Kdjohn: Physical Philosophy & Iron Insights

Training Training Logs
1621

I’m almost too afraid to ask since I know you’ve already mentioned it, but what’s the KB long cycle?

1622

It’s just the fancy name used by kettlebell sport for the double C&J.

1 Like
1623

31/03/2022
0640hr start

Double KB Jerk

  • 2x16kg x6x15

KB Snatch

  • 16kg x10/hand, 15/hand, 20/hand, 15/hand

Double KB Jerk Dips

  • 2x16kg x3x25

—

Gonna alternate between long cycle (double C&J) focused and biathlon (snatch and jerk) focused days. This all got done in 30 minutes, which was great. Easy break-in, but some of the later sessions will be a doozy.

4 Likes
1624

01/04/2022
0645hr start

Double KB Clean

  • 2x16kg x8x20; 90 sec rest

My fucking biceps and forearms are always torched after high volume KB cleans.

Double KB Jerk

  • 2x16kg x4x15; 60 sec rest

Double KB Pendulum Swing

  • 2x16kg x40

Pendulum swings are pretty specific to KB sport; there’s more knee bend to absorb the weight, and you’re working on moving the weight on an upward arc instead of out, to help conserve energy.

2 Likes
1625

02/04/2022
0730hr start

KB Snatch

  • 16kg x6x15/hand; 60 sec rest

KB Jump Squat

  • 16kg x2x15; 60 sec rest

Had two more sets I wanted to add to this, but had to cut it short.

—

Started late, but my kid slept in so I got more done than I expected. Always a win. Wanted to do some jerk dips too, but completing the snatches was the main goal.

3 Likes
1626

05/04/2022
0640hr start

KB Long Cycle

  • 2x16kg x10, 35; 60 sec rest, followed by 5 min rest
  • 2x16kg x20

KB Jerk Dip

  • 2x16kg x40

KB Pendulum Swing

  • 2x16kg x40

Crunches

  • 100 total; straight and opposite elbows-to-knees

—

06/04/2022
0635hr start

KB Jerk

  • 2x16kg x2x10; 60 sec rest
  • 2x16kg x70, 30; 60 sec rest (plus a couple 10-breath pauses during sets)

KB Jerk Dip

  • 2x16kg x50

KB Pendulum Swing

  • 2x16kg x50

Crunches

  • 100 total; straight and opposite elbows-to-knees
2 Likes
1627

08/04/2022
0640hr start

KB Long Cycle

  • 2x16kg x8x15; 60 sec rest

KB Jerk Dip

  • 2x16kg x55

KB Pendulum Swing

  • 2x16kg x55

Crunches

  • 100 total; straight and opposite elbows-to-knees
2 Likes
1628

09/04/2022
0640hr start

KB Snatch

  • 16kg x2x10/hand; no rest between swaps
  • 16kg x80/hand, 35/hand

Couple of 10-breath breaks on the set of 80, then only one break on the set of 35. Popped a blood blister right at the end which kinda sucked. Very small hole so should be all good.

KB Pendulum Swing

  • 2x16kg x55

Grip was fried, so I had to pause a couple times and shake out my hands.

1 Like
1629

09/04/2022
2030hr start

Cimande Forms

  • 10 minutes each of empty hand, single short blade and double stick

Can’t afford training right now, but my coach gave me his blessing to experiment with the cimande silat forms after showing him what I’d been doing with them while away. Next step is single stick (or long blade) and short blade, reverse-grip stick, single stick/long blade — the possibilities for just these handful of forms is almost endless.

Yoga

  • 20 minutes
2 Likes
1630

11/04/2022
0635hr start

KB Clean

  • 2x16kg x6x30; 2x90 sec rest, 4x2 min rest

This will always be a biceps/forearm scorcher, even with the improvement of technique.

KB Jerk

  • 2x16kg x4x20; 60 sec rest

KB Jerk Dip

  • 2x16kg x55

Crunches

  • 100 total; straight and opposite elbow-to-knee

—

Finally worked out a tentative schedule with my kid’s mom now that her work schedule is semi-settled, which will allow me to get over to my parent’s garage and use my weights a couple evenings a week. The North Star starts this week, baby (my version of 5/3/1 The Morning Star. Because, y’know, I’m Canadian and such).

