7 reps with the 16kg.

VWC:

30 sets x 7 reps

Tonnage: 7350lb of work.

NOTES:
- Heart rate right after was around 160 bpm. Not bad. Means I should do at least 10 sets more next time.
- What are my goals with this? To dramatically enhance my cardiovascular conditioning and GPP. This will mainly be measured by general feel and resting heart rate.
-Last measured lowest resting heart rate was around 60-70 bpm. 65bpm being a good average.

Pistols & Snatches Pt II Day 3

[MP w/ 32kg x 1
2 minutes rest]

MP w/ 32kg x 2 (L&R, very hard second rep)

[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 1 x 8
1 minute rest]

Power Snatch w/ 50kg x 1
Power Snatch w/ 50kg x 6
(from low hang position at knee level)*

[One Arm High Pull w/ 32kg x 8 x 8
1 minute rest]

[Pull-ups w/ 32kg x (1+1N) x 2
1 minute rest]

NOTES:
*: Tested my approximate max reps in the Power Snatch because I have reached
a plateau with the EDT (for max strength) protocol of 15 sets of 1 rep.
Will be implementing the ETK method described by Pavel in his new book to break the Power Snatch plateau and finally power snatch 70kg. 10 more kg to go.

2 Power Snatches w/ 30kg + 3 Drop Snatches
4 Power Snatches w/ 50kg
2 minutes rest
High Pull w/ 60kg x 1
1 minute rest
3x
[Power Snatch w/ 60kg x 1 (Straps)
2 minutes rest]
2 minutes rest
2x
[Power Snatch w/ 64kg x 1F
2 minutes rest]
Power Clean + Power Jerk w/ 64kg
1 minute rest
PC + PJ w/ 76kg x 1
1 minute rest
Power Clean w/ 80kg (PR)
PC+PJ w/76kg x 1
1 minute rest
[MP w/ 32kg x 1 x 6
2 minutes rest]

Partial Pull-up w/ 32kg x (1+1N)x1
2 minutes rest

[Pistols w/ 32kg x 1 x 5
2 minutes rest]

[One Arm High Pull w/ 32kg x 10 x 5
2 minutes rest]

Olympic Lifting Day Week 12 (back off)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1
Power Snatch w/ 60kg x 1 (straps)
1 minute rest
Power Snatch w/ 60kg x 1 (straps)
1 minute rest
Power Snatch w/ 64kg x 1F (straps)
1 minute rest
[Power Snatch w/ 62kg x 1 x 3,HP,HP,HP
1 minute rest]

[32kg MP x 1 x 5
2 minutes rest]

Power Clean + Power Jerk w/ 62kg x 1
Power Clean + Power Jerk w/ 70kg x 1
1 minute rest
[Power Clean + Power Jerk w/ 76kg x 1 x 3
1 minute rest]

[Pistols w/ 24kg KB x 2 x 5
2 minutes rest]

[32kg KB High Pull x 5 x 5
2 minutes rest]

Olympic Lifting Day Week 11

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1
Snatch Grip High Pull w/ 62kg x 1,1
Power Snatch w/ 60kg x 1 x 2
[Power Snatch w/ 62kg x 1 x 7 + 1F + (1x2) + 1F + (1x5) (used straps)
1 minute rest]

Power Clean + Power Jerk w/ 62kg x 1
Power Clean + Power Jerk w/ 70kg x 1,1

[Power Clean + Power Jerk w/ 76kg x 1 x PC + (1x1) + PC + (1x4) + (1x1) + 1F
1 minute rest]

Olympic Lifting Day Week 10

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1 (straps, callouses acting up)
Power Snatch w/ 62kg x 1 x 1F
[Snatch Grip High Pull w/ 62kg x 1 x 15 (last 5 singles using straps)
1 minute rest]

Power Clean + Power Jerk w/ 62kg x 1

[Power Clean + Power Jerk w/ 74kg x 1 x 15
1 minute rest]

[Pistols w/ 24kg x 2 x 6
2 minutes rest]

[32kg KB Snatch x 5 x 6
2 minutes rest$

Olympic Lifting Day Wk 9

Since I skipped a week last week, I decided to start out fresh and call this 'week 9'. That's how long I have been sticking to the strength-oriented EDT template. Yep, Charles Staley is on to something here :

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 62kg x 1 x HP, HP, HP
1 minute rest]

[Power Clean + Power Jerk w/ 74kg x 1 x 5 + 1F
1 minute rest]

[Pistols w/ 24kg x 2 x 5
2 minutes rest]

[32kg Snatch x 5 x 5
2 minutes rest]

NOTES:
-The power snatches weren't happening so I decided to do some high pulls, to get
more accustomed to the weight. Will make it next time.

Olympic Lifting Day 6

Power Snatch w/ 30kg x 2 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1

[Power Snatch w/ 60kg x 1 x 1,F,F,F,1,1
1 minute rest between sets]

Power Clean + Power Jerk w/ 60kg x 1

[PC + PJ w/ 72kg x 1 x 15
1 minute rest]

[Good Mornings w/ 80kg x 4 x 3
Floor Press w/ 2x24kg x 4 x 3
1 minute rest]

NOTES:
-Snatch: Emphasize the 'stretch', explode, get tall, look up.
-Was fatigued after the 15 sets of PC+PJ, that's why I cut the GM's short.

Olympic Lifting Day 5

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 60kg x 1 + 4xF
1 minute rest]

[Power Clean + Power Jerk w/ 70kg x 1 x 15
1 minute rest]

[Good Morning w/ 80kg x 4 x 5
Holle DB Deadlift w/ 22kg x 1 x 6
1 minute rest]

[Face Pulls w/ Red Band x 20 x 3
1 minute rest]

NOTES:
-The Power snatches were not working today, I only got 1 successful rep (and form wasn't perfect on that one either). So I kept trying to get another rep, basicly doing another 4 sets of snatch grip high pulls. Just getting my body used to the weight. Next time will be better for sure.
-Power cleans went well today. Really focused on 'getting tall' and 'shrugging at the top'. Will up the weight next time.
-The Good Mornings are coming along well, although I think that after this 2 week cycle I just started, I'll have to change things up (another movement). I'm seriously considering doing a Westside cycle while using my warm-ups to keep my technical Olympic Lifting work up to speed.
-The Holle DB Deadlifts were hard, as usual. I had to assist my working hand with my non-working hand and let go at the top for a controlled negative. Great grip builder.

Olympic Lifting Day 4 (Back Off week)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 30kg x 1,1
Power Snatch w/ 50kg x 1
[Power Snatch w/ 58kg x 7
1 minute rest]
Power Clean + Power Jerk w/ 58kg x 1,1
[Power Clean + Power Jerk w/ 70kg x 5
1 minute rest]

[Good Mornings w/ 74kg x 4 x 6
2 minutes rest]

[Holle Dumbbell MP w/ 22kg x 1 x 5
2 minutes rest]

[Holle Dumbbell Deadlift w/ 22kg + light band x 1 x 8
1 minute rest]

Face Pulls w/ Red Band x 20 x 3

NOTES:
-Well, there you have it. I decided to do something about my grip training. I figured
the Holle Dumbbell was the best way to go. Not that kettlebells don't have their charm, but they have their limits when you can't juggle them around or have them slipping out of your hand. This dumbbell will allow me to build a solid grip without the risk of seriously damaging my terrace. A plus is to be able to build up to lifting the Inch Challenge Dumbell
-The off center handle is a real treat. The dumbbell seems to be the hardest to hold on to when the 'inner tube' is on 1 line with your thumb. So not up or down, but 90° to either side.