Forbearance is no acquittance

Since yesterday we have CEST (Central European Summer Time), and I'm somehow off the track. No good sleep - at 1 a.m. I was still wide awake and woke up before 6, although I could have slept longer. Bad mood all day, but, with some self-flagellation, I did:

BJ#1, @16kg, 3 rounds, now timed: 1min on (30sec /side), 30sec off (48min)

40 Swing
6/6 Clean and Push Press
40 Swing
6/6 Clean and Front Squat
40 Swing
5/5 Get-up
40 Swing
12/12 Snatch
40 Swing

Well, it was one of those workouts you do just to get it over with :D Still, the push presses felt better today (=less push, more press) and the squats more stable too, so I'm confident about tomorrow's press day and we'll see how the squats go shoulder-wise (they were not pre-fatigued today, of course).
I did some JM in the morning and 3*1/1 Shoulder Flow and a few shoulder dislocates and snatch grip overhead squats with a broomstick after the workout.

today: 72 snatches *2pts=144pts, total: 2324pts

I have made a decision today about the race. The road to 50.000 is a long one, the Cert however is soon. So until then I'm not going to let myself get caught up in the maelstrom and go crazy chasing points (quite a temptation!). I'm going to stick with my original plan and simply keep record of the snatches I would have done anyway.

Pain Day

It was so good to see how many people turned up. We were, I guess, about 40 of us, twice as many as last time in November. What's more, a lot of beginners came, too, who had started kettlebelling 2 or 3 months ago (or less) and still had difficulties with cleans and snatches, banging their forearms, etc.! I have the utmost respect for them - you must consider it was a training event that lasted 5 hours with only one 30min lunch break! But they didn't give up and kept practicing, they even tried themselves with double drills and rather challenging moves like Cossack to two handed overhead press (Of course they failed. Nearly everybody did, incl. me.).

Of course I totally forgot about the race so I haven't got the slightest idea how many snatches we did, but for us RKC candidates there was a test run on the snatch test during the lunch break, so 30/30 @12kg were counted for me - 60pts.

To my surprise I wasn't as drained as I had expected, and I didn't have much discomfort today, either - the shoulders were a little bit stiff, but that was all. (It was a typical "men's design" with a lot of presses relative to ballistics :))
So this afternoon I did some GTG-style snatching. I took it easy, not too long sets and a lot of rest in between - I actually just picked up the kettlebell and did a comfortable set whenever I went past it.
There were 6 sets of 10/10, one of 15/15, one of 30/30, one of 30 (left only), one of 30 (right only) and one of 60 (10/10/...) - a total of 330 @12kg, 330pts (grand total: 2180).
It was mainly about keeping the groove fresh. Tomorrow it's again BJ-Prep-time, so I didn't want to wear myself down.

P.S. All the way back home (2,5 hours by train) I was thinking of those beginners (and even more experienced ones, too) banging their forearms black and blue with cleans... I was wondering, if we have the punch-up drill and the high pull to lead up to a snatch, do we have something like a "middle pull" to put together with an uppercut-style punch-through drill for cleans? Something like: 'swing back between the legs, then thrust the hip and as the kettlebell rises, pull back the elbow near your waist, keeping the forearm parallel to the floor and at the same time turn the hand palm facing inward so that the kettlebell handle is perpendicular to the floor'. And when the bell becomes weightless, the uppercut-like move could be connected to it, thrusting the elbow inward-forward, without changing the arm angle much, from the shoulder.
Just a thought.

Snatch as snatch can

Yesterday's GTG was a no-no... After class my students had all kinds of questions regarding their final exam so I came home late and was drained enough not even to attempt any kind of strength 'feat'. However, I basically like the idea of separating snatch practice from strength exercises. I could do, for example, VO2Max early in the morning, it's not more than 30mins earlier to get up, no problem.

As for today, after the positive experiences with the previous days' longer-set-snatching I just had to go for 36:36, come what may... The last time I did the test I got 32 in the 6th min. Since then, however, I did (er... if at all...) mainly 15:15 and got to a solid 9reps/set pace, so I took a deep breath and simply recalculated the same pace for 36sec... I was so in terror of this protocol I simply had to jump over my shadow :) And it went fine, although the forearms got quite challenged towards the end.

VO2Max, @12kg, 36:36
20 rounds, 22 reps/set
440 snatches in 24min (*1=440pts)

After a few minutes' rest I did
5min Shoulder Flow @12kg,
then a short Tracy-style combo (test run: I really liked this one, but before I always used the 12kg)
10*(clean - push press - snatch-drop - snatch - overhead squat - negative press - clean-drop - transfer)
@16kg, 2min on, 1min off, 6 rounds, 18 min.
(60 snatches, *2=120pts),
and another 5min Shoulder Flow @16kg.

Tomorrow I take a day off. I'm going to Budapest and stay overnight at my best friend's place, as Saturday is "Pain Day": a tough kettlebell bootcamp of 6 hours... :) Our RKCs organize such an event 4 times a year, and it is a great opportunity to learn, to really push yourself and to meet kettlebell fanatics from all over the country.
I'll probably badly need another off day on Sunday, lol! So the BJ-sessions will be shifted to Mon-Tue-Wed, I guess, but that's okay, the main thing is that they be done :)
Then I'll do some more 36:36 @12kg and maybe dare to try 15:15 @16kg... my next fear ;) Until then, I'll re-read Geoff Thompson's guest post at Alwyn Cosgrove's blog pretty often... check it out, if you haven't yet, a must read!

