Sep through Nov

Log of training end of Sep through Nov 2013. Mostly Kettlebell swings with 32kg. Added heavy bell and burpees:

11/22/2013 Fri

Chain consisting of alternate between regular Burpee's and squat down Burpee's every 90 seconds:

10 Burpee

10 squat down Burpee

Total 10 chains: 200 reps @30 min

11/21/2013 Thu

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 38:56

10 burpees

10 squat burpees

10 burpees

10 squat burpees

Every 90 secs

32kg x 5 left, 5 right snatch

11/20/2013 Wed

Kettlebell: 32kg Two hand swing plus Burpees complex:

1. 32kg x 20 swings

2. 10 Burpees

3.  32kg x 20 swings

4.  10 Squat-drop Burpees 

1 thru 4 each at the of every 90 secs

6 sets

3 x 20 swings 

Total: 40:00

11/19/2013 Tue

Kettlebell: 32kg Two hand swing plus Burpees complex:

1. 32kg x 20 swings

2. 10 Burpees

3.  32kg x 20 swings

4.  10 Squat-drop Burpees 

1 thru 4 each at the of every 90 secs

6 sets

11/18//2013 Sun

Chain consisting of alternate between regular Burpee's and squat down Burpee's every 90 seconds:

10 Burpee x 5

10 squat down Burpee's x 7

10 Burpee's x 2

10 squat down Burpee's x 6

Total: 200 reps @30 min

11/15/2013 Fri

Kettlebell: 32kg Two hand swing plus Burpees complex:

1. 32kg x 20 swings

2. 10 Burpees

3.  32kg x 20 swings

4.  10 Squat-drop Burpees 

1 thru 4 each at the of every 90 secs

Total: 6 sets @ 23:30

11/14/2013 Thu

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 38:58

11/13/2013 Wed

Kettlebell: 32kg Two hand swing plus Burpees complex:

1. 32kg x15 swings

2. 10 Burpees

3.  32kg x15 swings

4.  10 Squat-drop Burpees 

1 thru 4 each at the of every 90 secs

Total: 8 sets @ 46:40

40x15/set@1 min/set 40:30

Squat-drop Burpee: 

5 x10/Set @ 1 set/min

11/12/2013 Tue

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 40:58

11/11/2013 Mon

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 43:30

11/10/2013 Sun

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 40:30

Squat-drop Burpee: 

5 x10/Set @ 1 set/min

11/09/2013

Dumbell: 50 lbs

Alternating 20 swings with 10 Burpee's every minute and half

10 sets of 30 minutes followed by fiv11/15/2013 Fri

Kettlebell: 32kg Two hand swing plus Burpees complex:

1. 32kg x 20 swings

2. 10 Burpees

3.  32kg x 20 swings

4.  10 Squat-drop Burpees 

1 thru 4 each at the of every 90 secs

Total: 6 sets @ 23:30e more sets of squat squat down Burpee's

11/06/2013 Wed

Kettlebell: 40kg Two hand swing 

PR

13x15/set@1 min

2x15

Clean: 10x 3l,3r@1min/set

Squat burpee: 3x10

Trained with big John P

11/04/2013 Mon

Kettlebell: 40kg Two hand swing 

PR

40x12/set@1 min/set 38:51

11/03/2013 Sun

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 39:23

11/02/2013 Sat

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 39:50

10/31/2013 Thu

Kettlebell: 32kg Two hand swing 

40x15/set@1 min/set 39:45

10/30/2013 Wed

Kettlebell: 40kg Two hand swing 

33.33x12/set@1 min/set 31:56

Planks / 50 Push-ups

10/29/2013 Tue

Kettlebell: 32kg Two hand swing 

PR

40x15/set@1 min/set 38:47

10/28/2013 Mon

Kettlebell: 40kg Two hand swing 

PR

37x12/set@1 min/set 36:13

Total: 444 swings

10/27/2013 Sun

Kettlebell: 48kg Two hand swing 

PR

20x10/set@1 min/set 

1 min rest

32kg x 13 x 15/set + 5 @12:56

10/25/2013 Fri

Kettlebell: 32kg Two hand swing 

PR

20x20/set@1 min/set 22:27

Planks: B-2:00,L-1:21,R-1:31

 10/23/2013 Wed

Kettlebell: 40kg Two hand swing 

PR

36x12/set@1 min/set 34:47

Total: 432 swings

10/22/2013 Tue

Kettlebell: 32kg Two hand swing 

PR

40x15set@1 min/set 38:50

10/21/2013 Mon

Kettlebell: 40kg Two hand swing 

PR

32x12/set@1 min/set 30:55

35x12/set@1 min/set 34:56

Total: 420 swings

10/20/2013 Sun

Kettlebell: 32kg Two hand swing 

40x15set@1 min/set 40:24

10/18/2013 Fri

Kettlebell: 32kg Two hand swing 

40x15set@1 min/set 39:46

 10/17/2013 Thu

Kettlebell: 40kg Two hand swing 

PR

31x12/set@1 min/set 30:10

+ (20,16) = 408 swings

10/14/2013 Wed

Kettlebell: 32kg Two hand swing PR

40x15set@1 min/set 39:22

 10/13/2013 Tue

Kettlebell: 40kg Two hand swing 

30x12/set@1 min/set 29:36

+ (12,16,12) = 400 swings

10/14/2013 Mon

Kettlebell: 32kg Two hand swing 

35x15set@1 min/set 34:56

 10/13/2013 Sun

Kettlebell: 40kg Two hand swing 

30x12/set@1 min/set 31:45

10/11/2013 Fri

Kettlebell: 32kg Two hand swing 

35x15set@1 min/set 34:45

10/10/2013 Thu

Kettlebell: 32kg Two hand swing 

40x15set@1 min/set 41:45

10/09/2013 Wed

Kettlebell: 32kg Two hand swing PR

40x15set@1 min/set 39:30

10/08/2013 Tue

Kettlebell: 40kg Two hand swing PR

30x12/set@1 min/set 29:20

10/07/2013 Mon

Kettlebell: 32kg Two hand swing

30x15/set@1 min/set 29:13

10/06/2013 Sun

Kettlebell: 40kg Two hand swing

10x15/set@1 min/set 9:48

15x15@ 16:58

20x15@26:50

10/05/2013

Kettlebell: 32kg Two hand swing

30x15@1 min/set 29:23

10/04/2013

Kettlebell: 32kg Two hand swing

26x15@1 min/set

 31x15@ 31:52

10/01/2013

Kettlebell: 32kg Two hand swing

30x15@1 min/set

 35x15@ 35:52

09/30/2013

Kettlebell: 24kg Two hand swing

18x20@1 min/set

27x 20 @ 29:55

09/20/2013

Squat-Burpee's

31x10@90sec/set

Post Surgery with a New PR

Seven weeks ago I had surgery to repair an right inguinal hernia. To accelerate recovery, I trained 33 out of the 35 days prior to the operation. Recovery went very well and my surgeon allowed me to start training 24 days after the surgery. This last week I've been able to meet and exceed my pre-surgery training volume. Yesterday and today I hit two life time two hand swing PRs:

• 32kg x 35 x 15/set, each set at the top of the minute: Total: 525 reps in 34:20
• 40kg x 41 x 10/set, each set at the top of the minute: Total: 410 reps in 40:07

Kettlebell Clean and Two-hand Swing Combo

Of late I have changed things up a bit by re-introducing cleans into my weekly sessions. The basic combo is a fixed number of cleans with the right, a one had swing transfer, then the same number of cleans with the left. Then wait to the top the next minute and do two-hand swings with the same weight and repeat back at the top of the next minute starting with the cleans.

Today is the 2nd time this week I did this with a 40kg bell. In this case its was 3 cleans right/3 clean left. The next minute is 15 two-hand swings. This two minute combo comprises one set. Today I did 10 sets followed by 1 minute rest, another set, another 1 minute rest and another set for a total of 12 sets in 26 minutes.

For finisher I did two sets of 30 two-hand swings with the 32kg bell with a two minute rest between them. I was completely toasted after this session. 

Recent volume and intensity KB swing PRs

Still keeping to steady diet of 2-hand heavy kettlebell swings. I was pleased to see a carry over to snatches which I do not train anymore.

• 27 sets of 16 2-hand 32kg swings at the top of the minute: Total 423 @ 27 min
• 35 sets of 10 2-hand 40kg swings at the top of the minute: Total: 350 @ 35 min
• 35 sets of 15 2-hand 32kg swings at the top of the minute, 3 min rest, 5 more sets: Total: 600 @ 43 min
• 15 left/15 right 32kg snatch (no snatch training for 4 months)
• 13 sets of 20 2-hand 32kg swings at the top of the minute: Total 260 @ 13 min

More progress with 32kg Kettlebell two hand swings

OMG .. its been 3 months where  95%  of my training is two-hand 32kg kettlbell swings. No tweaks!, No injuries and am maintaining muscle mass. Last Saturday it did 353 in under 20 minutes. At a bw of 183 and hitting 60 this Sep .. ain't too shabby. I do mix it up slightly by switching to one day of 40kg two-hand swings every two weeks. I hit thirty sets of 10 reps at the top of the minute last Thur but it is much rougher on the hands. On Tues I did cleans 5 lefts/5 right with the 32kg bell at the top of the minute for 20 sets and 7 sets of 15 rep of two hand swings.

A few weeks ago I set a persona record for number of consecutive days of kettlebell training at 16 days. Now its back to one day week rest; two if I swing the 40kg-er.

More 32kg Swings

January 5, 2013 Sunday

For three weeks I started alternating kettlebell training sessions with Olympic weightlifting ones but I had to give up the latter when my right knee acted up. I stopped the O-lifts about a week ago and already my knee has recovered. So its back to lots of swings. Today was new PR of 400 32kg two-hand swings in 24:23. Here is the breakdown:

22 x 16/set @ 1 set/min for 252 in 22:00

1 x (10, 10, 12, 16) in  2:23

Total: 400 in 24:23