Alexander's Kettlebell Sport-training blog

LC pyramide

2012-01-27T16:47:00.000+01:00

LC 2x20kg: 7,14,38,31,21,14,14 (sum 139reps)

Stretching

I felt nervous before this session. I find pyramides with the 20kgs very tiring, a bit boring but also healthy.
Tempo was 7-8rpm all sets except the last one which I made very slow. Pulse peaked all the way up to 98%; but I felt good, no nausea. Maybe I should see if my max heart rate has increased in lc (yes, those things happens esp with specialized exercizes :-).

Weekend again!

LC-day

2012-01-24T19:34:00.000+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

LC 2x30kg: 5x 6reps

SC Jerk 2x28kg: 10

That was all - but it was not easy :-).

Gym

2012-01-22T17:09:00.001+01:00

DL 100kg: 5
DL 110kg: 4x 5reps

Bench 70kg: 4x 6reps

Deep DL from boxes 32kg: 20

Snatches, high pulls, outside swings with 2x16kg and 2x12kg

Stretching

A very fun gym session.The double bell stuff at the end made it feel like a good balance between strength and cardio.

LC-session

2012-01-20T18:47:00.001+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

LC 2x30kg: 6

LC 2x32kg: 4x 3reps

LC 2x30kg: 6,4,2

SC Jerk 2x28kg: 10

Sumo DL 2x45kg: 10

Push-ups with 5kg on back: 3x 10reps

Stretch, mob, flexbar

Jerks were ok especially the last 10 with 28s. With 32s, however, last rep each set was with a press-out. Hence, I stopped. The Sumo DL... added 10kgs but couldn't do much as legs were tired. Hope you have a nice Friday evening, I am.

Gym day

2012-01-17T19:23:00.001+01:00

DL 100kg: 4x 5reps
DL 110kg: 5reps

Some press, high pull and snatch with 2x12kg and 2x16kg

Bench press 70kg: 3x 5reps

Triceps push down.

Felt good to do some deadlifts again. It was fun to do double kettlebell fitness combos with lighter bells.

Some kettlebell lifting

2012-01-15T17:20:00.000+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 17

SC Jerk 2x28kg: 5

SC Jerk 2x30kg: 4, 4

SC Jerk 2x20kg: 20

Sumo DL 2x40kg: 25reps/1min

Push-ups with band: 3x 10reps

The "Morozov breathing" is coming along. During the longer set with 28s heart beat was all the way up to 97% of max (182). Yes my friends, such is the ugly truth, but remember 17 is almost a max set for me. Anyway, after the set I was not too breathtaken and the pulse went back down quickly; I guess that is because of more effective breathing.

LC lo-rep

2012-01-12T18:34:00.000+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 4x 3rep
LC 2x32kg: 3
LC 2x28kg: 10,10

Push-ups with band: 3x 10reps

The Morozov's breathing patterns are coming along and helps a lot - well, the numbers doesn't show that yet but I feel a lot less breathtaken.
I got the band right for the push-ups during one set and it felt great. The two other sets were not so fantastic. Probably, it is because I am not certified in doing push-ups with bands :-).

LC-pyramid

2012-01-09T18:54:00.003+01:00

LC 2x20kg: 7,14, 34 (-7rpm),41 (8rpm), 24 (8rpm)
LC 2x24kg: 10 (5rpm), 10 (slower)

My usual pyramid with two alterations. 3d set is to be 50-60% of your max rep (70 for me), well that set sucked and I had to do the next set better.

Then the last two sets are supposed to be 20% of your max rep. They are still 20% of max, but I changed the weight (my max with 24s is 50reps). Just an idea, don't know if it's good ... :-). Felt good.

Saturday Kettlebells

2012-01-07T20:04:00.001+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 10,10,10
SC Jerk 2x30kg: 3x 3reps
Prehab squats with 40kg: 2x 10 (negatives)

Push-ups with band: 3x 10reps

Had a hard time getting started today, but then it got a nice session.
Tried the push-ups with bands again, it made some more sense than last time. Still, prefer a weight plate on back, but it is nice that with bands there is nothing that can fall down on your hands.

The squats is a litte experiment. I am working on my tennis elbow with a thing called Flexbar. Briefly put, research has found that eccentric loading heals up some tendons. Eccentrics... if you're tarnished with a bodybuilding past you might know it as "negatives" :-).

On me, the Flexbar has had a good effect after only one week of use. I will write some more on this further ahead. Anyway, I wanted to try eccentrics on knees as well (there is no research on knees/eccentrics, so far).

From Carl Allén, Handbok i brottning och atletik, (1920)

Short and long cycle practice: Less expensive kettlebells reminder

2012-01-04T20:06:00.001+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5reps
LC 2x30kg: 3,5,5,5
SC Jerk 2x32kg: 3
SC Jerk 2x28kg: 10, 10

Clean 2x30kg: 5 (palms gave up, had planned more :-)

Push-ups +5kg on back: 3x 10reps

Stretch and mobility

By the way, have you checked out Daniel Hahn's webshop for kettlebells? It is in Germany, but shipping from Germany is not more expensive than shipping from Sweden. Daniel speaks English. Check out the prices on what you want, and make your own calculations and comparasions. E-mail him for shipping prices.

Link to the shop: LINK.

First session 2012: Videos on the net

2012-01-01T19:51:00.000+01:00

Gym:
DL 100kg: 3x 7reps
Bench variations,
Oa jerk 24kg
tri push down, pull over
Stretch

Started the 2012 with an ordinary gym session. It was nice to throw in a few oa jerks as it suddenly brought some cardio into standard gym broth.

I think there's a lot of nice kettlebell videos around nowadays. Like this one with Fuglev by route of Lockout Kettlebells: (There's a lot more on that video channel.)

Or this one with Anasenko:

Long cycle, low volume: Last session of 2011

2011-12-30T18:45:00.000+01:00

LC 2x20kg: 5
LC 2x24kg: 5, 5
LC 2x28kg: 6x 5reps

SCCJ 2x30kg: 5, 5 (Short Cycle Clean and Jerk = "jerks")

Push-ups +5kg on back: 3x 10reps

Stretch and trigger points and mobility, balls, bands, and rollers

Yesterday's LC-pyramid

2011-12-29T18:49:00.001+01:00

LC 2x20kg: 7,14,39,31,21,14,14 (sum 140 reps, 7rpm)

Having some aches and pains I decided to use the 20kg bells.
The pyramid is calculated from a 70rep max.

I also combined this one with "time pyramide" or what Kuzmin calls "The Timed Load Methods" (Kettlebell Sport: Iron Sport for Iron Men, pp 16-7). I.e. the first set is 10 % of max, and 10% of a 10min set (=1minute). Next set is 2min at 7rpm, the third and fourth sets are 5, and 4 minutes respectively but I speeded up the rpm a bit. Set 5,6, and 7 were back to 7rpm. Kuzmin, notably, does not use the aforementioned numbers; his percentages result in a higher total volume than I can handle.

LC-session

2011-12-25T18:02:00.001+01:00

LC 2x20kg, 2x24kg, 2x28kg, 2x30kg: 5 rep each weight

LC 2x28kg: 10,8,6,4,2

LC 2x20kg: 10

Thorough stretch

Breathing makes a lot of difference.

Brought home my scale which has been elsewhere since some time. I am down to 82,4kgs, which is light for being me.

Outdoors & Rules in English for the UKC Compe

2011-12-23T17:08:00.001+01:00

LC 2x24kg: 5
LC 2x32kg:2, 6x 3reps

Push ups with extra 5kg on back: 3x 10
French press 28kg: 2x 8reps

Too many press-outs with the 32s; well, I guess it is making me stronger. An outdoor session, I got surrounded by mist as I got warm.

Now, there are rules in English for the Uddevalla Open LC Competition in March: LINK.

Merry Christmas!

Short pulls

2011-12-20T17:44:00.000+01:00

DL 70kg: 10
DL 100kg: 5x 5reps
A few pull-ups & biceps curls

Stretching

The Rules for Uddevalla Open LC Competition March 3d 2012 (Swe)

2011-12-20T07:26:00.003+01:00

The rules for the Uddevalla Open LC Competition March 3d 2012 are now found at UKC home page:

http://uddevallakettlebells.webs.com/uaopenlongcycle.htm

As you see, it is all standard rules, IUKL-style as concerns the lifts. There are some alterations regarding lifters' categories - e.g. you can compete with 20kg bells as a man.

But, if you don't read Swedish and have any questions, just mail your queries to the club, or the comments' field here.

Jerk-only

2011-12-19T19:03:00.000+01:00

Jerk 2x20kg, 2x24kg, 2x28kg, 2x30kg: 5 each weight
Jerk 2x28kg: 3x 10reps
Jerk 2x24kg: 20
Jerk 2x20kg: 2x 5reps

Stretching

A jerk-only session. Focus on breathing and getting up from 2nd dip. The plan is to do a "pull" tomorrow, either deadlifts or cleans.

The laboratory equipment.