A PR

But it is not about a certain weight or a rep number. Just that it was the first time the hands allowed me do snatch workouts on two consecutive days :)
Although they were tender, there were no blisters and no risk of ripping, so I "enjoyed the pain" :D

@16kg
5*7/7
2*10/10
2*15/15 (my RKC snatch test number)
20/20

@2*12kg
5, 7, 10, 13, 15

@20kg
5*5/5

Total: 210 @16kg, 50 @2*12kg, 50@20kg

Adam Glass's 50.000 snatches race is so crazy and inspirative at the same time I certainly turned in :) Just imagine, there is a great bunch of dedicated people who participate in a community event that will probably last a year or so and stay in everyday contact with each other through Adam's blog! An awesome idea.

So, now the math. This yields me a total of (210*2=420 + 50*3=150) 570 points. (Doubles don't count.)
Add yesterday's 560 snatches @12kg*1pt, grand total is 1130.

I had planned some press ladders, too, but that and the snatches would have taken too much time altogether in the morning so I postponed them: I can do them GTG-style in the evening while I'm cooking, the kids will enjoy the show :D

Sock sleeves are like squats

When people say that squats hurt their knees, the only proper answer is the classic one from Dan John: "Squats don't hurt your knees. The way YOU squat hurts your knees."
The sleeves, of course, work. The way I made them and used them didn't. They were too thin, too wide and too loose.
//This is why it is imperative, if you happen to be in the lucky situation to have knowledgeable and experienced people around who are ready to help you, to shut your mouth at speed Mach 5, open your ears and mind even faster, and listen very carefully to what they have to say :)//

So yesterday I checked out Mark's original post at Tracys blog anew and made new ones, all 2'' wide but of different thickness. I tried them all but then stayed with thick ones today for two reasons: on one hand, the blister on my right palm is not completely healed up yet; on the other hand, they force me to really catch the bell in the crook of my fingers. The latter also meant however, that the strain shifted to my fingers and caused more irritation there than before, so I was cautious.

I went for some longer sets today, @12kg:
5 sets of 60 (30/30) - this is the required number at the RKC snatch test for my weight class.
one set of 100 (10/10/...)
one set of 120 (15/15/...)
I planned to do one more set of 80 (20/20/...) to have a total of 600, but at 40 it was getting risky so I stopped - better stay at the safe side.
Still, it adds up to 560 snatches in only 8 sets, and that with much less damage on the hands than usual.

Then I tackled the double 16s a bit and did 3 rounds of
10 double swings
10 double cleans
5 double C+FSQ
2 double C+PP
(They are heavy, sort of... lol)
I finished off with 3 double windmills per side.

Better than expected

BJ#3, 3 rounds, @2*12kg

7 Dbl. Clean and Front Squat
20 Dbl. Swing
7 Dbl. Clean and Front Squat
7 Dbl. Clean and Press
7 Dbl. Clean and Front Squat
7/7 Get-up
7 Dbl. Clean and Front Squat
7 Dbl. Snatch
7 Dbl. Clean and Front Squat
Rest as necessary, approx. 50min.

Two 12s were, as the load was distributed symmetrically, definitely easier to squat than the single 16kg last time. The shoulders could handle it much better, too. I also seem to have found my proper stance width and feet angle, I could keep my weight on and drive through the heels more consistently.
After yesterday's not so glorious performance I had some doubts - this was the 6th training day in a row and exept for the Shoulder Flow they were all quite demanding - but it was okay. Tomorrow I take off from kettlebells, I'll only do some Joint Mobility staff. I need to be rested if I am to do snatch form work and to use heavier weights in the next couple of days.

Let's see what we have

Brett Jones' Prep Program summary

The template says:
"Perform 1-3 circuits of the drills in the order listed. Perform 5-8 reps per set except on swings where you can feel free to increase the reps"
"This is about practicing the drills and perfecting form while increasing conditioning specific to the weekend. Hence, you will be performing the three consecutive days of training [...] I would even suggest that you make Friday, Saturday and Sunday your workout days"
"You will also need to rotate intensity of volume and weight—16 kg for 3 circuits one day and 24kg for 1 circuit the next—Single Kettlebell drills one day and double Kettlebell drills the next etc…"

I kept the three days together, preferably on the weekend, but due to work schedule or health reasons I sometimes had to shift them a bit. One squat day had to be cancelled unexpectedly, so I repeated the whole 3-day-program the following weekend.

I decided to alternate between single and double drills every week. This ensured me a natural waving of the load, as two 12s will always be heavier than one... :) (I couldn't press the 16 back then.) So it was possible to increase the difficulty at every session as compared to the previous one 2 weeks before. I usually changed one variable at a time though:

Single drills progression:
swings:
@12kg, 3 rounds, 40 swings, 5/5 other ex. --> 3 rounds, 30 swings, 8/8 other ex., --> 3 rounds, 40 swings, 8/8 other ex., time factor added: 1min on, 30sec off --> @16kg, 3 rounds, not timed, 40 swings, 5/5 other ex.
presses:
@12kg, 3 rounds, 5/5, 1 hour --> 2 rounds, 8/8 (intensify), 40min --> 3 rounds, 8/8, 45min (a round more but only 5min longer) --> @16kg, push presses, 3 rounds, 5/5, 1 hour
squats:
@12kg, 3 rounds, 5/5, 1hour --> 2 rounds, 8/8 (intensify), 40min --> 3 rounds, 8/8, 50min --> @16kg, 3 rounds, 5/5, 50min
Double drills:
swings:
@2*12kg, 3 rounds, 15 swings, 5 other, 55min --> same but timed, top of the minute, 35min --> 3 rounds, 20 swings, 6 other, 30:30, 35min --> repeat --> 3 rounds, 30 swings, 7 other, 45:45, 51min
presses:
@2*12kg, 2 rounds, 5, 40min --> 3 rounds, 5, 45min (a round more but only 5min longer) --> 3 rounds, 6, 50min --> repeat --> 3 rounds, attempt at 7, 3rd round only 6, then 5, 1 hour
squats:
@2*12kg, 2 rounds, 5, 35min --> 3 rounds, 5, 40min (a round more but only 5min longer) --> workout fell out --> 3 rounds, 6, 50min
I only did timed sets on ballistic days, with squats and presses I didn't rush myself because I didn't want to compromise form or lose reps.

