Current training – January 2012

I’ve been really enjoying pressing kettlebells recently.

My main short term goal is to consistently clean & press the 24kg kettlebell and I’m doing a few things to help get there.

On Monday I’m doing jerks with the 28kg, with a controlled negative folowed by swings. The idea here is to build strength with the heavier kettlebell, and make the goal bell feel lighter (in my head at least!).

Then on Wednesday and Friday I’m getting some volume in with the 20kg so practice the press, with one day lighter and one heavier.

I found the 16kg kettlebell always felt heavy until I spent time with the 24kg, then it felt like a toy. I want to replicate that. 

Let’s see how it goes.

Monday

  • A1: 28kg KB jerk R/L – 3-5
  • B1: Front lever (tuck) – 12sec
  • B2: 28kg KB swing R/L – 5-10

5 sets of A1 then 5 rounds of B1-B2

Wednesday

  • A1: 20kg KB clean & press R/L – 2
  • A2: Embedded back lever (adv tuck) – 12sec
  • A3: 20kg KB clean & press R/L – 3
  • B1: 28kg KB swing R/L – 8-10

3 rounds of A1-3, then A2 again, then 5 sets of B1
 

Friday

  • A1:20kg KB clean & press R/L – 2
  • A2: Embedded back lever (adv tuck) – 12sec
  • A3: 20kg KB clean & press R/L – 3
  • A4: Embedded front lever (tuck) – 12sec
  • A5: 20kg KB clean & press R/L – 5
  • B1: 24kg KB swing R/L – 10

3 rounds of A1-5, then A2 and A4 again, then 3 sets of B1

Saturday/Sunday (maybe)

Run/MovNat/parkour

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