LC-session

2011-12-17T18:02:00.002+01:00

LCCJ 2x20kg: 5
LCCJ 2x24kg: 5
LCCJ 2x28kg: 5
LCCJ 2x30kg: 5 (press-out last rep)

Jerk 2x32kg: 3 (w press outs)

LCCJ 2x30kg: 3
LCCJ 2x28kg: 10,5,5
Jerk 2x24kg: 10

Push-ups: 3x 10
Stretching

I focused on breathing. During the lifts, I have an ok breathing. It is the breathing pattern in rack that I tend to forget.

Gym and planning

2011-12-15T18:28:00.000+01:00

Dead lift: 90kg x 5 reps, 100kg 4x 5rep session
Bench press: a few reps at 80 and 70kg
Tri push downs with cable

Mobility & stretch

So, the UKC Long Cycle will take place the 3d of March. If sound and sain, I will compete with 24kgs. Here is my training plan from last year. I had - or took (?) - only six weeks to prepare:

As you see, I had the ambition to maintian snatch a bit. I don't think I will do that this year.
I will work more on a training plan the days to follow. I think will do a bit more strength with 28s this year. For sure, I will keep the rest week before the competition. We will see about the rest of the layout.

Uddevalla Open 2012 Long cycle competition

2011-12-13T11:58:00.002+01:00

The follower of last March´s successfull long cycle competition in Uddevalla is now scheduled to the 3d of March 2012.

Here is a link to a Facebook group where you find more info on registering, competition categories and such: LINK.

Please, note that this is an open competition and also lifters from outside Sweden are welcome. Last year we had a great Finnish team visiting, and a great time.

I also hope that many of the good lifters from the Swedish IKSFA Championship have the time to come and compete.

Here is a movie about the 2011 competition made by one of the members of the Finnish team: LINK.

Drop set LC: UKC LC comp 2012

2011-12-11T16:27:00.002+01:00

LC 2x12kg: 5
LC 2x16kg: 5
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

Three long cycle super sets of:
2x28kg: 3-> 2x24kg: 5-> 2x20kg: 5

LC 2x20kg: some cool down reps

Push-ups: 10,10,7, 10

Some stretch & bridge-work

A nice drop set session at Uddevalla Kettlebell Club. Thomas and Mika are giving Kalle's renowned GS-generator (LINK) a try adapted to long cycle. Then, with addition of Anetta and Matilda, we had a small judging discussion group where we discussed video examples of counts and no-counts.

You see the 3d of March 2012, the Uddevalla Open Long Cycle Competition will take place as last year. So there is a need for judges. More info about the competition will follow.

Also,

check this link out (LINK). It is about Fredrik who did some remarkably fine lifting at last week's competition at Svenska Mässan

Btw, hope I win a brand new Volvo, traveling doesn't appeal to me anymore.

Easy day

2011-12-09T18:45:00.000+01:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5,5

Jerk 2x30kg: 5,4,3,2,1
Jerk 2x28kg: 5

Push-ups: 4x 10reps

Stretching

The last set with 28s was like I want it. Even getting out of the 2nd dip was ok.

SM Kettlebell Sport Sweden Results

2011-12-07T19:32:00.001+01:00

The results from the Swedish Championship arranged by IKSFA are now available at Spartan's homepage (LINK). You see that there are some very good numbers.

Training 6/12-11
Dead lift: a first 5x 6rep session (90 & 100kgs)
Bench press: 5x 4reps (70kg)
Tri push downs with cable
Mobility, bridge & stretch

Dead lifts are so allround and work so much of the body. A bit like lc, I understand why they are so popular. I have gotten weaker in bench press last weeks (!).
I also did some oa lc. The 32kg is a Powermax with a very thick handle. It felt as thick as a rolling thunder and didn't feel safe. Maybe, I can get used to it.

SM Kettlebell Sport Sweden 3d of December & Training Journal

2011-12-05T18:38:00.000+01:00

Saturday was a Swedish Kettlbell Championship headed by IKSFA. It was a great event and lots of spectators. I made a little film. It is not Spielberg quality, but you get a picture of the happening.
As you see, there was a lot of good and strong lifting as well as some notable Russian guests. I will not name any lifter in particular as then I have to mention everyone :-). Good work anyway!

Training journal
LC 2x20kg: 5, 74(/10min)

Jerk 2x20kg: 5
Jerk 2x24kg: 5
Jerk 2x28kg: 5,5
Jerk 2x30kg: 2

Push-ups: 3x 10reps

Stretch & bridge work

The 74 rep set felt nice. My technique is slow and I don't rest a lot with a 7,4 rpm tempo. Among other things, the swing in clean is long which is not bad per se but it takes time when lifting lighter bells. I should get up quicker from the 2nd dip - staying down there is bad indeed.

Anyway, imagine if your technique is one sec slower per rep than another person's rep. That makes 74 seconds during a 10min set in this case. If I was quicker I would have an extra minute for doing more reps. Or, I would have an extra minute for resting in rack. Well, the 2nd dip should be addressed.

My PR with 2x16kg is 80 reps in LC, by the way. That would be nice to do with the 20ks as well.

See you!

LC, drop sets and double swings - EGSA på Kettlebell Stockholm - SM tomorrow

2011-12-02T19:09:00.002+01:00

Wedensday
Gym, a few dead lifts, and bench presses. Then some swinging with a 32kg bell.

I proceed very slowly with the barbell lifts as I have not been doing that systematically, or hard, for a very long time.

Friday
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

LC 2x30kg: 4x 2reps (those bells had become a lot heavier again, I blaim the high rep sets I've been doing)

Three long cycle super sets of:
2x28kg: 3-> 2x24kg: 5-> 2x20kg: 5

Two LC sets of swing, swing, clean and jerk:
2x20kg: 2min
2x24kg: 2min

The latter exercize is shown here by the great Anasenko. I found it good for checking form and understanding the cleans.

The above is filmed at Slovenian Gregor Sobocan's gym. Sobocan is Master of Sport and the head of EGSA and will give a kettlebell course at Kettlebell Stockholm in January (LINK).

SM
Tomorrow is a Swedish GS Championship at Svenska Mässan in Gothenburg. I will go and watch. Some friends from the Morozov course in Uddevalla will be lifting. It will be great!

Light LC

2011-11-28T18:19:00.000+01:00

LC 2x20kg: 5, 71(/10min), 5

LC 2x24kg: 5
LC 2x28kg: 5

Push-ups: 3x 10 reps

Felt the strain in the hand from last jerk session with 28s, so I did some 20kg lifting.


Would this picture work on a dating site?

Here is a long cycle competition in England in february (LINK).

I also think that the Irish EGSA-section will have a long cycle competition in March 2012.

RGSF Kettlebell course with Igor Morozov

2011-11-23T20:10:00.007+01:00

This blog has been a bit quite lately. That does not mean that your kettlebell-swinging doctor has been idle, or lazy.

Last weekend was the RGSF (Russian GS Federation) International Section's kettlebell sport course. The details of this course are accounted for elsewhere: course schedule LINK, and here, LINK-RKIL, and here is a relevant RGSF-LINK.

Hence, I will only share some more personal reflections. The event took place at Uddevalla Kettlebell Club. Thomas and Niclas and the local club members had made a lot of work to make this an enjoyable experience. Dinners in the evening, very good lunches at noon at the gym, clearly displayed schedules... it all worked like a Swiss clock.

We were 12 students from all over Sweden. The participants from Denmark and Germany unfortunatley could not make it which is regrettable as I looked forward to meet them. Not the least, I pity the German participant who could not make his flight due to a train accident on the way to the airport. Well, there is always a next time.

The level of the participants was quite good. The course is for intermediate lifters and not for beginners. Some people were new to kettlebell sport, but had trained a lot with bells for strengh and conditioning before. It was also impressive to see some participants who had been lifting bells for only a year, or two, but showed a lot better results than me.

It was a demanding course. Not that any specific part was extremely hard, but it was 9 to 10 hours of focused instruction a day (Sunday was a little shorter). Morozov demonstrated a technique, explained it and we tried it for a few reps, Morozov corrected, explained and we tried, asked, and took notes and so on.

In fact, I took 24 A5 pages of notes. We also got a manual and a dvd. I have not had the time to watch them yet as I am still in the process of going though my personal notes.

The course plan was obviously very worked through. Morozov is not only an athlete, but is employed full time as a sports coach at a university and for a electric company.

The education contained a lot of information, this latter point is important. To a total beginner I suspect that the amount information would be confusing (especially regarding technical variations), and you have better been lifting bells before taking this course

It is also nice to have a very qualified instructor. Then, one does not have to think "can this be correct info?" and such. Morozov is very qualified and you can confy in what he says.

One point that I liked a lot was that this course was not about a single school or style of lifting kettlebells. It is just about lifting kettlebells in a safe way that give you maximum health and by, consequence, maximal reps (which gives you maximum strength and conditioning).

Thus, there was much teachings about technical variations. The reasons of technical variations were also explained in-depth. A guy with short legs is unlikely to feel at ease with exactly the same technique as a guy with long legs. The same goes for differences in arm length, flexibility, and so on.

We also learnt about training programs and assistance training. Morozov is a proponent of other training forms (swimming, running, basket, kettlebell juggling, skiing), and especially barbell work to improve kettlebell training. I joined a gym today in order to do a few bench presses and deadlifts.