The remaining days of the week I took as 'variety days'. I consider swings to be the very base for all other drills and the main means to increase work kapacity so I did a lot of high volume swing sessions. I also mixed in Tracy-style timed combo sets. I took myself from 1000 swings @12kg in 28min over 1000reps 15:15 @24kg in 50min to 1600 swings in one hour using 12, 16, 20 and 24kg. With combos, I increased total workout time from 30 to 50-60min, set length from 1 to 2-3-4min.
My first attempt at the Grad Workout @2*12kg on Jan 30 was a near-death-experience, the next time on Feb 26 I completed it in 18min as a part of the day's training.
As for the snatches, I was lucky enough to have my snatch numbers in when I decided to go for the Cert last October. On Jan 15 I did 100 snatches @12kg (required 60) and 50 @16kg (required 30). Earlier this week I did 60 rounds of MaxVO2 15:15 9reps/set @12kg (540 snatches in 30min).
I must admit I actually kept avoiding snatching as it butchers my hands every time (big, flat, painful blisters that sit deep underneath the callouses, coming, as it seems, not from friction but from pressure) and I didn't want to lose training time. But now I've developed stamina and a quite strong grip with all those swings, so it's time to work more on my snatch technique.

So I'm thinking of something like this for the next 4 weeks:
1. Go on with BJ Prep as before
2. Work on snatch technique, rotating
a) long sets @12kg
b) MaxVO2 @12kg (shifting from 15:15 to 36:36, eventually upgrade to 16kg when grip issue is solved)
c) shorter sets with heavier weights (16, 20kg)
3. Low-rep work with heavier weights (double 16s, 20, 24)
2 and 3 could be combined on non-BJ days, that is a minimum of 2 days a week, maybe 3.
Then I could see what this brings and would still have 3 weeks to go, time enough to make corrections or eventually return to lighter weights if necessary.

Inching forward

Early in the morning I did a bit of SJ Joint Mobility, OH squats and shoulder dislocates with a broomstick, pump; halo, The Shoulder Flow 1/1 @8kg - the goal was to loosen up without fatiguing the shoulders before the BJ pressing session:

BJ#2, 3 rounds, @2*12kg
7 Dbl. C+P
20 Dbl. Swing
7 Dbl. C+P
7 Dbl. C+FSQ
7 Dbl. C+P
5/5 TGU
7 Dbl. C+P
7 Dbl. Snatch
7 Dbl. C+P
Rest as needed, approx. 1 hour.

I tried to add one rep on each set as compared to last time. Also, I only did 5/5 TGUs in order to avoid interference with the presses, which were the main focus. Still, in the last round I had to cut back the press reps to 6 and then to 5 on the last 2 sets. When cumulative fatigue kicks in, it works fast, but it's also part of the game to learn to deal with it.

Talking about changing rest periods

BJ#1, @2*12kg

30 Dbl. Swing
7 Dbl. Clean and Press
30 Dbl. Swing
7 Dbl. Clean and Front Squat
30 Dbl. Swing
7/7 Get-up
30 Dbl. Swing
7 Dbl. Snatch
30 Dbl. Swing

45sec on, 45sec off, 45sec extra rest between rounds
3 rounds, 51min.

My, this was tough. The last 4-5 swings in the third round were really testing my willpower. Swinging 24kg iron cast in one piece or two makes a whole world of a difference, at least for me. The unusual 45sec rest also had its effect.
Compared to the last BJ-double-swings-session 2 weeks ago I upped the reps from 20 to 30 (just to have that 45:45 :D). First I thought this might be a bit too much (+50%), but looking back on the training logs of the meantime I knew it was doable.

Surprise

A big thank you to Scott Bird at Straight To The Bar for linking and to everybody for visiting :)

I am my habits

So true, SAID Principle, you get better in what you train, today's lesson.

As planned, I did my modified version of Tracys uphill-weight-downhill-time swing roundabouts ladder:

160 swings @12kg, 4min on, 1min off
120 swings @16kg, 3min on, 1min off
80 swings @20kg, 2min on, 1min off
40 swings @24kg, 1min on, 1min off

I did 3 rounds and realized that I actually recovered quite fast, in about 40sec after every rung, no matter how long the set was. This made me suspicious, so I decided to cut the last round in two halves and do 2 rounds of

80 swings @12kg, 2min on, 30sec off
60 swings @16kg, 1,5min on, 30sec off
40 swings @20kg, 1min on, 30sec off
20 swings @24kg, 30sec on, 30sec off

and see what happens.
Yes. Even if the work-rest ratio remained the same, it was significantly more difficult cardio-wise. As I have been preferring to go for longer sets lately and have 1min-rests or to do 15:15, I've simply got used to them this much.
That means, I'm going to mix up my ballistics a bit and do varying schemes with 15sec, 30sec, 45sec rest, - and even the dreaded hand-shredding 36:36 protocol...

Anyway, good session altogether,
56min, 1600 swings, 25.600kg

"The Shoulder Flow"

Yesterday's workout was a tough one and I'm planning a similar one for tomorrow. Furthermore, Fri-Sat-Sun is BJ's prep program @2*12kg, so today I followed Taikei's advice and did a session all around the shoulder.