3 Likes
1631

12/04/2022
0640hr start

KB Jerk

  • 2x26kg x5x30

KB Snatch

  • 16kg x3x18/hand

KB Pendulum Swing

  • 2x16kg x55

Crunches

  • 100 total; straight and opposite elbow-to-knee
1 Like
1632

12/04/2022
2115hr start

Power Snatch

  • 150x5x2

So I had set my TM at 140 because I haven’t done any barbell work in a hot minute, and was worried I’d be super deconditioned. Nope. 140 was way too light, so I bumped to 150 and even that was feeling light, but I’ll stay conservative for now.

Power Clean & Jerk

  • 145x10x5

Misgrooved a few reps on the initial sets here; I’ve been doing KB jerks for the last little while and the barbell has a slightly different technique.

Squat

  • 240x5x5

Legs felt great, back needed some time to remember how to support weight again.

Circuit, 5 Rounds

  • T-Bar Row, 150x12
  • Kneeling Landmine Chest Press 100x10
  • Kneeling Ab Wheel BWx10

Landmine press wasn’t quite 10 full reps on each round, as I had to use a little hip drive to complete the concentric on the last couple rounds. Love this circuit, though. Easy to set up and easy to transition.

2 Likes
1633

13/04/2022
0645hr start

KB Long Cycle

  • 2x16kg x10, 45, 15; 60 sec rest, then 5 min rest
  • 2x16kg x20

Oof, this was rough. Less sleep than I wanted, plus the session from the night before made it a tad more difficult than it should’ve been.

KB Jerk Dip

  • 2x16kg x55

KB Pendulum Swing

  • 2x16kg x55

Crunches

  • 100 total; straight and opposite elbow-to-knee
1 Like
1634

13/04/2022
2130hr start

P. Snatch

  • worked to 150x3

Felt heavier today, but not surprising.

P. C&J

  • 170x5x5

B. Squat

  • 295x5x2

First couple sets felt heeeeeavy. Sorted myself out by the last few, though.

Circuit, 3 Rounds

  • EZ bar pullover press, 70x10
  • EZ bar curls, 70x10
  • Seated good morning, 120x10

Only three rounds, because this was the tail end of a somewhat taxing couple days of training. Still got quality reps.

1 Like
1635

14/04/2022
2045hr start

KB Snatch

  • 16kg x5x30/hand

Some technical issues finally clicked, so I flew through these reps without too much issue.

KB Jerk

  • 2x16kg x2x20

Hill Sprints

  • 5 rounds

Want to throw these in whenever possible. If I jog, this hill is literally 60 seconds away, and the length and incline make for a gnarly time if you really commit to going full-bore. My lower body (especially hips) were shot and my lungs were toast.

—

All this kettlebell work is making my upper back, shoulders, arms and forearms blow up. Had a conversation with my kid’s mom the other day:
Her: “Have you been working out your arms more?”
Me: “No more than usual.”
Her: “Well they look bigger. Especially your forearms.”
Win.
Training volume, people. It fucking works.

6 Likes
1636

16/04/2022
2130hr start

KB Long Cycle

  • 2x16kg x6x20

KB Pendulum Swing

  • 2x16kg x65

—

Just a quick one tonight, making sure to get the essentials in.

1 Like
1637

Good consistent hard work happening in here. Well done sir.

1 Like
1638

18/04/2022
0700hr start

KB Jerk

  • 2x16kg x2x10; 60 sec rest
  • 2x16kg x70, 30; 4 min rest between

KB Pendulum Swing

  • 2x16kg x65

—

18/04/2022
2100hr start

P. Snatch

  • 120x3x5; 90 sec rest

P. C&J

  • 210x5x2; 2 min rest

Squat

  • 205x10x5; 60 sec rest

Circuit
3 rounds of:

  • DB bench, 50s x10
  • DB gorilla row, 50s x15/side
  • DB RDL, 50s x20
  • 10 deep breaths between exercises and rounds
2 Likes
1639

19/04/2022
0645hr start

KB Clean

  • 2x16kg x4x35; 90 sec rest

KB Jerk

  • 2x16kg x10, 30, 20, 10; 60 sec rest

I was noticing this last night also when I was doing jerks, but my lower body strength and power, relative to the rest of my body, is seemingly so high that it’s more effective for me to push press these instead of dipping under again for the jerk. Very strange.

—

Bare necessities kinda session again.

1 Like
1640

Big fan of this approach to assistance work. Just makes sense.

I have ZERO experience with the jerk, but I imagine high reps present a unique timing situation to take into account as well compared to the push press.

1 Like