Jerk, 20kg, pulse

Jerk 2x20kg: 10, 53(5min; 96% MaxHR), 48 (5min 95% MHR)

Light squats and stretching

20kgs are hard. Focused on dip speed and just conditioning, to reach high heart rate through less few reps per minute.

Jerk

Oa jerk 12,20,24kg: 5/5 each

Jerk 2x20kg: 5

Jerk 2x24kg: 5
Jerk 2x28kg: two ladders of 2,4,6
Jerk 2x20kg: 52/5min

My grip was all fried since Saturday, so I cut snatches today. I also did some moving of stuff today.

I read a forum post by a guy called Jake Heke. He is usually right about most things and he wrote that Eastern GS lifters never stop with strength training earlier than 3, or 4, weeks before competition. Thus, I did some 28kg jerks instead of with 24kgs. The forum in question is a bad place so I wont give out the web-adress (your computor would probably have blocked it anyway).

My 52reps with 20kgs might be a PR, I had more in the tank though. The higher rpm's are hard to me. Destiny's only blessing of me, from a GS-point of view, is that I am made for a comfortable rack. So, of course, resting becomes quite tempting :-).

Below is the updated plan for my training up to the Uddevalla comp 5th of March. It's good that I did  such a template, but it also reminds me why I am so cautious of too strict pre-set programs and prefers going by intuition (i.e. the physical feel of the day). Well, with some maturity one should be able to combine the two.

Jerk

Oa jerk 12,20, 24kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x24kg: 5, 10
Jerk 2x28kg: 2,5
Jerk 2x32kg: 3x 2reps
Jerk 2x28kg:10
LCCJ 2x24kg: 20/3min
Jerk 2x24kg: 20

Floor press 2x20kg: 2x 15reps

Had planned for at least one more 20reps jerk set but the LCCJ made me quite breathtaken. It's a very nice lift.

Den starkaste mannen i Ryssland 2010: Enarms stöt 85kg

Jag har alltid tänkt att det bara är en tidsfråga innan kettlebells börjar dyka upp på strongman-tävlingar. Här lyfter några atleter en 85kgs kettlebell på ett event i ryska Perm:

Länken hittade jag på bloggen Физкультуру в массы! (LÄNK). Där finns en del kul filmer med mera. Bland annat sysslar bloggaren ifråga med att öppna klot, fylla dom med bly, svetsa och sånt; verkar med andra ord som att jag har en själsfrände någonstans på vidderna i öster.

Push / stöt med normala vikter

Jerk 2x 20kg: 5
Jerk 2x 24kg: 5
Jerk 2x 28kg: 5
"Jerk" 2x 32kg: 2,3,2 (w press outs & such)
Jerk 2x 24kg: 3x 20reps

Det mest spännande idag var att testa att stöta 32orna. Ett, eller två reps, var väl ok. Resten var press-outs och andra styggelser. Det är bra hursomhelst att få perspektiv på vad 32kg väger egentligen. Dessutom, om jag gör såhär ibland, kommer stöt med 28orna att bli lättare om ett tag. Och då blir 24kg än mindre tunga. Dessa planer förutsätter dock att inte kettlebell-polisen kommer och arresterar mig för att jag tränar med 32or innan jag uppfyllt tester, ranker, och fan vet vad, med lättare vikter :-).

Det jobbigaste var 20-seten med 24kg. Komplett protokoll är 5x 20, jag hade tänkt mig 4x 20 idag, men 3x 20 räckte kände jag då jag är lite trött och inte ville ha ett hårt pass.

Biathlon session & a little grip

Snatch 24kg: 5/5, 30/30

Jerk 2x24kg: 5,10,25,20,20
Jerk 2x28kg: 3

Bu clean 20kg: 1min/1min (comp bell)
Bu clean 16kg: 1:20min/1:20min (Eleiko S&C bell)

Farm holds 2x28kg: 1min

Felt like a hard session - it's quite warm and humid outdoors? Fun though. The BU-cleans were interesting - one aspect is to go quite slow (Federenko explains below). I don't know what I was thinking, but I thought I could knock off 2min/2min with 20kg :-).

This is how I wanted my Bottom Up-cleans to look.

Jerk: 1 min rests

Oa jerk 20kg: 5/5
Jerk 2x20kg: 4x 10reps
" " 2x24kg: 3x 10
" " 2x24kg: 4x 10
" " 2x26kg: 4x 3reps

One min rest between all sets, also when changing weight. Held a brisk tempo, in order to contrast against the several longer timed sets I have been doing lately - and rest grip.
I liked this approach to training, felt like running in hilly terrain while alternating sprints and slow tempo.