Halfakneecap
Level 6 Valued Member
So, it’s good for strength, power, muscle mass and conditioning. Damn, nearly 60 clean and jerks with 2x36kg bells then 10km of rowing. Just amazing
This is a really nice way to get into 'stress free' work - set a time frame, and let the repeats happen according to the day's ability.
I like to recommend for A+A training the use of a hr monitor. Starting the next repeat at a (low) baseline. It is foolproof. And as you say you literally 'see' the rising of a baseline with hr charts over time. Therefore the hr monitor is very usefull for A+A work. Surely rest between repeats can be guided by calmness/urgency to breath without a monitor - but with hr graphs development becomes pretty obvious.I like that, and then over time a baseline emerges, and serves as an indicator of proficiency at that given time interval for that load and reps. +/- a standard deviation from said baseline I should expect to see a baseline rise over time.
I generally feel that the average heart rate should be in the zone 2 range as a thought for going the distance so to speak.I like to recommend for A+A training the use of a hr monitor. Starting the next repeat at a (low) baseline. It is foolproof. And as you say you literally 'see' the rising of a baseline with hr charts over time. Therefore the hr monitor is very usefull for A+A work. Surely rest between repeats can be guided by calmness/urgency to breath without a monitor - but with hr graphs development becomes pretty obvious.
Follow up.View attachment 19049
This is my HR from today's session.
KBSF Plan A, 30x1 LCCJ per arm @ 20 kg (much lighter than Harald...) - my 10RM weight.
The spike happened when I didn't do fast-and-loose, but checked my phone to see my HR graph
It will be interesting to see how this develops with increasing density.
Still you got into a nice steady state. You can probably go quickly to 2 full reps on the C&J.Follow up.
Today I did 30x C-J-C per arm @20 kg. The added clean made quite a difference. 23 more BPM than last time.
View attachment 19068
Maybe. Not to be a killjoy, but there can be a huge difference among the same workout administered at different times just from, for example, a 10 degree drop in temperature.Another follow up:
After two weeks of a strength block (C&P) I returned to LCCJs and repeated my last work load twice. Here is the comparison from 1st to 3rd session. Average HR is 5 beats lower and I felt more calm and in control. So there are definitely some adaptations happening under the hood.
Sure. Conditions were pretty similar though, and the middle session showed the same trend.Maybe. Not to be a killjoy, but there can be a huge difference among the same workout administered at different times just from, for example, a 10 degree drop in temperature.
I witnessed the same trend. I think that's the magic of the two-week stabilization period: you can measure progress in the HR drop and it's most likely to stop in, surprise, two weeks. So only then do you add another clean to the mix.Another follow up:
After two weeks of a strength block (C&P) I returned to LCCJs and repeated my last work load twice. Here is the comparison from 1st to 3rd session. Average HR is 5 beats lower and I felt more calm and in control. So there are definitely some adaptations happening under the hood.
View attachment 19333
to add another killjoy: @Bauer was not getting 'conditioned' - he just got more efficient with technique and more convenient with the scheme - but nevertheless he's getting into improved condition. The real fun and magic will unfold when getting into the full 3 reps on 30 sec: you will be getting even more efficient with tha added side effect to be getting more conditioned.Maybe. Not to be a killjoy, but there can be a huge difference among the same workout administered at different times just from, for example, a 10 degree drop in temperature.
Yes, it's easy to confuse test familiarity with improved conditioning. Does it matter whether it's one or the other? Maybe, but maybe not.to add another killjoy: @Bauer was not getting 'conditioned' - he just got more efficient with technique and more convenient with the scheme - but nevertheless he's getting into improved condition. The real fun and magic will unfold when getting into the full 3 reps on 30 sec: you will be getting even more efficient with tha added side effect to be getting more conditioned.
I agree. And I wasn't necessarily implying that my conditioning improved.Yes, it's easy to confuse test familiarity with improved conditioning. Does it matter whether it's one or the other? Maybe, but maybe not.
I like how you’re using two week blocks between grinds and ballistics here.I agree. And I wasn't necessarily implying that my conditioning improved.
If strength is a skill, as a wise man once said, then I am fine with the interpretation that I merely improved my skills - of doing the LCCJ, resting between sets, and getting through the session more efficiently - or even the skill of sleeping better.
I've heard that there are benefits to longer blocks, like 4-6 weeks as opposed to two. Have you considered doing that?I agree. And I wasn't necessarily implying that my conditioning improved.
If strength is a skill, as a wise man once said, then I am fine with the interpretation that I merely improved my skills - of doing the LCCJ, resting between sets, and getting through the session more efficiently - or even the skill of sleeping better.
Well done, keep some charts of 'improvement' posted. I love this stuff.I agree. And I wasn't necessarily implying that my conditioning improved.
If strength is a skill, as a wise man once said, then I am fine with the interpretation that I merely improved my skills - of doing the LCCJ, resting between sets, and getting through the session more efficiently - or even the skill of sleeping better.