I started with 3sets of 10 overhead squats alternated with 10 shoulder dislocates with a broomstick. Then I put together the following combo:

clean - press - overhead squat - windmill - TGU downwards half - arm bar - TGU upwards half - windmill - overhead squat - negative press - clean-drop - transfer

I concentrated on doing all exercises in one fluid motion, but slowly, so completing this sequence once on both sides took me about 2,5min.

I alternated sets of 10min (4/4) @12kg with sets of 5min (2/2) @16kg 3 times.

The arm bar was a new exercise with an unusual position for me, so I chose to stay very conservative now and build up ROM gradually over time.
I liked this sequence very much, it felt very good on the shoulders and the spine, too. I've named it "The Shoulder Flow" (if anybody has invented this already, I deeply apologize) and I'm going to use it regularly, also before or after other workouts.

So jealous of Capt'n Hook

He can just keep snatching as long as his breath takes it...

VO2Max, 15:15, @12kg
60 sets, 9 reps/set
30min, 540 snatches

I was glad that I somehow managed to avoid shredding my hands up to this point, so I decided not to tempt my fate any longer and, after a few minutes' rest, I switched to:

Swing ladders:
2 rounds: uphill weight, downhill time first, then the same in reverse order
160 swings @12kg, 4min on, 1min off
120 swings @16kg, 3min on, 1min off
80 swings @20kg, 2min on, 1min off
40 swings @24kg, 1min on, 1min off
28min, 800 swings (roundabouts)

This was a test run of a modified version from last time - tough on the forearms but doable. 4 rounds of it will make a good workout of 56min., probably the day after tomorrow. For tomorrow I'll need some combo with presses, cleans, squats or the like, beaten up hands need some recovery.

A shoulder workout of squats

And this is no joke... :)

BJ#3, 3 rounds @16kg
5/5 C&FSQ
20 two hand swing
5/5 C&FSQ
5/5 C&PP
5/5 C&FSQ
5/5 TGU
5/5 C&FSQ
5/5 snatch
5/5 C&FSQ

Rest as needed, approx. 50min.

I had more fatigue in my shoulders from yesterday than expected, and a little bit of soreness, too, so I decided it was no good trying strict presses today, it could only be worse than yesterday.
And then... not only did I have to realize that even the push presses and TGUs were quite a challenge, but the squats, too! That is, the most difficult part was to keep the kettlebell in the rack position during the squats, not the squatting itself...
Anyway, I toughed it out, but now I'm really ripe for an off day. Also, I still have this blood-filled blister at the base of my right hand middle finger that would appreciate it. I can trick my way around it at cleans using baby powder (keeps the hands dry and just slippery enough not to pinch the skin) but I had better let it heal first if I am to do some high rep ballistics.

"It's all easy 'til it's heavy"

BJ#2, 3 rounds @16kg, 1 hour

5/5 C&P
20 two hand swing
5/5 C&P
5/5 C&FSQ
5/5 C&P
5/5 TGU
5/5 C&P
5/5 snatch
5/5 C&P
Rest as needed.

In the first round I had extra long rests, in the vain hope that it would help my pressing, so it took about 30min.
Then I considered the following:
1. No use resting longer, I can only do 2, maybe 3 strict presses, less and less with time.
2. This is actually more a strength-endurance program, if I turn it into GTG, the essence is gone.
3. I don't have to force strict presses in this program, I can practice them on other days if I want to, or I can return to ETK ROP after the cert.
So I decided to simply do all push presses and have normal rests between exercises. Thus I finished the second and the third round in approx. 15min each.
Or what do you think?

How to proceed with Brett Jones' prep program?

I have been doing it every weekend since the latest HardStyle came out. On one weekend with one 12kg kettlebell, the next with two. (The 12kg is going to be my working weight.) It works wonders so I don't want to abandon it.
The template says 'do 1-3 rounds of 5-8 reps/exercise'. Now I'm at the point where I can do 3 rounds at 8/8 reps with one kettlebell in about 40-50min., with still 8 weeks to go. (3 rounds of 6/6 yet with two, so for the double drills I'm served.)
Keeping the eyes on the cert in May, the question was, which way would be more beneficial?
1., go up in weight (I can swing and squat the 16 no problem but I can only press it 3 or maybe 4 times - switching hands every rep? push press?);
2., stick with the 12kg, stay by 3 rounds and up the reps to 10/10 or so;
3., stick with the 12kg, stay by 8/8 reps and add a fourth round?

Following authorized advice, today I did:
BJ #1, 3 rounds, @16kg

40 Swing
5/5 Clean and Press
40 Swing
5/5 Clean and Front Squat
40 Swing
5/5 Get-up
40 Swing
5/5 Snatch
40 Swing

Approx. 1 hr.
I chose to take longer rests before the presses and tried to do as many of them strict as possible (all 5L/5R in the first round, 3L/4R in the second, 2L/3R in the third), then I did push presses to match the required number.
Tomorrow's press day's gonna be "fun", in Pavel's sense of the word... :)

Sweating out that cold

Swing ladders ascending and descending in weight by the same number of reps.

Rounds 1-2: 2handed, up and down, 8min
20 swings @12kg, 30sec on, 30sec off
20 swings @16kg, 30sec on, 30sec off
20 swings @20kg, 30sec on, 30sec off
20 swings @24kg, 30sec on, 30sec off
20 swings @24kg, 30sec on, 30sec off
20 swings @20kg, 30sec on, 30sec off
20 swings @16kg, 30sec on, 30sec off
20 swings @12kg, 30sec on, 30sec off
3-4.: 2handed, up and down, 6min
18 swings @12kg
18 swings @16kg
18 swings @20kg
18 swings @24kg, 2min on, 1min off
18 swings @24kg
18 swings @20kg
18 swings @16kg
18 swings @12kg, 2min on, 1min off
5-14.: same as 3-4 but roundabouts, 30min
15-16.: same as 1-2 but 1hand swings, 10/10, 8min
17-18.: same as 1-2 but 1hand swings, 5/5/5/5, 8min

Total: 60min, 1344 swings, 24.192kg (6 4min-rounds, 30:30, 6*80=480 and 12 3min-rounds, 2:1, 12*72=864)

Arrrgh

Running nose, cold, headache and nausea - what a start for a day. Workout postponed. Getting better now, so hopefully just 'til tomorrow.

