Here my lifts...they were never all out, but close...so maybe air for +2-4reps---my mindset sucks sometimes...okay often

----

Jerk
2x24kg 26rep@3:15 min
2x16kg 60rep@5:50 min

Snatch
1x24kg 21(left)/24(right) @3:20 min
1x16kg 53(left)/75(right) @9:10 min (this was ~5min after the Jerk set)

Long Cycle
2x24kg 20rep@3:40 min
2x20kg 23rep@3:30 min

----
----
Things i will use

Kettlebell 2x28, 2x24, 2x20, 2x16, 2x12 kg
Clubbell 2x6kg
Pull up bar with rope for climbing
Barbell 140kg
----
----

GOALS?
At the moment overall improvement focused on the Long Cycle and the Snatch.

Timeline?
Nope.

Warm up
Joint Mob.

Light Long Cycle warm up for
Testing 2x24kg 20rep@3:40 min. Happily suprised.

---
---
Long Cycle
2 Sets [~8:30min) with 3 Min Break

2x24 04rep
2x20 08rep
2x16 16rep
2x12 32rep

Squat
2x28 05/05 Frontsquat (FS)
2x24 08/08 FS
2x20 10/10 Overheadsquat (OHS)

Warm up
Joint M.

Working up to 2x20kg LC
Ladder 10,9,8...2,1 = 55reps, Rest short as possible: 9:15 min

Rackhold 2x24kg 2 min (Rack/Overhead [0:30/0:30]x2)

Squat
2x28 10 FS
2x24 10 FS
2x20 10/10 OHS

Warm up
Joint M.

Jerk
2x16kg 8x10reps

Frontsquat, Halfjerks, Pullups

Training outside

Easy Snatchday, 16kg 60/60, some Pull up.

Jerks 2x20kg for Breakfast 70reps (cut into pieces)

To come in the evening
Pistols and Frontsquat.

Timed Set Breakfast-Snatch 5min left/right.

In the evening
Swings, Back, Gripper

So long time ago...

I have to find a way back.

At the moment i think about switching my training from 5xKB/Week to some blend with Barbell.
I think about

TBarbell 1: Squat (6repMAX)/Chin (BW#...kg) EDT-Style 10...to 15 min, than some light Jerks 12-16kg (Volume)...not sure if this will work.

T2/T3: Kettlebell work for Long Cycle...some Clean with heavy KB (28kg)...Jerk also some heavy (24kg)...some medium (20kg) Timed Sets.

TBarbell 4: Deadlift/Dips also EDT Style, Some Holds...Lockout..Rackhold.

T5: "Biathlon" Light (16kg)...

---
T2 -> TB1 ->Day off-> T3 -> TB4 -> T5 -> Day off.

Warm up

Snatch:
8/12/16/20/24/28kg x10 rep. each Arm + 5 OHS.



Jerk:
5,7,9,12,15reps. and back (96reps), 45'' Break @2x24kg.



One Arm Swing@28kg

Warm up

Clean&Press 2x(12/16/20/24kg) x5

Strict Press:
1x28kg 5/4 each Arm

2x28kg 3x3

---
---
Jerk (OAJ)
1x32kg 2,4,6 x3 =36

Long Cycle
2x20kg Set for 5' @08rep/min +3 =43rep/5'

---
---
Rope climbing

"Test Day"....close

Today, after a rest day i like to check my numbers in Jerk and Snatch...like in Biathlon.
But failed...i was not focused...to many minds...blabla...

Warm up


Jerk 2x(12/16/20kg)*10 reps

Jerk 2x(24/28kg)*8 reps

---
Break 5'
---

Jerk Set 2x24kg
5'=33 reps... ...stoped caus i wasn't satisfied

3'=24 reps
4'=31 reps

Total: 88reps

---
Break 5'
---
Snatch @24kg 20/20*2


A light run for 20-30' was in my plan...but today i juggle with the 12kg.

Had to do some pause....cause of a little accident which hurts my shoulder and wrist.

Starting back with the 20kg

Warm up

2x (16/20kg)*10 rep.
2x (24/28kg)*10 rep. "Chest Bumps"


Long Cycle Set@2x20kg [EDIT: Pause 2:00]

#1: 30 Wdh. in 3:00'
#2: 30 Wdh. in 3:00'
#3: 20 Wdh. in 1:40
#4: 20 Wdh. in 1:45

---
24/20/16kg

Jump Squats 20/20/20
Jump Swings 20/20/20

Long Cycle

2x (16/20/24kg)*10rep
2x (28kg)*6 rep



Clean-Set@2x24kg [Pausen 2:00]
5 Sets / *20 rep



Jerk-Set@2x24kg [Pause 1:30]
4 Sets / *15 rep


Jump Squat
4 Sets / *15

----
The "Clean" Set was ...but i made it.
Looking forward for Friday...Testday, just to see were we are.

Wdh.? Pausen? I feel we speak the same language, MEIN LIEBER!

Good training log, will restart mine soon.

andrewj wrote:
Wdh.? Pausen? I feel we speak the same language, MEIN LIEBER!

Good training log, will restart mine soon.


...hehehe...where are you from?
And thank you for droping in.

---
---
Still on Long Cycle Training, but less time for www....

Hi Daniel,

I think we just found each other on FB!

I am from Hamburg. Too bad I can not join your weekemd in Haltern in March. Perhaps we'll fin another opportunity to train together!

Take care

Hello Andreas, hope we will meet next time.
Take care and stay strong.

----
----

So i'm back on track, after a costal blocking.