Some time was devoted to how to breath while lifting. It was funny, and we Swedes have a lot to learn there :-). But it paid off. One friend of mine made a snatch PR with 12kg and said afterwards that he felt like he just could keep snatching without getting tired with the new breathing. This guy, by the way, regularly snatches the 40kg bell for reps.

Another cool occasion was when Morozov demonstrated 100 non-stop snatches with 32kg, right hand only. He had made the same with the left hand a few days earlier in the US, so there were no hand switches.

The proud course participants.

In short, this was a very interesting course and I have got stuff to work with for some years ahead. If you love kettlebell lifting I think you will want to consider this certification/course seriously as a help to develop. There might be another course with Morozov in Uddevalla next year (then hopefully with Valentin Egorov as well). Compared to other kettlebell courses, by the way, this one was strangely cheap as regards the price.

Training post Morozov-course

2011-11-23T16:46:00.024+01:00

Wedensday 23d
Deadlift: 2 sets of 10 reps with 70 and 90 kgs

Bench press: a few short sets of 80kg

Swing 24kg: 20/20/15/15/10/10/5/5
Stretch & bridge attempt

Thursday 24th - breathing
Jerk 2x20kg: 5

Jerk 2x24kg: 5
Jerk 2x28kg: 5,10,19,5,5

Jerk rests 2x20kg: 3min (rests in rack, lockout, 1st & 2nd dip)
Light stretch

I focused on breathing. I tried with the 28s as I wanted to try out more of a power-generating breathing pattern; very slow rpm on the 19 rep set and faster on the others. I think it made me less breath-taken; i.e. I was breathing as much as usual but in a controlled way :-).

Sport-lifts

2011-11-13T16:24:00.001+01:00

Jerk 2x20kg: 5
Jerk 2x24kg: 30

Snatch 20kg: 5/5
Snatch 24kg: 30/30

LC 2x24kg: 30

Clean 2x30kg: 5

Short and simple. I wanted to repeat the basic lifts. Now, I will mostly rest up until Friday when there is the Morozov course in Uddevalla... yeah! :-)

Snatch

2011-11-10T18:35:00.000+01:00

Snatch 20kg: 7/7,14/14,35/35,30/30, 20/20,14/14,14/14 (137/137 total vol)

Elevated push-ups: 3x 10 reps

My favourite snatch template, I haven't done it in months but hands held up.

Push-ups is with feet on a chair and hands on a pair of heavier bells so that it's stable.

LC 24s

2011-11-07T17:30:00.000+01:00

LC 2x20kg: 5
LC 2x24kg: 5,38,10,10

Clean 2x32kg: 10
Sumo DL 2x40kg: 20reps/1min
Overhand biceps curl w bar: 8reps
Bridge

Good to be back with the 24s! This week I will train softly and nex week will be mostly rest. I want to be in good shape and ache-free for Morozov's course in Uddevalla.

2011-11-04T19:28:00.000+01:00

LC 2x24kg: 5, 5
LC 2x32kg: 3, 2, 3, 3, 3, 3, 3 (20 reps)

Pull-ups: 3x 6 reps
Push ups: 3x10 reps

A short outdoor session. I used my heart rate meter again. To my surprise, the short 3 reps sets got my heart rate all the way up to 85% of max.

LC with 20's

2011-11-02T17:46:00.002+01:00

LC 2x20kg: 5, 71(/10min)

Oa swing 24kg: 20/20/15/15/10/10/5/5

A lighter set and a PR with 20 kg bells. I have not tested my max with 20kg since March 2009, before a WKC lc competition in New York (I did a rank vid and got 66 reps, I think). I was a lot less tired today than when I made my rank.

Not a huge increase in numbers. Still, a reflection is that it works ok to maintain endurance with low rep and heavier weights. To develop endurance and tempo with 20kgs is another issue - I guess a mix of 16s, 20s and 24s would be best there. But what do I know?

Clean

2011-10-31T18:19:00.002+01:00

Clean 2x20kg: 5
Clean 2x24kg: 5
Clean 2x28kg: 5
Clean 2x30kg: 5
Clean 2x32kg: 5, 10, 10, 10

Oa swing 32kg: 20/20
High pulls 2x20kg: 20

Push-ups: 3x 10reps
French press w bar: 3x 8reps
Biceps curl w bar: 7reps
Oa BU clean and hold 20kg: 1min/1min (=1rep/1rep, same as my old PR)

Today was a very fun session. Hand was better, so I tried some clean-only. I have a strain in one upper trap wich seems to be aggravated by heavy lock-outs. Which makes me think of my training lately... several small injuries and pains.

You don't have to be a fitness guru to realize that those aches and pains are the result of my training. Since March, or so, I have focused few reps and heavier weights (considering my fitness level, that is). It has been very fun, and I feel like I have strengthened some weak points such as grip and OH-lockouts.

I also got a break from the high rep sets which started to bore me. Still, staying low rep and heavy for too long leads to stagnation and injuries. And, now I will start with lighter bells and longer sets again. I will see if go for a light period for a month, or two. Or, if I start alternating light and heavy days during the week.

I just got this epiphany today, so I have not had the time to think through a plan yet. During winter, I will get back to the red ones again anyhow.

Once more lc

2011-10-29T18:50:00.001+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 10x 3reps (long rests)

LC 2x20kg: 10

Push-ups: 4x 10reps
Overhand Biceps curl w bar (thumbless)
Bar hang: 1min

Stretch

The cold is better so I did some lifting, copied Tuesday's session.

Cold lc

2011-10-25T18:13:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 10x 3reps (long rests)

Biceps curl w bar
French press w bar
Light Bridge & stretch

I've got a cold again! I'm like a light version of Job among kettlebellers.
Anyway, I wanted to do something which did not arouse my heartbeat too much. Hence the short sets w 30kg bells and long breaks. Felt like good technique training,

Outdoor session

2011-10-22T15:55:00.001+02:00

LC 2x24kg: 5, 5

LC 2x32kg: 3,5,3,3,3,3
Jerk 2x32kg: 3
Jek 2x24kg: 30 (10rpm, fitness bells)

Pull-ups: 4x 4reps
Biceps curl w 30kgbar: 2x 9reps

That was it. Trained outdoors. The possibillity of dropping the bells made the 32 feel better and more relaxed. I was happy with the jerk set with 24kgs. Wrist felt ok, but I guess I will learn tomorrow if this training was ok or not.

Hope you have a good Saturday night! Ciao

Journal for the last days

2011-10-19T19:16:00.002+02:00

Sunday
Running ca 5 kms
Stretch & mobility

Monday 17
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

Snatch 20kg: 28/28

Oa swing 28kg: 20/20/15/15, 10/10/5/5

Pull-ups: 3x 6reps
Push-ups: 3x 10

Wedensday 19
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 10

Jerk 2x30kg: 5,5
Jerk 2x32kg: 3 (no press-outs!! :-)
Jerk 2x28kg: 10

Oa swing 32kg: 20/20

Oa swing 30kg: 20/20
Oa swing 28kg: 20/20

Biceps curl w bar
Light Bridge & stretch

Shape is still mediocre. Feels like the cold took its toll on the cardio. I have some kind of wrist soreness. Doesn't feel like tendonitis, more like I imagine a Baker's cyst, though this one disappears after a few days' rest. It might come from cleans - feels like swings & snatch are ok. A tight right upper trap... complaints :-).
Nothing that worries me. The only sad thing is that I decided not to go to the Rhyti Long cycle competition in Finnish Hyvinkä in November. I was to make a first competition attempt with 28s and meet a lot of nice folks and drink indigenous beer. And probably pizza too. But, as I don't even dare to make a near-max training lc set due to the wrist - then competition would be neither smart, nor satisfying.

Othewise, the one armswings is a demanding and fun lift that I haven't done in a while.

Slow and weak; but happy with form

2011-10-14T18:59:00.001+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3
LC 2x30kg: 3
LC 2x32kg: 2x 3reps (w pressout)

LC 2x28kg: 15/ 7min
LC 2x24kg: 26/ 5min

Pull-ups: 2x 7reps
Push-ups: 4x 10reps

My form with 32s have declined; I can't jerk them without a press-out. During summer I could do several jerks with some press-outs. In part, it can be that I find it easier to give 100% in the push while training outdoors (as during summer). It can also be that I am older now.

Otherwise, I did very slow sets today. I was actually happy with form (for my level it is). I don't think I can do more reps with 24s now than before the "heavy time". Still, I believe lockouts are better quality, feels like I stretch out more.

LC & other weight training

2011-10-12T17:58:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 4x 5 reps
LC 2x28kg: 10

Snatch 20kg: 12/12 (hands too sore)

Pull ups: 2x 6reps

KB bench press 2x20kg: 15r; 2x24kg: 8reps

Oh press 2x20kg: 8

Biceps curl w bar: 3 sets

I find it difficult to get in position with kettlebells for bench presses, once in position they are nice. Pull ups was a long time ago, not as hard as I would have guessed.

LC

2011-10-10T18:35:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 2,4,6,2,4,6
LC 2x28kg: 3x 8reps

Push-ups: 3x 10reps

Bridge & stretching

Odd session. On the one hand it felt satisfying and fun. On the other, I'm in a less good shape. Like the last three sets with the 30s I had to drop down to ca 2rpm.