Blister-saving

Combinations of squats and presses.

5 rounds, without extra rest
1., 3., 5. (12min)
4 sets @12kg, 2min on, 1min off:
24 clean-press-transfer
14 clean-press-clean-squat-transfer
24 clean-squat-transfer
14 clean-press-clean-squat-transfer

2., 4. (8min)
4 sets @16kg, 1min on, 1min off:
10 clean-press-transfer
6 clean-press-clean-squat-transfer
10 clean-squat-transfer
6 clean-press-clean-squat-transfer

Total: 200 presses and 200 squats, 156 @12kg, 44 @16kg each (strictly pressing the 16 is new for me so mixing it in was experimental - the original plan was all 5 rounds @12kg), 52min.

Whether I like it or not

I haven't done any VO2Max for more than 6 weeks, so it was high time for a check.

15:15, 9 reps/set, @12kg, 40 sets

As for cardio, it was much easier to complete than last time, but I got a deep blister, although I had filed my callouses in the morning.
Heresy or not, I don't actually experience the advantages of pure high rep snatching, as opposed to other exercises, as much as the disadvantage (blisters, ripped callouses). In combos they seem to be more forgiving on the skin.
Maybe it just takes some time for me to get enlightened :) 'Til then, I'm gonna snatch as much as necessary for the RKC cert. It says I have to _pass_ the test, not that I have to _like_ it... :)

One hour is yet to come

Still I liked Tracys idea of an uphill weight but downhill time ladder, especially now that I have a 20kg kettlebell "to fill the gap" between the 16 and the 24kg I've already had. But I wanted to include the 24 as well, so I brewed up this:

120 swings @12kg, 3min on, 1min off
90 swings @16kg, 2:15 on, 45sec off
60 swings @20kg, 1:30 on, 30sec off
30 swings @24kg, 45sec on, 15sec off

3 rounds, 10min each, +1min extra rest between rounds. Work:rest ratio mainly 3:1, except for the additional 1min (which I desperately needed :D)
In the first and third round I did her roundabouts, in the second I switched to two hand swings (bad idea as to grip endurance).
Total: 900 swings, 32min.

Training log March 03 - 08 2008.

Monday, March 03.
Repeating the last two-bells-sessions as it got interrupted last time
BJ#1, same as last time, that is 3 rounds, 35min, @2*12kg (ex. TGU):
20 Dbl. swing
5 Dbl. C&P
20 Dbl. swing
5 Dbl. C&FSQ
20 Dbl. swing
5/5 TGU
20 Dbl. swing
5 Dbl. snatch
20 Dbl. swing
Start on the top of the next minute.

Tuesday, March 04.
My 20kg kettlebell has arrived!
Test run:
two hand swings - fine
one hand swings - better than expected
TGU - stable
windmill - I did it very slowly - somewhat shaky towards the end
clean+push press - It works, but it needs a big push :)
snatch - big surprise: no problem with sets of 5 :)
P.M.
BJ#2, 3 rounds, @2*12kg
6 Dbl. C+P
10 Dbl. Swing
6 Dbl. C+P
6 Dbl. C+FSQ
6 Dbl. C+P
5/5 TGU
6 Dbl. C+P
6/6 Dbl. Snatch
6 Dbl. C+P
Rest as needed, approx. 45-50min.

Wednesday, March 05.
BJ#3, 3 rounds, @2*12kg, 50 perc
6 Dbl. Clean and Front Squat
12 Dbl. Swing
6 Dbl. Clean and Front Squat
6 Dbl. Clean and Press
6 Dbl. Clean and Front Squat
6/6 Get-up
6 Dbl. Clean and Front Squat
6 Dbl. Snatch
6 Dbl. Clean and Front Squat
Rest as necessary, 50min.

Friday-Saturday, March 06-08.
Off - Children got the flu, 40°C fever - no sleep nights, no energy, no training.

Training log Feb 25 - March 02 2008.

Monday, Feb 25.
Tracy-style swings
25 rounds, 1min on, 30sec off, @12kg
40 two hand swing
40 two hand lateral swing
40 one hand swing, 20/20
40 one hand lateral swing, 20/20
40 two hand swing
40 two hand lateral swing
40 one hand swing, 10/10/10/10
40 one hand lateral swing, 10/10/10/10
40 two hand swing
40 two hand lateral swing
40 DARC swing
40 DARC lateral swing
40 two hand swing
40 two hand lateral swing
40 one hand swing, 20/20
40 one hand lateral swing, 20/20
40 two hand swing
40 two hand lateral swing
40 one hand swing, 10/10/10/10
40 one hand lateral swing, 10/10/10/10
40 two hand swing
40 two hand lateral swing
40 DARC swing
40 DARC lateral swing
20 two hand swing + 20 two hand lateral swing
Total 1000 swings, 37min (25 on, 12 off)

Tuesday, Feb 26.
Grad Workout, see-saw presses @2*12kg, swings @12kg, 20sec on, 10sec off
Outside, walking 120m.
18 rounds of walking presses, 7/set, 17 rounds of swings, 13/set. Total 17,5min.
Jersey Grind
"15 minute workout consisting of non-stop 20 second consecutive intervals of overhead kettlebell walks, rack hold walks, farmers walk, L-sit, renegade rows, and suitcase deadlift."

