Friday, November 22, 2013

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

Friday, July 26, 2013

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


Friday, April 12, 2013

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. 

Sunday, April 7, 2013

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

Friday, February 8, 2013

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.

Sunday, January 6, 2013

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