Last week, I have achieved my goal of 50 reps LC@2x28kg in 20 min. I actually have hit 50 reps a few times, but last week those 50 reps all felt solid. There is nothing wrong in repeating a training pass until you feel you own the weights and numbers.
My initial plan was to start working on timed sets after that, but I decided to carry on for a while with non specific GS training, with focus on the heavier bells. I have planned my next LC competition for June, so I have plenty of time to get back into proper GS. For now, I think fun with the red devils should be good for me, and I want to test a minimalist approach to training, see where it takes me.
For time: 27min
- swing @32kg x300
- Jerk @2x32kg x18
clean and press @20kg x15e.s, multi switch
Slam ball rotation throw 5 e.s x3
Did not feel like doing this yesterday after the half marathon…
Hip thrust @81kg x12,12
EDT 15min: reverse lunge @35kg x65 e.s The sandbag across my shoulders felt like a low bar placement, really nice. I tried to avoid dropping the bag too many times… It’s a bitch to shoulder again 🙂 I did the lunges with a forward inclination to hit the glutes and hamstring more, as mentioned by Brett Contreras in this article. I sure can feel the difference now, as I usually have always done lunges with an uprigth posture.
Bulgarian bag spins @17kg x15 e.s
chin ups @18kg x6,6,6,6
Indian club work
I think this year I have snatched a kettlebell just over 10 times or so. I mean this blog is about my kettlebell Long Cycle training, or so I though back in December. ..
Like I mentioned previously, I have plans to enter some kettlebell half marathons next year, and not sure what the discipline will be. Long cycle would be the obvious choice, so I decided to try snatch just for fun. 20kg sounded too light, and 24kg for a 1st attempt sounded a bit too ambitious.
The plan was to keep to 16rpm throughout. Like most plans without preparation, it did not work 🙂
half marathon, snatch @22kg x455
International kettlebell marathon rules http://www.afgs.fr/i-g-s-j-a/
LC @2x28kg @5rpm, 1min on/ 1min off x10
swing @36kg x45e.s
push press @22kg 1+2+3 ladders x3
overhead squat @2x16kg x6,6
Thick rope BW rows x22
I decided to alternate sessions of LC with snatch sessions, at least for a while anyway. Competitions are far away so I have time to work on different goals. One of them being kettlebell half marathons…
Snatch@24kg 1min e.s/ 1min rest: 21e.s,21e.s,21e.s
every 2min x3 rounds: BG bag spins @17kg x10e.s + 10push ups
hip thrust @81kg x12,12
Sandbag shouldering + reverse lunge @45kg x5e.s
I haven’t trained with barbells in a long time now, so I think I soon have to do a test on the basic lifts, compare to my best results, and see what happens after a few month of training LC with 28s.
LC @2x28kg (50/20 protocol) x55 reps (5*5, 3*10)
I recently picked up 28s again for LC in many months. Better and smoother technique than in January 🙂
push press @20kg x23e.s multiswitch
hand over hand rope pulls amrap 3min
swing @32kg x50e.s
OH squat @2x16kg x6,6,6
Teaching workshops all weekend is a hard job… I wanted to do the kettlebell triathlon with 24kg but decided to be sensible and do it with 20kg.
the last 3 min were getting to me… I could not see how long was left, only hear the different rings on my timer. Next time I have to watch the clock!
I think I might have one or two more go before the virtual comp expires.
50/20 protocol: jerk @2x28kg x60
1Sw1C @2x28kg x10, @2x24kg x10
OH squat @2x16kg x5,5,5
Change of pace today.
16km walk by the coast with the wife (Gendarmstien between Kollund and Rinkenæs)
trail run x40 min (6 push ups, 20 Hindu squats, 10 ice skaters x9 along the way)
chin ups x6 x6 sets along the day
A new training strategy is taking shape…