Tuesday 3/3 (PM)
All doubles work tonight!
KB Swing 15x(2x44)
Four sets.
KB Long Cycle 5x(2x44)
Twelve sets. The final flourish:
KB Long Cycle 10x(2x44)
Technique on this will take some work, but I LOVE the movement itself. Super cool. The clean is actually more intuitive than I expected; the first rep of every set felt rock solid, but I’ll have to feel out the groove for dropping the bells between the legs for multiple reps.
Wednesday 3/4 (AM)
Double KB Workout (18 Minutes)
KB Long Cycle Ladder
1x(2x44)
2x(2x44)
3x(2x44)
4x(2x44)
5x(2x44)
6x(2x44)
7x(2x44)
8x(2x44)
9x(2x44)
KB Swings
10x(2x44)
10x(2x44)
10x(2x44)
10x(2x44)
10x(2x44)
Wednesday 3/4 (PM)
More double KB work.
A1. KB Long Cycle 5x(2x44)
A2. Lat Pulldown 6x150
Ten rounds.
B1. KB Swings 15x(2x44)
Five rounds.
Thursday 3/5 (AM)
KB Complex (Clean, Squat, Press) x Double 44’s
Reset the bells on the ground and step back, then step forward and repeat.
40 clean/squat/press complexes (one full complex every 30 seconds for 20 minutes).
Thursday 3/5 (PM)
A1. KB Swing 15x88
A2. KB Complex 1 x Double 44’s
A3. Lat Pulldown 6x150
A4. Chest Press 6x150
Seven rounds.
Friday 3/6 (AM)
KB Complex (Clean, Squat, Press) x Double 44’s
Reset the bells on the ground and step back, then step forward and repeat.
44 clean/squat/press complexes (one full complex every 25 seconds for about 19 minutes).
Are you getting the hang of doubles pretty well? I saw your post above about how the double clean feels more natural. Those were my exact thoughts when I first did them. Could be because we are used to slinging barbells around!
[quote]jblues85 wrote:
Are you getting the hang of doubles pretty well? I saw your post above about how the double clean feels more natural. Those were my exact thoughts when I first did them. Could be because we are used to slinging barbells around![/quote]
Double clean feels very natural. I love it. The biggest problem I have been having is the drop for multiple reps, to be honest, mainly because it tears up my hands. No issues at all with this on swings because the bell doesn’t rotate in your hand as much. But for snatches and cleans, this has become quite problematic.
That’s why I’ve started dallying about with a workout using a whole bunch of repeated singles of the double-KB clean/squat/press complex on short rest. I’d rather be doing those as somewhat more continuous reps, but the drop-and-catch is just painful on the hands as yet, even with as much TLC as I can give them outside of workouts (filing down any protruding calluses, lots of lotion, etc). I am hoping that time will harden my hands to this and make this more practical.
Hello chief! Shall we sort out the details of our challenge? In terms of date how about the weekend of 25-26th of April? Or any time during that week if weekdays suit you better? In terms of the challenge shall we do max 40kg clean and press in 5min, alternating hands between each rep and fully coming to rest after each rep? Does that sound ok?
[quote]furo wrote:
Hello chief! Shall we sort out the details of our challenge? In terms of date how about the weekend of 25-26th of April? Or any time during that week if weekdays suit you better? In terms of the challenge shall we do max 40kg clean and press in 5min, alternating hands between each rep and fully coming to rest after each rep? Does that sound ok? [/quote]
YES! We shall. I’m fine with giving ourselves a one-week window to allow for life to get in the way. End of April works well for me.
That event description is perfect. Clean and press one 40 kg bell, alternating hands, bell comes to rest on the floor between each rep. Leg drive IS allowed for the press. 5 minute time limit. I figure this will be enough that we’ll be pushing the maximum number of reps we can do altogether, but the heavy 40kg weight will prevent a CrossFit style herky-jerky rush to do a zillion reps. Ideally, we’ll be just about out of steam at the end of 5 minutes anyway, so it won’t come down to “who did more reps faster” but “who could really do more reps, period” - does that make sense?
ALSO: the bodyweight limit. 200 pounds? I’m currently floating at about 210 (have not been good about cutting, as I hoped, been too pleased with the strength progress to care very much). I should really be able to reach 200 in the allotted time, and honestly do want to walk around at more like 200 anyway. Just need a kick in the arse to get me there. This should do it.
Friday 3/6 (PM)
A1. KB Complex (Clean, Squat, Press) x 44’s
A2. Lat Pulldown 6x150
Twelve rounds.
[quote]ActivitiesGuy wrote:
[quote]furo wrote:
Hello chief! Shall we sort out the details of our challenge? In terms of date how about the weekend of 25-26th of April? Or any time during that week if weekdays suit you better? In terms of the challenge shall we do max 40kg clean and press in 5min, alternating hands between each rep and fully coming to rest after each rep? Does that sound ok? [/quote]
YES! We shall. I’m fine with giving ourselves a one-week window to allow for life to get in the way. End of April works well for me.
That event description is perfect. Clean and press one 40 kg bell, alternating hands, bell comes to rest on the floor between each rep. Leg drive IS allowed for the press. 5 minute time limit. I figure this will be enough that we’ll be pushing the maximum number of reps we can do altogether, but the heavy 40kg weight will prevent a CrossFit style herky-jerky rush to do a zillion reps. Ideally, we’ll be just about out of steam at the end of 5 minutes anyway, so it won’t come down to “who did more reps faster” but “who could really do more reps, period” - does that make sense?
ALSO: the bodyweight limit. 200 pounds? I’m currently floating at about 210 (have not been good about cutting, as I hoped, been too pleased with the strength progress to care very much). I should really be able to reach 200 in the allotted time, and honestly do want to walk around at more like 200 anyway. Just need a kick in the arse to get me there. This should do it.[/quote]
Perfect! Yes I think we should use the 200lb limit, although my bodyweight hasn’t progressed much recently. For the clean and jerks should we specify pauses at certain points to ensure each rep is clean? Maybe a clear one second pause between the clean and the jerk and another clear one second pause at the top? Or is that a dumb idea?
^one second pause at each stage is for with me. Give yourself an imaginary “press” command and an imaginary “down” command
Saturday 3/7
KB Swings & Squats (25 Minutes)
Traveling for weekend with my GF. We brought the 35 and 53 pounders along, so we did the swing-and-squat ladder (10 swings/1 squat/15/2/20/3/25/4/30/5) for three rounds totaling 300 swings and 45 squats, plus a few sets of cleans and presses sprinkled in between clusters.
Sunday 3/8
Bikram Yoga Class (90 Minutes)
Monday 3/9 (AM)
Double KB Clean-N-Press
40 x 1 x 44’s
Was feeling pretty run down this morning from a hectic weekend with little sleep and lots of travel, so I just did an easy clean-and-press-every-30-seconds with the 44’s.
Monday 3/9 (PM)
A1. KB Long Cycle 5x44’s
A2. Lat Pulldown 8x140
A3. Chest Press 8x140
A4 KB Swing 15x88
Four rounds.
B1. KB Clean-N-Press 2x88
Ten rounds.
Tuesday 3/10 (AM)
Double KB Complexes (Clean-Squat-Press)
45 x 1 x 44’s
(45 rounds of 1 complex with double 44’s)
Tuesday 3/10 (PM)
A1. Double KB Complex 1x44’s
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
Nine rounds plus a finisher:
Double KB Long Cycle 14x44’s
Wednesday 3/11 (AM)
Double KB Long Cycle 4x44’s
15 Rounds. Every minute on the minute.