Saturday, btw was GPP at a gym. Probably, that has to do with my rpms :-).

LC: greens

2011-10-05T18:39:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5, 40/5rpm
LC 2x28kg: 10/4rpm

Biceps curl (31kg?): 5x 6reps
Bar hang: 1min
Push-ups: 10
Bridge

A longer LC set! Hard - not being used to it - I think it was the psyche that gave up when the timer indicated that minute 9 was reached. Felt good afterwards though.

Some folks might wonder why I keep track over small stuff like "10 push-ups" - my reason is that I do them mostly as prehab and want to keep track that I get some variation in the stew.

LC

2011-10-03T18:33:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3
LC 2x30kg: 2,4,6,2,4,6 (sum 24)
LC 2x28kg: 2,4,6,2,4,6 (sum 24)

Jerk 2x24kg: 10

Push-ups: 15
Biceps curl: 3x 6reps
Bridge & stretch

A nice session. Felt great afterwards.

LC and arms

2011-10-01T19:28:00.001+02:00

Combo 14kg

Lc 2x24kg: 2x 5reps
Lc 2x32kg: 3,6,4,2,4,4,4 (sum 27reps)

Biceps curl w barbell: 3x 10reps
French press w barbell: 2x 10reps
Push ups: 2x 10reps

Bridge & stretches

Still, feel a lot weaker than before the Illness. There were a couple of press-outs and press trajectory reps in the lc. But, there were also several reps and lockouts that I was very happy with. Ah, it's just a hobby anyway :-).

IUKL World Championships Gold to Uddevalla Kettlebell Club (in the news)

2011-09-28T19:35:00.001+02:00

As mentioned previously, Niclas Gonzalez of Uddevalla Kettlebells, won a first place in long cycle at the IUKL World Championships in the United States two weeks ago. The link below leads to a news article in Bohuslänningen (in Swedish), and there is also a movie where you can watch some nice lockouts: LÄNK

LCCJ

2011-09-28T18:35:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5 hunar
LC 2x32kg: 3
LC 2x30kg: 5,10

Today was the first lc-session in a while. The 10rep set with 30s was nice, cardio was terrible and there were some press-outs last reps. Nonethelss, it felt good to a slightly longer set (I wont tell how long it took :-).

Little, little training

2011-09-27T19:03:00.001+02:00

Mobility

Bench press a few 3rep sets (80kg)
Biceps curls a few 6rep sets at 36kg
Tri-push downs and lat-pulls

Mobility, stretch
Bridge
Wall stand

This was short but nice. In the past, I could go to a headstand (on the head, not hands) on any open floor. I tried that a couple of times today, but fell over on my back like a sack of potatoes :-).
So, I settle for a smooth wall stand as the goal for now. But, the free handstand will come soon thereupon.

Jerks

2011-09-26T17:46:00.001+02:00

Jerk 2x20kg,2x24kg,2x28kg,2x30kg: 5reps each weight
Jerk 2x32kg: 3,3,3,3,2,3reps (sum 17reps)

The cold is better and so is the hand, even if they both are still there. Anyway, I wanted to do some jerks with the 32s. I think that cardio comes back quickly, but strength takes a bit longer if it has been allowed to decline too much during illness.

Yesterday, I did some carriying of boxes with books up to my mother's attic, btw. That was great training and I had some soreness in the forearms today.

All the best!

Convalesence, rest & jerks

2011-09-24T18:35:00.001+02:00

Sunday 18th
Running

Saturday 24th
Jerk 2x20kg,2x24kg,2x28kg,2x30kg: 5reps each weight
Jerk 2x32kg: 5x 3reps
Push ups: 3x 10reps.
Bridge, wall-stand & stretching

I caught a bad cold last Sunday, or Monday. In addition, I had some strain in my right hand. The cold is still there, and there's still a feel in the hand - but, it feels a lot better. It's good that these two misfortunes co-occured so that I did not have first a cold and then a strained hand. Anyway, I took a week off from training (ok did a few biceps curls :-).

It's good with rest weeks; my bad knee felt better, so did my shoulders. However, it felt even better doing a few reps today even if it made me breathing quite heavy.

Last weekend, Nicklas Gonzalez from Uddevalla Kettlebell Club represented Sweden at the IUKL World Championship taking place in the United States. He did 60 reps in long cycle with 24kgs and got a first place in his category. I believe that means a new Swedish record. Cool!

Uddevalla Kettlebell Club, Eleikos, 11reps, and an unexpected find

2011-09-18T12:12:00.002+02:00

Yesterday, I went up to Uddevalla and trained. One aim was to test a new max with the 28s in LC. It turned out only 11 reps (old PR is 15). Well, some days are like that. More important was to meet some of the people up there and see how the new gym localities are getting more inhabited.

I also had the possibillity to try out the new Eleiko-bells. They were very nice and with a solid feeling to them:

Training-wise we did some bar hangs and wrist-rolling as well.

Thomas' grandfather - who used to lift weights - made a drawing for this dip rack and Thomas' father welded it. One of the grandfather's best lifts is One Arm snatch with a +60kg barbell.

This one is best done for timed set.

One man's trash is another man's treasure
Saturday morning, on my way to the train station, I was to throw some kitchen garbage. In the garbage room someone had thrown away a barbell and some plates. I was in a hurry for my train, so it was with some panic I moved the iron up to the top floor where I live. The bar is of an older model with 28mm diameter (not 25) and 168cm long. I have no scale at home, but I guess the seven plates is ca 5kg a piece. No bad surprise at all :-).

LC 30kg

2011-09-15T18:19:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 10,8,6,4,2 (Sum 30 reps)

High pull 2x20kg: 20
Push-ups: 3x 10reps
Bar hang: 2x 1m
Bridge & stretching

I might try a max with 28s again on Saturday. Last time this summer was 15reps; more or less to come?

GPP

2011-09-13T16:46:00.000+02:00

Jerk 2x20kg: 50
Bench
Pull over
Biceps curl
Highpulls 2x20kg: 3x 10reps
Outside swings 2x20kg: 10

A morning at the gym. It feels healthy doing these not GS-esque moves from time to time. But, I confess, long cycle is more fun.

Jerk and clean training

2011-09-11T18:57:00.000+02:00

LCCJ 2x20kg, 2x24kg: 5 reps each

Jerk 2x28kg: 5

Jerk 2x30kg: 5
Jerk 2x32kg: 5,5,5,5

Jerk 2x30kg: 5
Jerk 2x28kg:10

Clean 2x32kg: 10,10
Biceps curl w bar
Push-ups
Bridging
Grip work

I am still puzzled by the fact that that I find the step from 28kg to 30kg so big. On other hand, the step from 30 to 32kg does not feel big - truly they feel almost the same.
I did shorter sets with 32kgs today, while training indoors I have a mirror. Thus, I get more discriminate as I see when my lockouts are starting to get sloppy :-).

Igor Morozov on jerk x 7

2011-09-10T18:15:00.000+02:00

Igor Morozov has put seven short videos on kettlebell jerk on his youtube channel (LINK).

They are interesting and show, among other things, technical variations.

As mentioned, Morozov will also give a course in Uddevalla in November. It is fun that so many are interested in this event. If you have registered at the Facebook page (LINK), don't forget to also confirm your registration with a mail to Thomas as well as arrange with the registration fee.

Video 4:

Just som lc

2011-09-08T20:28:00.000+02:00

Combo 14kg
LCCJ 2x24kg: 5
LCCJ 2x32kg: 3,7,7,7,3,3,3 (sum 33 reps)

Bar hang: 1min
Push ups: 2x 15 reps

An outdoor session, very nice and fresh. When possible, I really prefer lifting bells outdoors. Not so bad if you drop the bell, less grip issues as the breezes dry you up, fresh air.

GPP-session

2011-09-06T16:23:00.000+02:00

Jerk 2x20kg: 50 (10rpm)
Bench press
Straight legged dead lift
Tri-pushdowns
High pulls 2x20kg: 3x 10reps
Outside swings 2x20kg: 10
Oa bu clean & hold: 1min/1min

Had access to a full gym so I seized the occasion to do a GPP-session. Hope for some new ways to be sore tomorrow :-).

Here is a nice video by Marty Farrell:

Last days' training

2011-09-04T15:50:00.000+02:00

Thursday
A short run in Merrel "barefoot shoes" (1,5-2km?): not too excited, actually. Felt just like running on harder surface. Might be as I already run on the forefoot/whole foot. However, the next day I had some new kind of soreness in lower calves. The very light weight of the shoes was also nice. Will try it some more. Anyway, my basic plan for these "barefoot shoes" is walking during work for a couple of hours every now and then.

Friday
Combo 14kg
LC 2x24kg: 5,5
LC 2x32kg: 3,7,7,7,7 (sum 31 reps)

2 sets of bar hang supersetted with farm-walk

Sunday
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 5
LC 2x32kg: 10x 3reps (sum 30 reps)
Some grinds with 26kg bar

Kettlebell Sport Instructor Course with Igor Morozov at Uddevalla Kettlebells

2011-08-31T18:23:00.007+02:00

At last it's settled! The famous kettlebell sport lifter Igor Morozov will hold a three day course at Uddevalla Kettlebell Club the 18th to 20th of November. The course fee will be of 3.500 sek for Swedish residents (350€ for international participants). The club is downtown, close to both food places and hotels and hostels. Uddevalla is easily reached by train, or bus, from Gothenburg.

