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
LC @2x22kg @7rpm: 7+14+22
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
A new PR without pushing 100%. I’ll post a review of the event on the blog later on.
LC @2*24kg x66 reps
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
|Stage 1 Hypertension
|Stage 2 Hypertension
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
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