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



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…


Sad news today…
I have come to the conclusion that going to WC in Tyumen is not realistic. it’s just not finances, but other commitments as well. I do not wish to stress as much as I did during the whole of September.

2013 has been amazing.

I went to Siberia to study Kettlebell Sport with Anton Anasenko. I organized a Kettlebell Festival over the Summer and the 2nd Danish Kettlebell Sport Championship just last weekend. I went to London and Ventspils to compete. I have coached athletes that received medals at competitions, and hit my targets with online kettlebell coaching. I have been away from home most weekends to run workshops

So, to stay sane, healthy and financial sound, letting go of  my WC dream is what I have to do. But other dreams are being dreamed, do not worry about that! I am so high right now, it should be illegal 🙂

Anyway, training yeah! New goals mean new approach, and new experiments!

LC @2x28kg – 50/20 protocol = 45 reps

Circuit x2 rounds

  • push press @22kg x5e.s
  • row @36kg x5e.s
  • push up x5
  • Bulgarian bag spins @17kg x5e.s
  • Sandbag shouldering + B squat @45kg x5e.s
  • hip thrust @66kg x5
  • KB jump squat @20kg x5


A change of pace today, Kettlebell Long Cycle time ladders.

1min +2min+3min= 1 ladder,1 min rest between sets.

LC @2x24kg @7rpm: 7+14+22

3min rest

LC @2x22kg @7rpm: 7+14+22

3min rest

LC @2x20kg @7rpm: 7+14+22

That was enough training for 1 day 🙂
A long way to go before I am able to do all 3 @24kg!


Black LC (2Sw1C1J) @2x20kg x12 min (last min LC only, @12rpm)

Push press @20kg x3min, switch 30sec 9,9,8,8,8,8

1 arm swing @28kg x70e.s

Hindu squats x130

TRX row x20


Back into it, next stop Latvia for Ventspils Atlants 10th edition, on the 22nd September.

1min on/ 1min off x12:

LC @2x20kg alternating with Jerk @2x16kg: 8,18,11,18,11,18,11,18,11,18,12,20 Kaboom! (jerk sets were done as 30 sec Push press & 30 sec Jerk)

Swing @x28kg x55

Hindu squat x100

1 arm row @28kg x10 e.s


I woke up feeling better. Checked my blood pressure before I decided to do some light training, it was almost back to my usual 120/80…

Yesterday my systolic pressure was 140 and diastolic pressure was up to 117, no wonder I felt so bad. It never stops to amaze me how much the mind can influence the body. Interesting to note that some years ago 120/80 was considered ideal…

Classification of blood pressure for adults
Category systolic, mmHg diastolic, mmHg
Hypotension < 90 < 60
Desired 90–119 60–79
Prehypertension 120–139 80–89
Stage 1 Hypertension 140–159 90–99
Stage 2 Hypertension 160–179 100–109
Hypertensive Emergency ≥ 180 ≥ 110

did 2min LC @2x16kg @10 rpm, 1 min @2x20kg @10 rpm, 1 min @2x24kg @10 rpm

finished off with swing @28kg x60 e.s, 50 hindu squats and a quick swing in the sea.


Active recovery day

Trail run x20min

Black LC (2Sw,1C, 1J,1OHSQ,1PP) @2x16kg x15min

I took it nice and easy tempo and 15min wasn’t as bad as expected! I think I will incorporate this approach in my training after the competitions in September. It gave me some metal fortitude if nothing else!

That’s the longest set I have trained in a very long time. I have done 20min snatch @16kg with 1 hand switch in 2010. And in April this year, I took the courage to do a set of LC @2x20kg for 12 min,   after reading Gregor Sobocan’s article on Functional Threshold Power

Good stuff!


A bit tired today, looking forward to a de-load next week and GSU competition in London on the 1st of September …

LC@2x22kg x8min @8rpm

LC @2x16kg x3 min @13rpm

swing @2x28kg x50, 1min rest, swing @2x24kg x50

1 arm row @24kg x12 e.s