Here is a link for registering at the event: LINK
If you follow the link you also find the schedule of the event:

Friday, the 18 of November
09.00-13.00 - Part 1
1. Organization of training for the fitness room and for the professionals: building, equipment, clothing.
2. Handle pretreatment for performing a competitive kettlebells exercise.
3. Composition of the training: warm up, main part and finish.
4. Methods of training.
5. Planning of training.
6. The exercises to developmental general and special endurance, strength, flexibility, coordination, speed.
13.00-14.00 – lunch
14.00-18.00 – Part 2
1. The technique of the exercise Jerk.
1.1. The elements.
1.2. The ways for breathing.
1.3. Mistakes and how to avoid them.
1.4. The choice of techniques according to anatomy and physiology of a sportsmen, his qualification, KB weight, KB lifting tempo – private traning.

Saturday, the 19 of November
09.00-14.00 - Part 1
1. Warm-up.
2. Psychological adjustment before the competition.
3. Competition for sports categories: Jerk and Snatch, Long Cycle.
4. Analysis the mistakes of each students.
14.00-15.00 – lunch
15.00-19.00 – Part 2
1. The technique of the exercise Snatch.
1.1. The elements.
1.2. The ways for breathing.
1.3. Mistakes and how to avoid them.
1.4. The choice of techniques according to anatomy and physiology of a sportsmen, his qualification, KB weight, KB lifting tempo – private training.

Sunday, the 20 of November09.00-13.00 - Part 1
1. The technique of the exercise Long cycle.
1.1. The elements.
1.2. The ways for breathing.
1.3. Mistakes and how to avoid them.
1.4. The choice of techniques according to anatomy and physiology of a sportsmen, his qualification, KB weight, KB lifting tempo - private training. .

2. The honorary award certificates of participation in the seminar from Russian girevoy sport federation.
13.00-14.00 – lunch
14.00-18.00 – Part 2
1. Juggling.
2. The honorary award certificates of sport rankings.

Morozov gave this course in Finland this summer and it was very appreciated. So, then we decided to see if it was possible to get Morozov give the same course in Sweden.

Morozov has an impressive CV which includes 10-time world champion, 7-time European champion and 3-time Russian champion. If you want to learn more about Morozov, he has a web-page (LINK). Morozov also makes part of the Russian Girevoy Sport Federation - RGSF - and teaches for its International Section (LINK).

Sleepy man long cycle with 32kg Krafttraining Kettlebells

2011-08-30T20:31:00.005+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

LC 2x32kg: 3,3,5,5,2 (∑ 18reps)

Oa biceps curl 16kg bar: 2x 7/7reps
Push-ups: 2x 15reps
Brettsels

Was quite tired today, but still wanted to train. When 32s felt too heavy, I tried with 30s, but reps were so ugly that I decided to quit :-).

To my help for today's session, I had a pair of fresh 32kgs from Daniel Hahn's Krafttraining and kettlebell (LINK) in Germany. In fact, they arrived when I had started to warm up with the 20kgs. Getting them up to the 7th floor was a good workout in itself (ok, there's an elevator for 4 floors :-).

They were less expensive, 218€ with shipping (50€ Germany-Sweden) included. 218€ is 1.988 sek. It's a lot less expensive than the competition bells that I know are available on the Swedish market.

I have only done 18reps with them so far, but my first over-all impressions are good and I like them.
Handle is 35mm diameter.There are no casting seams on the grip. Enough space in the handle. No loose parts inside. They feel well-balanced (which is easier with 32kgs as they are more solid, though). In short, they felt like my other good bells, just heavier. Clearly, an alternative to consider also for those who live in Sweden, or such places.

Clean-dip video and training diary

2011-08-28T19:30:00.003+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg:10 (3rpm, PR but too slow up from 2nd dip)
LC 2x28kg:13 (4rpm)
LC 2x24kg: 33 (+6rpm)
Jerk and clean mix 2x20kg: 4min, no counting

French press: 21kg x 15reps

Biceps curl: 21kg x 12, 26kg x12reps
Overhand Biceps curl 16kg: 12reps

Bridge work

Thematically, I tried to get the dip after cleaning the bells. I haven't really found the feel for it. Maybe it doesn't suit me? Anyway, I want to learn it good enough to see if it works for me, or not.

Anton Anasenko and Gregor Sobocan practicing LC; here's were I got the idea for practicing the dip in the clean today (look esp at ca 1:00):

Finnish LC Championship
The Finnish Long championships took place this weekend. The event was to be broadcasted real-time over the net. Unfortunately, the storm in the US upset the Internet connections so it didn't work.

Anyway there were some very good results. Moreover, two friends my age and more competed with 32kgs. So it can be done, it's inspiring... maybe something to try out in a year or so.

Cardio w 28s

2011-08-25T18:31:00.000+02:00

Lccj 2x20kg: 5
Lccj 2x24kg: 3
Lccj 2x28kg: 3,19(4:45min), 2,4,6,8 (∑ 42)

Biceps curl bar 21kg: 12
Oa Biceps curl bar 21kg: 2/2

Oa Biceps curl bar 16kg: 6/6

Military press bar 21kg: 16reps (classic style heels together)

Another try at 20reps with 28s at 4rpm, reached 19 and then I was out. It felt like very good work capacity training.

Clean and jerk training: 30's

2011-08-23T19:21:00.000+02:00

LC 2x20kg: 5
LC 2x24kg: 3
LC 2x28kg: 3
LC 2x30kg: 3, 9,7,5,3,3 (to vol 30reps)

Farm walk 2x40kg: 1min

Push-ups: 3x 10reps
Biceps curl - bar: 12kgx10, 24kgx10,28kgx6reps

Stretching

Reflection 1.: In the real world, my 30kg bells are 2kg lighter than my 32kg bells. In my experienced world, they feel as of the same weight.
Reflection 2.: My previous thinking of 60 long cycle reps with 28kgs as an average workload per session is erraneous. Wrong. It's too much volume. I can do it sometimes with short sets (eg. rtk-style 2,4,6). But say, 6x 10reps is too much for me.
Reflection 3.: The below video is nice. As often with kettlebell lifting, it's nothing new but one always needs being reminded of technique points like those demonstrated. At least I do.

Calle Sven's 'Minnen från ring och arena'

2011-08-21T18:45:00.005+02:00

Carl Svensson (1957), Tidens förlag

I have briefly written previously about the early phases of the iron game in Sweden (LINK). Sport historian Ulf Salvin's kindly commented and generously suggested, that I look up Calle Sven's autobiography 'Minnen från ring och arena' if I wanted to find more old kettlebell pictures.

It was easy to find the book second hand online (I even had several to chose from), and I paid just 50 kr.

Calle Sven (born Carl Svensson) was an old school strongman, circus artist and boxer. The title means "memories from ring and arena". It's a biography over the writer, as well as the initial attempts to start local strength training clubs. There are also several portraits of other strongmen. Albeit a lot of mention of "kulor" (balls, ie kettlebells), there is no detailed information on training with, or lifting, them.

There's several pictures of Swedish athletes with bells. Most photos are from the 1890's.

The book is well written and entertaining. Besides training related stuff, what I appreciated the most was that the book pictures in a very interesting way how it was to grow up and live in Stockholm in the late 1800's and early 1900's.

To sum up, if you find one copy, get it!

Long cycle w 28s

2011-08-21T18:14:00.000+02:00

Combos 12kg

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 21 (ca 3rpm, PR)

Jerk 2x30kg: 4

LC 2x20kg: 29/3min
Oa BU-clean& hold 20kg: 1min(1repL)/1min (3repR)

Oa bar hang: 10/10sec (yeah, not a lot of time :-)

Biceps curl 20kg:10reps
Oa biceps curl 20kg: 3/3, 5/5

Bridge work

I set out to do a 10min lc-set with the 28s - regardless reps, I aimed at going the time. However, after ca 7min I got too tired in the hands (not grip really), and I didn't want to strain anything. I did 21 reps though, all solid and point giving so that is nice. My real goal with 28s is 20 reps at no slower than 4 rpm. A step in the right direction was taken today.

Long Cycle Training Friday!

2011-08-19T18:46:00.001+02:00

WU combos 14kg

LC 2x24kg: 5, 5
LC 2x32kg: 3, 9, 6, 6, 4 (tot vol 28 reps)

Push-ups: 3x 10reps
Bar hang: 60 sec
Double swings 2x32kg low: 2x 8reps

It would be better for my long cycle-numbers if I trained with 20s and 24s, but for the fun and motivation I just need a period with the heavier bells now. There's a special spot reserved in WKC-hell for people like me.

Light session

2011-08-17T18:36:00.003+02:00

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 5

Jerk 2x28kg: 22/5min

Sumo dl 2x40kg: 20reps/1min
OA-BU-clean and hold 20kg: 1min/1min (1rpm PR!)

Push-ups: 3x 10reps
Seated rows w band: 3x 10reps

Wrist roller some sets & bridge work

Felt sore and beat up since Monday's long cycle, especially in the core. Hence, I did some more variety training instead of long cycle. The jerks with 28s was nice and I was happy with form.

