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Journey into Long cycle

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Clean & Push Press
2x28kg
132 reps

1 session left for this last cycle, think after that my coaching should start aswell.
So far I've really enjoyed the Giant for Its simplicity. I see an issue with running it for too long though, great plateau breaker and for sure a nice mass builder but I miss lunging, snatches, pullups, pushups, that kind of stuff.
 
max1993 said:
Clean & Push Press
2x28kg
132 reps

1 session left for this last cycle, think after that my coaching should start aswell.
So far I've really enjoyed the Giant for Its simplicity. I see an issue with running it for too long though, great plateau breaker and for sure a nice mass builder but I miss lunging, snatches, pullups, pushups, that kind of stuff.
Click to expand...

Was that one session? Thats s***load of reps!
 
Yes it was, 33 sets in 30', whole lot of huffing and puffing. but the sets felt really solid. I may have started a little too conservatively considering my 10RM. Considering that I haven't had much double clean experience beforehand. Probably (hopefully) dialed in my technique, resulting in those high rep numbers with relative ease.
 
Lots of deep squat mobility, with presses, bottom-up press, duck walks.
Some one-arm juggling with the 16k and the 24k.
Single 28kg 15' carry.
 
2x28kg Bell
12 rounds of 5 cleans + 3 Squats + 2 reverse Lunges
15'

1x24kg Bell
10' of 7+7 Snatches OTM
-> 140 snatches

3x20 close grip pushups
3x5+5"hold each rep wood block pullup
 
During my 8 weeks experience with The Giant, I completely fell in love with the double clean&jerk. Thus I've seeked guidance for my journey to long cycle clean&jerk + snatch. Really love the programming so far, and I like the challenge and effort this puts ahead of me. Will see where this journey is taking me.
Currently doing 3 kettlebell sessions a week, two focused on the C&J, one on the snatch. On the off-days, I go for rucks twice a week, and one offroad run.
 
Few days ago I decided to give long cycle C&J a serious try again. I've planned out about 8 weeks in advance by now and want to share my journey again in this log. I think the training could be more effective, if I owned more bells, such as double 14's, and double 18s but I'll make due with what I have right now. My goal is to reach 100 reps in 10' with the double 16 for now, after that I'll get a pair of twenties.
Current max: 65 reps

Overview

3 weekly sessions
  • Long cycle 2x16kg
    • 4x2'/3x3'
    • 7-10x1'
    • 1x5-10
  • Jump Squats
    • starting with 20kg
    • 20rpm
    • starting with 2', working up to 5' =100 reps
  • Close grip pushup
    • 20rpm
    • full elbow lockout
    • starting with 2x1', working up to 5' aswell
  • Overhead walk
    • 2x16kg
    • working up to 5'
  • Farmers walk
    • 2x16kg
    • working up to 10'
  • 1 set each of
    • Glute ham raise
    • Ab-wheel
    • Pull-ups (with hanging pauses)
4 weekly running sessions (4-5km each, trying to slowly improve my time on those)
 
21.05.2020
First session

  • Long cycle 2x16k
    • 4x2'
    • 10rpm
    • 1' Pause
  • Push ups
    • 2x1'
    • 20rpm
  • Jump squat
    • 20kg
    • 3'
    • 20rpm
  • OH-walk 2x16k
    • 2x1'
  • Farmers walk 2x16k
    • 5'
  • GHR x9
  • Ab-Wheel x8
  • Pull up x12
  • Run:
    • 4,5k in 29'
 
  • Long cycle 2x16k
    • 7x1'
    • 12rpm
    • 1' Pause
  • Push ups
    • 3x1'
    • 2x20 1x15
  • Jump squat
    • 20kg
    • 4'
    • 20rpm
  • OH-walk 2x16k
    • 1x1'30"
  • Farmers walk 2x16k
    • 6'
  • GHR x10
  • Ab-Wheel x9
  • Pull up x13
 
  • Long cycle 2x16k
    • 1x6'
    • 7rpm
    • 10rpm last minute
    • 45 reps
  • Push ups
    • 1x2'
    • 22rpm
  • Jump squat
    • 20kg - next session 22,5kg
    • 5'
    • 20rpm
  • OH-walk 2x16k
    • 1x1'40"
  • Farmers walk 2x16k
    • 7'
  • GHR x10
  • Ab-Wheel x10
  • Pull up x14 - those feel surprisingly easy, think it's due to longer pauses in the hang position
 
  • Long cycle 2x16k
    • 3x3'
    • 9rpm
  • Push ups
    • 1x2' + 1x1'
    • 2rpm
  • Jump squat
    • 22,5kg
    • 3'
    • 20rpm
  • OH-walk 2x16k
    • 2x1'
    • definetly the hardest for me
  • Farmers walk 2x16k
    • 7' 30
  • GHR x11
  • Ab-Wheel x10
  • Pull up x15
  • Stark Press 12kg x5
 
  • Long cycle 2x16k
    • 8x1'
    • 12rpm
  • Push ups
    • 1x2' + 1x1'
    • 20rpm
  • Jump squat
    • 22,5kg
    • 3'
    • 20rpm
  • OH-walk 2x16k
    • 1x1'30"
    • definetly the hardest for me
  • Farmers walk 2x16k
    • 8'
  • GHR x11
  • Ab-Wheel x10
  • Pull up x16
  • Stark Press 12kg x5
 
  • Long cycle 2x16k
    • 4x2'
    • 10rpm
    • felt surprisingly easy, not sure which pace I'll go for in the test next week
  • Push ups
    • 1x2' + 1x1'
    • 20rpm
  • Jump squat
    • 22,5kg
    • 4'
    • 20rpm
  • OH-walk 2x16k
    • 1x1'30"
  • Farmers walk 2x16k
    • 8'30"
  • GHR x11
  • Ab-Wheel x10
  • Pull up x16
  • Stark Press 16kg x4
 
After just two weeks of only handling the 16's I've realized how heavy all the other bells feel now. Guess that's mostly psychological because the 16's are just not intimidating at all, and have always been easy to throw around. I think that will change when I move up my long cycle weights, probably around the 24's mark but that's still a long way to go, let alone ever being able to finish a 10' set with a 32.
 
  • Long cycle 2x16k
    • 1x8'
    • 7rpm
    • last set 11 reps
    • 60 reps
    • will shoot for 7 or 8 rpm for the test 10' next week
  • Jump squat
    • 24kg
    • 3'
    • 20rpm
  • OH-walk 2x16k
    • 1x1'40"
  • Farmers walk 2x16k
    • 9'
  • GHR x12
  • Hanging leg raise x7 + hanging knee raise x7
  • Pull up x16 +4x2
  • Dips
    • 2x1' 20rpm
    • I think for now I'll focus on either double kettlebell bench or close grip because dips and pushups are just killing me after long cycle sets
 
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