I started my Kettlebell Training a week ago, with focus on Snatch&Jerk.
Working up to the 2x24kg for the next 2-3 weeks.



#####
Snatch Day



Warmup
Snatch@12/16/20/24kg *15 rep./Arm

Training
Snatch@20kg L/R: 90/90 rep.


Jerk-Squat 2x24kg 15/30 rep.
Fat Bar Deadlift 100kg 8 rep/4 Sets
Jump Squat @24kg 15 rep./4 Sets

Foamrolling

Some juggling in the morning


Juggling @12/16kg

12kg 10 rep./Arm *5 Set
16kg 10/20/30 rep. [only 20 left]



Bottom Up Clean&Press@16kg
10 rep./Arm *3 Set

Strict Press@28kg 4x5

Jerk Day

Warm up & Joint M.

Jerk 2x(16/20/24/28kg) * 15 rep

Training
2x20kg for 5'

2x16kg 70 reps

Tabata Jerk (20''/10'')*8 ->48 reps.


Cool down, Strech, Foaming.

Snatch Day

Joint M.

Warm up
Snatch 16/20/24/28kg *15

Training
10'-Set @20kg (5'/Hand)

Deadlift
2x(24+28kg)=104kg *10
Barbell
100kg *10 (3 Sets)

Bottom Up Clean
2x16kg *15

Foaming

Jerk Day

Warm up, Foaming (i give this a try)

Some Juggling and Snatch 2x16kg




Jerk Set
Working up @2x20kg 10,25,30,50 reps.


Finished with Frontsquat @50kg 30reps

Short Training

Press (OA)
@20kg *5
@24kg *5
@28kg *4/4/4/3/3

Foaming.

Joint M.
Clubbell 15kg

Snatch
12/16/20/24/28/32kg *10

Snatch Training
@20kg *10/15/20/25/20

Sprint 3': 30/30

Deadlift
2x(28+20kg)= 96kg 5/5/5

FOAMNING.

Jerk Day

2x16/20/24kg each for 3' @6 reps/min

Training
2x20kg
70 reps @7reps/min

Pull up
Neck Training

Strech, Foaming

Training of the last week 14-20.02.2011

Mo: -

Tu: Snatch 12/16/20/24kg 15reps/Arm

We: Jerk Timed Set 20+20kg 1',2',3',4',2'(Sprint)

Th: -

Fr: Jerk 24+24kg 55 reps 6'30''

Sa: Runing 30'

Su: Snatch @16kg 6'/Arm

Jerk

Bottom up Clean
1x 12/16/20/24kg *10 reps/ea

Jerk
2x16/20/24kg *10 reps
1x28kg *20 reps/ea (have to work on that!!)

Jerk Set
2x24kg 55reps/8'

Griptraining

Workout 1

Warm up

Clubbell


Juggling

Workout 1+

21.02-26.02.2011

Mo: Onelegdeadlift 12/10/8/6/4 @28kg, stretching

Tu: Main Set: Jerk 22.5kg+22.5kg 30reps/4 Sets (8 sec-Pace, Upper back pull up

We: Half-Snatch @28kg 15reps ea// @24kg 15reps/4 Sets (5 sec Pace)// @16kg 4' ea

Th: X

Fr: Main Set: Jerk 24+24kg 55 reps in 5'50'' /5' Break/ 22.5+22.5kg 40reps in 5' / 15' Break/ Snatch@24kg 1'/5 Sets ea

Training from Week 10 in Year 2011

Mo:

Warm up Snatch @12/16/22.5kg/24/28kg 12+12 (12 reps/Arm)

----

Snatch Set

@24kg 18+18x6 (1'30'' Break)

----

One Leg Deadlift

@28kg 15+15

@48kg 06+06

Pull

@28kg 12x4

Cable Front Pull

@50kg 15+12+10



Easy run ~25'

Foam Roller

***************************



Tu:

Warm up Jerk:

16kg+16kg/10 22.5kg+22,5kg/10 24kg+24kg/10

28kg/15+15



Jerk Set

@4' Set x2 and 2' Break

24kg+24kg/33 reps

24kg+24kg/31 reps

@2' Set

24kg+24kg/20 reps



Pull up

7/7/7/6



***************************

We:

Warm up Jerk:

16kg+16kg/10 22.5kg+22,5kg/10 24kg+24kg/10

28kg/(8+8)*3



Jerk Set

@7' Set

16kg+16kg/65 reps



Break 10'

Snatch Set

@8' (4'+4')

16kg 60+60



Run: 30'

***************************

Th:

Restday

***************************



Fr:

Workshop @ Choice of Champions.

Swing, Rackposition, Clean, Push-/Press, Jerk.

Streching, Foaming.

***************************

Sa:

Repeat Friday.

More Jerk and Snatch.



Testing: 9' 24+24kg 68 Wdh. PR!! And one of my first Goal.

Now for Snatching....then both together.



Reps/min: 10+8+8+7+7+7+8+6+7 (during the Set i was running a ladder 10,9,8,7...)

So i will go for 7-8 reps/min during Training!

***************************

Su:

Rest

***************************

In future i will not log my training regularly.
But if you like what you read until now, friend me up on Facebook.

I will log my training there (under Notes...hope that is correct) for my self and everybody how is interessted.
During the year i mixed Barbell, Kettlebell, Gymnastics.

But keeping loging in serval Forums, cost plenty of time.
So Facebook...hahaha...not a forum, feel free to ask.

Take care, and if you will hit a Training....make it a good one!

Daniel

My first set for that period of time under 24+24kg.
potentially i could go for 70...but No.68...and a few reps more where...well...


It would be stupid

Read you!