Wednesday, Feb 27.
Gym
5, 5, 4, 5, 3 chins
2*5/5 EZ-bar side press @12,5kg
2*10 FSQ + MP, Oly-bar (20kg)
2*5 BP @45kg
2*5 bent over row @45kg
2*5 inverted rows
4*5 DL (2*sumo és 2*conventional) @60kg
12 pistol (switching legs every rep)
2*5/5 Bulgarian split squat @15kg DB
2*10 barbell rollout @60kg
2*10 full contact twist @30kg
2*10 renegade row @2*15kg

Thursday, Feb 28.
Was meant to be an off day, so just some goofing around with rings:
attempts at standing jackknife on one elevated ring (trying different hights)
some pushups, "tent" pushups, chins, inverted rows
Coach Sonnon's Lawnmower, Horizontal Muscle-Up (with less than minimal success at the latter)

Friday, Feb 29.
No sleep at night - family got a virus with much vomiting+diarrhea. BJ postponed.
Short session at the gym:
3*40 swing @16kg kettlebell
2*10/10 snatch @16kg
3/3 TGU+windmill @16kg
5*5 DL @60kg (3*sumo and 2*conventional, overhand grip)
5,3,3,3,3 parallel grip pullups with a few pistols in between
C+P ladders @16kg, 2*(1,2,3,4) and 3*(1,2,3)
2*10 barbell rollout @60kg
3/3 side plank on kettlebell with upper foot elevated
3*40 swing @16kg

Saturday, March 01.
Off - Got the virus myself. Thank God it's just a 24-hrs-misery.

Sunday, March 02.
Took Tracy's 1000-swings-Challenge @24kg:
15:15, 10 reps/set
100 rounds, 50min

Training log Feb 18 - Feb 24 2008.

Monday, Feb 18.
A.M.
Gym
4, 4, 4, 3 pullups, parallel grip
3*5/5 one handed BB military press @12,5kg
3*8 bent over row, EZ bar, @42,5kg
3*5 BP @45kg
3*5 DL @50, 60, 70kg
10 barbell rollout @50kg
P.M.
Tracy-style combo
40 DARC swing 1min on, 1min off
34 (snatch - transfer), 2min on, 1min off
30 (clean - squat+press (= thruster) - snatch drop - transfer), 3min on, 1min off
34 (snatch - transfer), 2min on, 1min off
22 (snatch - neg. press - squat - press - snatch drop - transfer), 3min on, 1min off
34 (snatch - transfer), 2min on, 1min off
30 (clean - squat+press (= thruster) - snatch drop - transfer), 3min on, 1min off
34 (snatch - transfer), 2min on, 1min off
40 DARC swing, 1min on
Total 27min (19 on, 8 off), @12kg

Tuesday, Feb 19.
BJ#1, 3 rounds, 35min, @2*12kg (ex. TGU):
20 Dbl. swing
5 Dbl. C&P
20 Dbl. swing
5 Dbl. C&FSQ
20 Dbl. swing
5/5 TGU
20 Dbl. swing
5 Dbl. snatch
20 Dbl. swing
Start at the top of the next min.

Wednesday, Feb 20.
A.M.
Gym
5, 5, 5, 5, 4 pullups
3*5 bent over row @45kg
3*5 bicep curls @20kg
4*5 sumo DL @60kg (I usually pull CV)
2*5-5 one legged DB DL @15kg (DB on the non-working side)
3*5 barbell rollout @60kg
2*10 full-contact twist @30kg
2*10 renegade row @2*15kg
P.M.
BJ#2, 3 rounds, @2*12kg
6 Dbl. C+P
20 Dbl. Swing
6 Dbl. C+P
6 Dbl. C+FSQ
6 Dbl. C+P
5/5 TGU
6 Dbl. C+P
6/6 Dbl. Snatch
6 Dbl. C+P
Approx. 50min., rest as necessary.

Thursday, Feb 21.
A water pipe got broken - cleaning up the mess instead of training.

Friday - Saturday Feb 22-23.
Off - seminars in Budapest.

Sunday, Feb 24.
Classic ETK press ladders
5*(1,2,3) @16kg
After each ladder 10 pistols, switching legs every rep, + 5 chinups after ladder No. 1, 3, 5; 60sec flexed arm hang after No. 2, 4.

Training log Feb 12 - Feb 17 2008.

Tuesday, Feb 12.
BJ#1, 3rounds @12kg, timed
40 Swing (1min on, 30sec off)
8/8 Clean and Press (1min on, 30sec off)
40 Swing (1min on, 30sec off)
8/8 Clean and Front Squat (1min on, 30sec off)
40 Swing (1min on, 30sec off)
8/8 Get-up (3min on, 30sec off)
40 Swing (1min on, 30sec off)
8/8 Snatch (30sec on, 30sec off)
40 Swing (1min on, 30sec off)
15min per round, no extra rest between rounds.
Total 45min, 31,5min work 13,5min rest

Wednesday, Feb 13.
BJ#2, 3 rounds @12kg
8/8 C&P
20 two hand swing
8/8 C&P
8/8 C&FSQ
8/8 C&P
5/5 TGU
8/8 C&P
8/8 snatch
8/8 C&P
Rest as needed, 45min.
Volume PR: 120 presses per arm.

Thursday, Feb 14.
BJ#3, 3 rounds @12kg
8/8 C&FSQ
20 two hand swing
8/8 C&FSQ
8/8 C&P
8/8 C&FSQ
5/5 TGU
8/8 C&FSQ
8/8 snatch
8/8 C&FSQ
Rest as necessary, 50min.

Friday-Saturday, Feb 15-16.
Off, seminars in Bp.