The bottom-up clean to hold was a long-awaited PR. I have wanted to hold the bell bottom up for 1minute since some time, I have done it with left hand previously. Now, some disgruntled people say bottom-up lifting is more a question of balance than strength. Whatever suits me fine as I am just as happy to improve my motor skills as strength.

The fruits of some of my chili plants are finally beginning to ripen and get some bright color. They have been green since some time and yesterday a few of them suddenly started to change color.

Orange habanero

Red habanero

Long cycle w 28s, ladders

2011-08-15T18:19:00.000+02:00

WU 12kg combo

LC 2x20kg: 5

LC 2x24kg: 5
LC 2x28kg: 5 ladders of 2,4,6reps (tot vol 60reps)

Push ups: 2x 10 reps
Bar hang: 1 min
A little bridge work & stretch

I also did a stretch and mobility session yesterday.

Long cycle, low volume

2011-08-13T17:35:00.000+02:00

Combo 14kg

LC 2x24kg: 2x 5reps
LC 2x32kg: 3,4,3,4,6,3,3,4 (tot sum 30 reps)

Bar hang: 90 sec (PR!)
Outside swings 2x24kg: 2x 10reps

Bridge work

Some long cycle-reps were too ugly to be counted, some were ok.

Had a magnesium party

GRIPPY magnesiumkarbonat - prisjämförelse (Swedish)

2011-08-13T12:29:00.003+02:00

På armbryterskan Heidis webshop kostar en låda med 8-grippy-block 175kr med moms inräknad: LÄNK
Hos gymgrossisten är det 124kr dyrare då en låda kostar 299kr.
Extreme Power tar 250kr för samma vara.
Worldgym har sänkt priset från 399kr till 312kr (LÄNK) för en låda med 8 Grippy-block!
Sportgymbutiken tar 289kr (LÄNK)

LC training

2011-08-11T18:46:00.001+02:00

LC 2x20kg, 2x24kg, 2x28kg: 5 rep each weight

LC 2x30kg: 3x 4reps
LC 2x28kg: 2,4,6,2,4,6,2,4,6reps

Oa BU-clean & hold 20kg: 1min/1min
Push-ups: 3x 10reps (w some elvation)
Bridge work

My rep-max with 30kgs is in about 50% of my rm with 28kgs. So, from a strength and recovery point of view, I calculate 1 rep with 30kgs = 2 reps 28kgs. I aim for a new average total volume per session of ca 60 reps with the 28kgs. Maybe that is an idiotic way to calculate, but I will try it for a while :-).

I guess
that you have already recieved this swing video by Valery Federenko:

http://www.youtube.com/user/VFworkout

More volume w 28s.

2011-08-08T18:14:00.000+02:00

LC 2x20kg, 2x24kg: 5 rep each weight

LC 2x28kg: 8

LC 2x30kg: 3,3
LC 2x28kg: 5x 8reps

Push-ups: 10 (then tried some with band, but it just didn't make sense to me :-)

Bar hang: 2x 1min
Bridge work, mobility, double-ball & stretching

I am thinking of increasing my volume a bit in lc. The last sets were hard, tempo was ca 6/7 rpms throughout and at least 2min breaks in between. We will see how the body feels about it tomorrow. Now there will be two rest days, so next session is planned for Thursday.

Here is a double-ball-stuff article and video from MWod (LINK).

LC at Uddevalla Kettlebells' New Gym

2011-08-05T18:45:00.001+02:00

Visited Uddevalla Kettlebell Club's new localities at Brattgatan 6. It has moved, but only 100 meters or so. The new place is a former MMA gym (Ultimate Gym). Right now the place is a bit rough. But with some cleaning and fresh paint it will be great. For kettlebell training, this place seems even better than the old place. It is at ground level and you can open the doors to let fresh air and sunshine in. It will be great for competitions with good spaces for warm-up, platforms and selling of coffe and snacks.

More pics will follow eventually. This was the first kettlebell session at the new place, Viktor, Niclas, Thomas, and I were there.

Today's exercizes:
Combo 12kg, and a few lc reps with 12 and 18kg

LC 2x24kg: 5
LC 2x28kg: 3,15, 5x 5reps (tot vol 43 reps)

Clean 2x28kg: 10

Farm walk 2x32kg: 50meters /24 sec
Farm walk 2x32kg: 50meters, slow no time
Farm walk 2x40kg: 50meters, slow no time

Oa swings 40kg: 2x 5/5reps

UKC will send a team to the Nordic Cup Kettlebell konkurrence arranged by our Dansih friends in Copenhagen, the 3rd of September (LINK). Hence, we tried some of the more frightening lifts in the strong man multi event, such as farm walks, and Thomas also did flips with the 32kg. Training at ground floor makes it easier to go out for such feats.
If I go, I am tempted to try the strongman multi event. I don't know if I could make the 4 get-ups with a 32kg, especially when combined with the other lifts - but there's only one way to find out :-).

My 28kg set:

LC-Wedensday

2011-08-03T15:46:00.002+02:00

Combo 14kg

LC 2x24kg: 5,5
LC 2x32kg: 2,6,2,3,3,3,3 (tot vol 24reps)

Push-ups: 2x 10
Triceps push-down (band): 2sets
Bar hang: 1min
Squats 24kg: 20 (bell on neck/back, not too comfy)

Stretch, brettsels, trigger points

A dear reader of this blog said he would like a video. So, of course, I hurried to make one. It is not very often people want to see one more video of me lifting kettlebells - so I had to profit from this possibillity :-).

I have just looked through the vid quickly, I think I could bend over later in de-clean (although I was conscious about this during training). 32kg is very heavy for me and my technique is better with llighter weights at most points.

I don't have any goals with 32kg, they are just a means to reach my goals with 28s (20reps) and 30s (10reps).

By the way, the Moynihan institute has re-opened it's blog (LINK). There are some insightful comments on kettlebell training and other forms of exercize. Also it is quite funny and, sometimes, terrifying.

LC last days

2011-08-01T18:34:00.000+02:00

Saturday 20th
14kg combos, oa lc 24kg

LC 2x24kg: 5,5
LC 2x32kg: 3,6,5,4,4 (tot vol 22reps)

Oa swing 32kg: 10/10
Outside swing 2x24kg: 10
High pull 2x24kg: 10
Oa swing 32kg: 20/20

KB bench press 2x24kg: 2x 7reps
Bar hang: 1min
Biceps curl 24kg: 12 reps (1bell, 2 hands :-)
Oa rows 24kg: 7/7

Bridge work

Sunday
Mobility, stretching, trigger points & brettzels

Monday
LC 2x20kg, 2x24kg, 2x28kg: 5 rep each weight

LC (w pressout) 2x30kg: 2, 8

LC 2x24kg: 31reps/5min
LC 2x20kg: 3x 5reps (technique)

Squat 2x20kg: 5,10 (kbs on shoulders, by the ears)
Bar hang: 2x 1min
Bridge work & stretching

Not much to say. Tested lc w 30kgs - 6reps were ok, then 2 reps were bells went into press trajectory too much and I quit. Closest goal with 30kgs is 10 reps.
The 31rep sets with 24s today was hard as I have done so few high rep sets lately. Nonetheless, I felt stronger even when lactic acid set in, and I am glad it didn't turn out like 11reps :-).

LONG CYCLE & FITNESS

2011-07-28T18:17:00.002+02:00

Warm up w 14 kg combos and oa 24kg LC

LC 2x24kg: 5,5
LC 2x32kg: 5x 2, 4reps (tot vol 30reps)

Oa BU-clean and hold 16kg: 20/20
Bar hang: 1 set
Kettlbell bench press 2x24kg: 6

Bridge work, triggerpoints & much stretch

My technical LC-focus was leaning back in the de-clean (see the comments previous post). I believe I already lean back in rack, so I take it that I should hinge over a little later when the bells descend. It felt right - smother drop of the bells and like they came up easier next rep (I don't understand the latter phenomenon :-).

I did some bench press. The bench is very low, but so far it seems good and very stable. I found it next to a bus stop.

Then I tried out a new pain-ball (for trigger points) that I did yesterday.

I got the idea from Mobility Wod (LINK) where they use them. I couldn't find them in Sweden, though they probably show up someday. In the meantime, I made this from two land-hockey balls. The trick was to drill exactly in the middle of the ball so that they roll evenly when paired. As balls are elastic, use a smaller drill bit than bolt. I used a 6mm drill for a 10mm bolt, and also got a grip challenge screwing the bolt in.
It was very nice for back and thoracic area (upper back). Like a meaner foam roller that works both mobility and trigger points.

LC-thumbs

2011-07-25T17:13:00.002+02:00

Today, I once more experimented with thumbs forward and backward respectively in clean for long cycle. I like the way bells fall into rack with thumbs forward. On the other hand, so far it feels like I get more of a comfy swing range of motion with thumbs back style. I think I see more of a hip hinge during the the "normal style"-reps in the video below. The research continues.

LC 2x20kg: 5

LC 2x24kg: 10
LC 2x28kg: 2,4,10,8,6,6,4 (tot vol 40reps)

Sumo dl 2x40kg: 20/1min
Bar hang: 60 sec
Bridgework, stretching, brettzels, trigger points

Wash your eyes with Merkulin
Two LC-videos with Sergey Merkulin for inspiration. First from front.

