28/10-13

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

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24/10-13

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

23/10-13

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/

18/10-13

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.

17/10-13

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

15/10-13

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.