Sunday, Feb 17.
Tracy-style combo
3 snatch L - 3 DARC swing - 3 snatch R - 3 DARC swing - 3 snatch L etc. ... - 3 snatch R at the end.
10 rounds, 2min on, 1min off, 12*3 snatches + 11*3 swings per round, total 30min, 360 snatches and 330 swings @12kg.

Training log Feb 05 - Feb 11 2008.

Tuesday, Feb 05.
A.M.
Gym, after 2 months' break:
5*3 pullup (parallel grip)
3*5 BB FSQ+MP @20kg
3*6 bent over row @40kg
3*8 BP @30, 35, 40kg
3*6 DL @40, 50, 60kg
5*1/1 BW pistol
3*5/5 Bulgarian split squat @BW, 10, 20kg
2*10 renegade row @2*16kg
3*5 barbell rollout from the knee @40kg
2*10 full contact twist @30kg
P.M.
Snatch ladder 1 -> 10, 4:30 on, 1:30 off (110 snatches + 20 swings)
Swing ladder 1 -> 10, 3:15 on, 0:45 off (130 swings)
Snatch ladder 1 -> 7, 2:30 on, 0:30 off (56 snatches + 14 swings)
Swing ladder 1 -> 7, 1:45 on, 0:30 off (70 swings)
Snatch ladder 1 -> 5, 1:15 on, 0:30 off (30 snatches + 10 swings)
Swing ladder 1 -> 5, 1:00 on (40 swings)
Total 18min, 480 reps (196 snatches and 284 swings).

Wednesday, Feb 06.
Sore muscles.
5*10 see-saw press
a few sets of one hand swings @32kg (24+8kg kettlebells)

Thursday Feb 07.
Sleepy and hungry all day - signs of getting ill.
Gym:
3*5 DL @50, 60, 70kg
3*5 BP @40kg
5*(3 pullups + 1/1 pistol)
10 barbell rollout @50kg

Friday, Feb 08.
Off
Still very weak.

Saturday, Feb 09.
Tracy-style combo
10*(clean - press - snatch-drop - snatch - overhead squat - negative press - clean-drop - transfer)
@12kg, 12 rounds, 2min on, 1min off, total 36min.

Sunday - Monday, Feb 10-11.
Family celebrations - off

Training log Jan 28 - Feb 04 2008.

Monday, Jan 28.
A tribute to Tracy Rif:
@12kg
20*(swing - C+P - transfer)
20*(swing - C+P - snatch - transfer)
20*(swing - C+P - C+SQ - snatch - transfer)
20*(swing - C+P - snatch - C+SQ - snatch - transfer)
20*(swing - C+P+SQ - snatch - C+SQ+P - snatch - transfer)
1min rest between sets.
Then
@2*12kg
5*(5 Dbl. C+SQ+PP+snatch drop), 30sec on, 30sec off

Tuesday, Jan 29.
Breathing ladder
1->25->1 two hand swing @24kg ( 625 swings, 15.000kg)

Wednesday, Jan 30.
Grad Workout style:
20sec on, 10sec off, alternating see-saw presses @2*12kg and two hand swings @12kg
10 pressing rounds at 8reps/set, then I had to reduce it to 6/set.
Total: 20min

Thursday, Jan 31.
Tracy-style combo:
10 rounds, 2min on, 1min off, @12kg
80 two hand swing
40/40 one hand swing
1 swing + 1 high pull (1min L, trans., 1min R)
1 swing + 1 snatch (like above)
1 high pull + 1 snatch (like above)
1 swing + 1 high pull + 1 snatch - transfer
1 high pull + 1 snatch (1min L, trans., 1min R)
1 swing + 1 snatch (like above)
1 swing + 1 high pull (like above)
20/20/20/20 one hand swing
Total: 30min, cca. 750 swings.

Friday, Feb 01.
Off

Saturday, Feb 02.
BJ#1, 3 rounds @2*12kg (ex. TGU):
15 Dbl. swing
5 Dbl. C&P
15 Dbl. swing
5 Dbl. C&FSQ
15 Dbl. swing
5/5 TGU
15 Dbl. swing
5 Dbl. snatch
15 Dbl. swing
No. of sets/reps unchanged, but time limit added: set Gymboss to 1min and started every exercise at the next beep. 11min/round, 1min extra rest between rounds. 35min total.

Sunday, Feb 03.
BJ #2, 3 rounds @2*12kg
5 Dbl. C+P
20 Dbl. Swing
5 Dbl. C+P
5 Dbl. C+FSQ
5 Dbl. C+P
5/5 TGU
5 Dbl. C+P
5/5 Dbl. Snatch
5 Dbl. C+P
Rest as necessary, set/rep-scheme the same, added 3rd round. Cca. 45min.

Monday, Feb 04.
BJ#3, 3 rounds @2*12kg
5 Dbl. Clean and Front Squat
20 Dbl. Swing
5 Dbl. Clean and Front Squat
5 Dbl. Clean and Press
5 Dbl. Clean and Front Squat
5/5 Get-up
5 Dbl. Clean and Front Squat
5 Dbl. Snatch
5 Dbl. Clean and Front Squat
Rest as necessary, set/rep-scheme the same, added 3rd round. Cca. 40min.

Training log Jan 21 - 27 2008.

Monday, Jan 21.
Off

Tuesday, Jan 22.
20 rounds of VO2Max @12kg, 15:15/9
Still tired.

Wednesday, Jan 23.
A.M. 40 rounds of VO2Max @12kg, 15:15/9
PM.
BrettJones #1, 3 rounds @12kg
30 Swing
8/8 Clean and Press
30 Swing
8/8 Clean and Front Squat
30 Swing
8/8 Get-up
30 Swing
8/8 Snatch
30 Swing
Rest as needed, cca. 50-60min.