Then sideways:

As notified by Caestus previously, Merkulin also has several videos with assistance exercizes on his youtube-channel (you get there by clicking on the videos above).
--- ED---
Please, note Daniel's comment on thumb positioning below.

LC-day

2011-07-23T19:11:00.002+02:00

Warm up w 14 kg combos and oa 24kg LC

LC 2x24kg: 5
LC 2x32kg: 2, 2x 4reps, 7x 3reps (tot vol 31reps)

Push ups 3x 10reps

Bridge work & stretch

The LC felt ok and I felt I could increase my total volume. Actually, I PR:ed w 4reps in lc (ie 4 reps in a row). This is probably as I didn't do any snatch before. I didn't film my lifts so they could have looked like... though :-).

Gym and LC

2011-07-21T18:42:00.000+02:00

Tuesday 19th
High rep sets of:
Bench
Shoulder Press w bar
French press

Bridge work
Stretch

Still feel Friday's lifting in grip and hamstrings. It struck me that I haven't had a proper back-off week since before the Uddevalla LC comp March 5. Hence, I take it easy this week so I can train more during my vacation next two week :-).

Thursday 21st
LC 2x20kg, 2x24kg, 2x28kg: 5 reps each weight

LC 2x30kg: 3, 7, 3
LC 2x28kg: 12 (4rpm)
LC 2x24kg: 22 (7rpm)

Push-ups: 2x10

Bar hang: 60s, 45s

Bridge work & stretching

It is nice to see that 28s are becoming lighter. I mean they are very heavy, but I don't have the feeling of trying my one rep max in bench before lifting them.

33mm diameter tactical bar

Found a new pull up bar just outside my back door. Now I can do indoor bar hangs easier as well.

Two day's log

2011-07-17T16:37:00.000+02:00

Friday 15th
Combos 14kg bell
Snatch 24kg: 5/5
Snatch 32kg: 3/3, 22/22 (failed left technique caused hand switch)

LC 2x24kg: 5
LC 2x32kg: 5x 3reps

Jerk 2x32kg: 4

Outside swings 2x24kg: 3x 10reps
Inside swings 2x24kg: 10
Push up: 2x 10reps
Bridge practice
Front Foot Elevated Split Squat
Crush curls 14kg: 10
Walk with BU clean hold 14kg
Walk with BU OH-hold 14kg
Stretch

Sunday
Jerk 2x20kg, 2x24kg, 2x28kg: 5 reps each weight
Jerk 2x30kg: 3x 5reps
Jerk 2x28kg: 3x 7reps

Push up: 3x 10reps
Front Foot Elevated Split Squat
Bridge practice

Felt worn out in the body since Friday's workout. At first, I didn't understand why but when I looked at the training log I see I lifted more than usually. Today felt heavy, but I am happy with quite a fast tempo 7rep-set with 28s.

Did some more bridge practice. As seen in the picture upper back flexibility is limited. Results are too curbed lower back and positioning of knees. Anyway, it feels like a very good stretch and there are no pains or strains so I will keep practicing for a while. I also do other mobility exercizes with rubber balls, foamrollers and no tools, but I don't usually write about it here.

Jerk & bridges (Martone articles, Sanchez vid)

2011-07-13T17:58:00.002+02:00

Jerk 2x20kg, 2x24kg, 2x28kg: 3 reps each weight

Jerk 2x30kg: 3, 8 (+4rpm)
Jerk 2x28kg: 13, 10,10 (+4rpm)
Jerk 2x24kg: 10

(more) Mobility & stretching, then
Bridge work (see article one below + some partial bridges on hands)
Front Foot Elevated Split Squat (Link)

The bridges and Front Foot Elevated Split Squat. Taken together this ending made me feel very refreshed after the session.

Bridges continued
A leading Australian GS-athlete gave me those two links to articles by Jeff Martone on bridges. These bridges is what I would call "neck bridges" and should be especially good for those with rack problems (the hip flexors). My quest is rather for the handstand bridge, but the articles should help working up to that.

First article: Link
Second article: Link

Martone is one of the early RKCs, a juggling practitioner and Crossfit kb-instructor

My Australian friend also advised me to try out "wall walks." I think Pavel Tsatsouline has described that somewhere. Here is another link. I didn't dare this one today. If there was a rugged tree trunk to walk, and soft grass to fall down on might be better.

Ed:
Our Danish CMS, Thierry Sanchez, reminded me about the following video (can't embed):

http://www.youtube.com/watch?v=0h8xGpHLTfE

I haven't tried it out yet, but it kind of continues where the Martone progression ends.

Snatch, biceps & bridges

2011-07-12T16:14:00.002+02:00

Snatch 20kg: 7/7,14/14,40/40, 30/30,21/21,15/15,15/15 (142/142 total vol)

Biceps curl with bar
Oa biceps curl with bar
Oa bar hang 1/1
Bridges and stretching

I don't increase the volume of my snatch pyramides, instead I increase tempo and try to take shorter rests. I think I do ok (for my level) slow snatches and overhead rests. Moreover, over the week, jerk and heavier snatches gives enough oh-training.

I am thinking about doing bridges a goal of mine. I will play with them a bit before I make make a decision (goals are big for me, not to be decided suddenly). Anyhow, they should be great for jerks, racks and all over fitness.

Like most people, I could do them quite easy during youth. Nowadays, I have got stiffer. Even if I get head off the ground, I can't lock out the elbows properly due to backward thoracic inflexibility. Also, I think I over-extend lower back... Well, would be nice to be able to do back-bridges.

My google translate works again and I will roam the many good Finnish, Russian and German kettlebell-sites once more!

Run & jerk

2011-07-10T15:35:00.002+02:00

Run 3,3km
Jerk 2x20kg: 35(7rpm), 45(9rpm)
French press 20kgx 20reps

My grip and lower back felt fatigued so I went for more of an endurance session. It was the first run in a long time. I thought it should be easy to run as I am quite mobile during my new work (since October). I walk and ride a bike a fair amount everyday - never run though :-). But, it felt like I remember last season's runs. Ok, but not super-easy. Jerks after running was a lot more hard.

Check how far you run at http://www.jogg.se (works globally)

Snatch

2011-07-09T20:45:00.000+02:00

Warm-up w 14kg combos

Snatch 24kg: 5/5

Snatch 32kg: 3/3, 21/21,10/10
Snatch 24kg:20/20
Snatch 14kg with fleece gloves: 20/20/15/15/10/10/5/5

BU clean & hold 24kg: 3 sets alternating hand each rep

Bar hangs: 3set
Oa bar hang: 1/1

The 32kg snatches, I aimed for 30/31, but after 21 reps I thought I should change my technique - got confused and I failed to lock the bell out - so I switched arm. Not to say I could do 30/31, but it was my aim anyhow :-).

Jerk

2011-07-06T18:50:00.001+02:00

Jerk 2x20kg, 2x24kg, 2x28kg: 5reps each weight

Jerk 2x30kg: 6

Jerk 2x28kg: 16
Jerk 2x24kg: 26/3min

Pull-over 20kg: 20reps
Push-ups on kb-handles: 2x 10reps
Biceps curls w bar 20kg: 15reps
TGU 1 per side first 12kg, then 20kg
One arm rows 12kg: 10/10

Stretching

The grinds are not for adding mass, or anything else such 80-ish. It is more of prehab/wellness, to lightly work a different range of motion than usually.

Snatch pyramid

2011-07-05T17:15:00.003+02:00

Snatch 20kg: 7/7,14/14,40/40, 30/30,21/21,14/14,14/14 (140/140 total vol)

It was hot, no breeze as well as humid today, and I sweated like a pig. Moreover, I had forgot my wrist wraps and the last sets it felt like lifting with fleece gloves. I got to practice snatch from squat a bit and - out of necessity - even started to use the finger lock which I normally can't do. Palms got sore.

No need for anything more today. Maybe, jerk tomorrow.

Your wrist wraps are your friends if you are as slimy as me :-)

Long Cycle

2011-07-03T17:47:00.000+02:00

Long cycle 2x20kg, 2x24kg, 2x28kg: 5reps each weight

Jerk 2x30kg: 4

Long cycle 2x28kg: 10
Long cycle 2x24kg: 23/3min

Snatch 20kg: 10/10

Farmhold superset: 2x40kg/1min->2x24kg/1min
Abdominal exercize: 10reps (don't know its name, a bit like jack-knife :-)

Stretching

A sweet little session. Next training probably on Tuesday, maybe Wedensday as well, and then rest Thursday.

32s and even biceps-curl

2011-07-01T17:29:00.000+02:00

A.M.
Warm-up kombo 14kg

Snatch 24kg: 5/5
Snatch 32kg: 3/3, 26/28

Systemic, and then shoulder, failure before grip failure. No 61 reps yet

P.M.
Warm-up kombo 14kg

LC 2x24kg: 5
LC 2x32kg: 3,3,3,2

Jerk 2x32kg: 5, 5

French press 14kg: 20reps
" " 24kg: 2x 8reps

Biceps curl w bar 25kg: 8reps
" " 33kg: 4reps

Some press-outs with the 32s, but not all the time like a month ago.