Thursday, Jan 24.
BJ #2, @12kg
8/8 C+P
20 two hand swing
8/8 C+P
8/8 C+FSQ
8/8 C+P
5/5 TGU
8/8 C+P
8/8 snatch
8/8 C+P
Rest as necessary, cca. 40min.
I increased the reps from 5 to 8 but only did 2 rounds, so volume was not much more than last time (75 --> 80/arm) but in 10 sets instead of 15.

Friday, Jan 25.
BJ #3, 2 rounds @12kg
8/8 C+FSQ
20 kétkezes swing
8/8 C+FSQ
8/8 C+P
8/8 C+FSQ
8/8 TGU
8/8 C+FSQ
8/8 snatch
8/8 C+FSQ
Same principle as yesterday, cca. 30-40min.

Saturday, Jan 26.
Off to Budapest to attend a meeting for RKCs-to-be. No actual workout, but I took the chance to swing the Bulldog (32kg) and the Monster (40kg) :) A few sets of 10.

Sunday, Jan 27.
320 two hand swing @24kg, 15min.
8*40, 1min on, 1min off

Training log Jan 14 - 20 2008.

Monday Jan 14.
As I had difficulties with doing 5 TGU-s on one arm in a row, I made up a BJ-style TGU-day, doing in between whatever I liked.
5/5 TGU, 12kg
30/30 snatch, 12kg
5/5 TGU, 12kg
10 double clean, 2*16kg
5/5 TGU, 12kg
5 double clean-press-clean-squat, 2*12kg
5/5 TGU, 12kg
5/5/5/5 clean, 24kg
5/5 TGU, 12kg
25 double swing, 2*16kg
5/5 TGU, 12kg
10/10/10/10 one hand swing, 24kg
5/5 TGU, 12kg
12 double snatch, 2*12kg
5/5 TGU, 12kg

Tuesday, Jan 15.
RKC snatch test:
100 (50/50) @12kg
50 (25/25) @16kg

Wednesday Jan 16.
Brutal Minimalist Fitness
5*5/5 TGU @12kg
timed:
50 swing - 10 BW squat
40 swing - 20 BW squat
30 swing - 30 BW squat
20 swing - 40 BW squat
10 swing - 50 BW squat
11:45

Thursday, Jan 17.
1/1 TGU @24kg
5*(1,2,3) Dbl. C&P @2*12kg
5*1/1 C&P @16kg
3*1/1 windmill @2*12kg
2*1/1 windmill, 12kg top, 16kg bottom
1/1 windmill, 12kg top, 24kg bottom
1/1 windmill @2*16kg
1/1 windmill, 16kg top, 24kg bottom
3*5 Dbl. C&J @2*12kg
1*5/5 C&J @16kg
3*1 C&J @2*16kg
2*10 alternating clean @2*12kg
2*5 alternating clean @2*16kg
25 two hand swing @24kg

Friday, Jan 18.
BJ #1, 3 rounds @2*12kg, (except TGU):
15 Dbl. swing
5 Dbl. C&P
15 Dbl. swing
5 Dbl. C&FSQ
15 Dbl. swing
5/5 TGU
15 Dbl. swing
5 Dbl. snatch
15 Dbl. swing
Rest as necessary, cca. 1 hour.

Saturday, Jan 19.
BJ #2, 2 rounds @2*12kg, (except TGU):
5 Dbl. C+P
20 Dbl. Swing
5 Dbl. C+P
5 Dbl. C+FSQ
5 Dbl. C+P
6/6 TGU
5 Dbl. C+P
5/5 Dbl. Snatch
5 Dbl. C+P
Rest as necessary, cca. 40min.

Sunday, Jan 20.
Brett Jones #3, 2 rounds @2*12kg (except. TGU)
5 Dbl. Clean and Front Squat
20 Dbl. Swing
5 Dbl. Clean and Front Squat
5 Dbl. Clean and Press
5 Dbl. Clean and Front Squat
6/6 Get-up
5 Dbl. Clean and Front Squat
5 Dbl. Snatch
5 Dbl. Clean and Front Squat
Rest as necessary, cca. 35min.

Training log Jan 09 - 13 2008.

Wednesday, Jan 09.
I planned 40 rounds of 15:15 VO2Max, 9reps/set @12kg, but I got dizzy after 20 sets. No better after 10min rest, so I left it at that.

Thursday, Jan 10.
Back to the basics: swings
1000 swings @12kg, 28min., 4*250, 1min rest between sets.

Friday, Jan 11.
Starting Brett Jones' RKC prep program from the latest issue of Hardstyle:
Workout #1, 3 rounds @12kg
Swing: 40
Clean and Press: 5/5
Swing: 40
Clean and Front Squat: 5/5
Swing: 40
Get-up: 5/5
Swing: 40
Snatch: 5/5
Swing: 40
To my surprise it was the Get-ups that kicked my ass most. I usually do them alternating arms each rep, it makes a whole world of a difference to have to do 5 in a row...
Also, I was stupid enough not to read the article thoroughly so I thought the rounds were to be done without rest. I toughed it out anyway - next time I'll know better.

Saturday Jan 12.
Workout #2, 3 rounds @12kg
5/5 Clean and Press
20 Swing
5/5 Clean and Press
5/5 Clean and Front Squat
5/5 Clean and Press
5/5 Get-up
5/5 Clean and Press
5/5 Snatch
5/5 Clean and Press
Rest as necessary, completed in approx. one hour.

Sunday Jan 13.
Workout #3, 3 rounds @12kg
5/5 Clean and Front Squat
20 Swing
5/5 Clean and Front Squat
5/5 Clean and Press
5/5 Clean and Front Squat
5/5 Get-up
5/5 Clean and Front Squat
5/5 Snatch
5/5 Clean and Front Squat
Rest as necessary, completed in approx. one hour.