Maybe, I should change the name of this blog as I am doing more fitness/strength training at the moment rather than orthodox GS-training. On the other hand, depending on the school, fitness and strength are also a periodically recurring phase of GS-training.

LC & Snatch

2011-06-28T19:03:00.000+02:00

LC 2x20kg: 5
LC 2x28kg:4x 10reps (4rpm)

Snatch 12kg, fleece gloves & talcum: 10min (5m/5m)

Push ups on kb handles: 3x 10reps

The long cycle with 28s - happy that I could do 4x10. Long rests in between. Two things made this hard, on the one hand, the weight, on the other hand, the tempo. I am a very lazy lifter tempo-wise and have to struggle to fight that.

The snatches, I pretended that I was lifting a 32kg bell and thus get a more distinct yank in the lower swing (so it "flies" up, and I don''t lift it over head :-).

Hot weather today, but I have a fan.

Long Cycle

2011-06-26T17:24:00.002+02:00

Friday 24th
LC 2x24kg: 10
LC (w pressouts) 2x32kg: 6x 3reps

Jerk 2x24kg: 30

Oa BU-clean 24kg: 2x 5/5reps
Outside swings 2x24kg: 2x 10reps
Farm walk 2x32kg: Once
Bar hang supersetted with farm-holds w 2x24kg: a couple of times (neither exercize to max, but the whole combination to failure)
Biceps curl w bar 24kg: 15reps

I wanted to snatch today, but a few reps with 14kg showed that my palms could not take it

Sunday 26th
LC 2x20, 2x24, 2x28: 3rep each weight

LC 2x30kg: 7
LC 2x28kg: 13

LC 2x20kg with fleece gloves and talcum: 40reps

French press 20kg: 15reps

I did a test today on where I stand with 30kg bells, just to get a point of reference. In a month or so, I plan to retest. Closest goal with 30kgs is 10reps. I also did testing with 28kgs, at 13 reps I felt I could not maintain ok lockouts so I quit. However, I did 18reps w 28kg a while ago. Anyway, my 28kg goal is 20reps.

The LC with fleece gloves taxed cardio and grip a lot. Grip felt like in a competition set with more and more deadclean.

Jerk drop set

2011-06-22T18:13:00.000+02:00

Jerk 2x20kg: 5
Jerk 2x24kg: 5
Jerk 2x28kg: 5

Jerk 2x30kg: 3 (5 breath lockouts)
Jerk 2x28kg: 10 (2 breath lockouts)
Jerk 2x24kg: 10,10
Jerk 2x20kg: 20

Push-ups: 2x 10reps
Pull-over 20kg: 20reps
Biceps curl 20kg: 15reps

The jerk sets, of course, were not super-setted. The 30s felt heavier than last week - might be that I travelled around a lot on bike today.

Snatch pyramid & wrist curls

2011-06-21T17:09:00.000+02:00

Snatch 20kg: 7/7,14/14,40/40, 30/30,20/20,14/14,14/14 (139/139 total vol)

Wrist curls various high rep versions with barbell

Farmer's walk 2x20kg: once

Stretching

Got real pump in forearms.

LC strength, snatches & mobility

2011-06-19T17:55:00.001+02:00

Eleiko Strength & Conditioning bell

Oa lc 14kg, 24kg, 32kg: 3/3 each weight

LC 2x32kg: 5x 3reps

Snatch 24kg: 5/5, 45/45 (Eleiko S&C bell)

Outside swings 2x24kg: 3x 10reps

Farm walk 2x32kg: a few lapses

Mobility & Stretching

The long cycle felt better today even if it's nothing to brag about. Less press grove, clearer 2nd dip.

The snatching was nice. Is it easier, or not, to snatch a "Strength & Conditioning bell?" There is less of a lever in lockout (due to size) so stability is easier. Grip is thicker, but on the other hand, cast iron gives a rougher surface to hold on to.

Long Cycle

2011-06-16T18:51:00.000+02:00

LC 2x20kg: 3
LC 2x24kg: 5
LC 2x28kg: 5

Jerk 2x30kg: 3

LC 2x28kg: 18, 8
LC 2x24kg: 19
LC 2x20kg: 11

BU-cleans 20kg: 1min/1min
French press 20kg: 20reps
Farm walk 2x40kg: 1min
Wrist roller 12kg: 1 min (continous up & down)

Wonderfull feel-good session!

Yesterday, I was wearing a kettlebell tee-shirt. A cassier at the food store told me that he wanted to learn how to lift kettlebells and asked where to turn (we're in Gothenburg). I said Kettlebell center and Fighter center are two very good places to start. I also added that my personal favourite place is Uddevalla Kettlebells but that it might be too far - at least before you get fanatic about the iron toys. If you have other tips about where to get good beginner instruction in Gothenburg, you're tips are welcome below.

Snatch pyramide

2011-06-14T17:52:00.000+02:00

Snatch 20kg: 7/7,14/14,40/40,20/20,* 30/30,14/14,14/14 (139/139 total vol)

Back to my Tuesday snatch pyramide habit. *The order of the 30rep and the 20rep set is reveresed. I failed at making the 30/30 rep set at first, mostly because I was too sweaty and handle began to slip. Then I went out-doors and it was no problems. Cool, fresh winds dry you up quickly and make snatch grip considerably easier. Probably, if I was to do my 32kg snatches indoors, my numbers would be even lower.

Jerk

2011-06-13T18:15:00.000+02:00

Jerk 2x20kg: 5
Jerk 2x24kg: 5
Jerk 2x28kg: 5

Jerk 2x30kg: 3 (5breath lockouts)
Jerk 2x28kg: 10 (2 breath lockouts)
Jerk 2x24kg: 8, 9

This session is, of course, inspired by the generator's drop set and lockout focused approach. I like it as it helps keeping my technique cleaner.

Tomorrow, hopefully 20kg snatches. Yesterday, was no kettlebells, but over one hour of mobility, stretching and self-inflicted rubber-ball pain.

Snatch 32s

2011-06-11T18:22:00.003+02:00

Snatch 24kg: 5/5, 5/5
Snatch 32kg: 3/3, 25/26

Clean 2x32kg: 10

Farm walk 2x32kg: three walks at uneven ground

A snatch PR for left arm! Right arm was 26 with one possible no-count. It was mostly systemic failure. Muscularly, shoulders got tired and as well as legs. I would say shoulders got more tired than grip.

Generator session II, and traditional gym

2011-06-08T18:19:00.002+02:00

Tuesday 7th
Light high-rep sets of:
Bench press
French press
Shoulder press (bar)
Pull-overs
Lat-pulls

Felt muscle soreness in pecs and shoulders this morning :-).

Wedensday 8th
Jerk 2x20kg: 5
Jerk 2x24kg: 5

(start generator work)
Jerk 2x28kg: 6 (5breath lockouts)
Jerk 2x24kg: 19 (2 breath lockouts)
Jerk 2x20kg:16
Jerk 2x20kg:17

Snatch 28kg: 5/5 (5breath lockouts)
Snatch 24kg: 17/17 (2breath lockouts)
Snatch 20kg: 29/29
(end generator work)

Snatches 12kg with fleece gloves: 4 min

Did the second session with the Generator (LINK). It was so fun and varied last time; even harder today. 44 years young, I should probably put the progression curbe on "flat," not medium. (Ed. cf comments below)

The 12kg snatches was to try out a new breathing pattern in snatch.

This session deserves a Charles Bronson picture.

Biathlon session with generator

2011-06-05T19:21:00.001+02:00

Jerk 2x20kg: 5
Jerk 2x24kg: 5

(start generator work)
Jerk 2x28kg: 5 (5breath lockouts)
Jerk 2x24kg: 16 (2 breath lockouts)
Jerk 2x20kg:13
Jerk 2x20kg:15

Snatch 28kg: 5/5 (5breath lockouts)
Snatch 24kg: 15/15 (2breath lockouts)
Snatch 20kg: 25/25

Tried the GS training program generator discussed previously (LINK); also take a look at the comments.

Generator: LINK

If you click the picture above, you can see my settings. I chose these rather arbitrarily - I don't have the focus right now to work with a strict and set program.

Some reflections from today's first try-out:
- it was a lot harder than I guessed initially. I think the static lockout holds may have contributed. But, also grip and cardio got taxed.
- it is a lot of lockout-focus. I could do one of these sessions now and then in order to improve my lockout. I got very tired in triceps, which is one of my weak lockout-points.
- it was very fun and varied training. Different weights, different lockout times, both snatch and jerk, as well as shorter sets instead of mentally challenging long timed sets.

I just tried one session of the programme so it says nothing about how my progression and the programme's progression would concur. I should really sit down and calculate realistic goals for the generator's time frame. I will return to the generator more. If you choose to work with the generator, Kalle who invented it, wants your feedback.

Various w handlebells

2011-06-04T16:40:00.000+02:00

Snatch 32kg: 4/4, 20/20
LC w pressout 2x32kg: 2,3,3,4,3

Some oa presses w 24kg
BU-clean to hold 24kg
Farm walks 2x32kg

Training in the bright sunshine. A few jerks were without pressout.