My training plan

[Xcal]

On Day. but not conducive to TGU.

a) Warmup: 2 sets of the circuit
b) Swings:
1. 2H ladder 5,6,7,8,9,10 =45. 45s break between sets. long recovery after super-set
2. 1H strong hand ladders as above.
3. 1H stronger hand ladders as above.
long rest
c) sets of 3rep:
1. GB Squats
2. GB Front lunges
3. GB back lunges
d) a handful of presses each side

 

[Xcal]

Followed this today:

Below is something along these lines (strength moves performed at a certain pace):

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was awesome! totally refreshed and ready for more.
warmup 7min.
practice EMOM from 9minutes until end (~26 minutes):

1. 1 clean
2. 1 press
3. 1 lunge
4. set KB down (I took 22-28s with many pauses in the lunge...a few fast ones were closer to 15s).
5. recover till top of next minute

EMOM: repeat with a different lunge of 4 with each hand:
- forward left knee down
- forward right knee down
-back left + right down
- also did a few presses while on one knee...not many.

 

[Xcal]

Today on-day

warmup: 2 laps + 5 more GB prying squats

Phase 1 Swings

5-10 rep ladders, EMOM, 2 min rest (getting better at counting in ladders)

2H = 45 swings

LH = 45 swings

RH = 45 swings =135 swings

rest/recover

Phase 2: Press+lunges every 2min on the min

Rep 1:

Clean left hand

Press

forward lung left leg + press

forward lung right leg + press

set down

Rep 2:

As above right hand

Rep 3:

left hand, backward lunges

Rep 4:

Right hand, backward lunges

Rep 5:

Clean left hand

Press

rack position

left leg forward lunge

right leg forward lunge

left leg back lung

right leg back lunge

set down

Rep 6:

As above right hand

rep 6 was a smoker to close the day

walk to 75% HR

various hip stretches 90/90 mostly

 

[Xcal]

yesterday was a rest (drove across the country for 6 hours)
Today = Long Easy run

 

[Xcal]

Yesterday, Mondy 4 March. On day:

first time doing all exercises with the 16kg

warmup 2 rounds. Prying GB squats with Biceps curls was a nice challenge

swings ladders:

EMOM 5,6,7,8,9,10 = 45 per circuit

3 circuits: 2H, rest for 2min or so, 1H Strong, rest, 1H stronger

HR graph shows a beautiful set of steps for the 3 circuit laps

longer rest

TGU half getup to knee: 5 sets, 1+1 = 10 total.

Technically easy, but the weight was a good new challenge. Packed my should in tighter than before

 

[Xcal]

Yesterday's plan was to take an easy 5km walk with the 12kg bell.
Plan failed. I ended up talking to people along the way and lost distance/time, and got tired
gave up on the plan early on the route.
walked in LOTS of waiter's press. some rack, some suitcase.
did many 1rep snatches: success

 

[Xcal]

an interesting session yesterday. I was mentally and physically tired so decided to do an easier session with the 16kg (e.g. fewer reps per set). I didn't complete the first step of my plan (warmup + swings + TGU). half way through the warmup I started free-rolling with various KB exercises in my repertoire. The stimulation of variety made me end up doing quite an intense session! I did the following in no order rhythm or rhyme:
- very slow half TGU
- manymany lunges and squats in goblet + rack position
- few swings 2h, 1h
- haloes
- manymanymany cleans
- some push presses some military presses
- lots of tai chi between sets.

 

[Xcal]

Hmm, what did I do yesterday? (Thursday 8 March)

all with 16kg. my poor 12kg is relegated to the back line since Saturday.
Warmup x2. extra time in prying squats.
2H ladders: sets of 5-10 reps. EMOM
rest/recovery for 2 minutes or so
1H ladders: sets of 5-10 reps. EMOM
rest/recovery for 2 minutes or so
1H ladders: sets of 5-10 reps. EMOM
rest until HR hit 100bpm
2or3 sets of 1+1 half TGU's to 1 knee. was tired and decided to call it a night.

90/90 sit for a bit.

 

[Xcal]

today is REST WOOOOOOHOOOOO. been so busy, and the 145 swings every 2or3 days since Sunday is taking its toll on my energy level. I was very comfortable with 100 swings.

This is the end of my heavy week with the 16kg. I'm taking an easy week. I just need to figure the format and definition of "easy with 16kg".

 

[Xcal]

Stepping up the weight. Easy week.
no clock watching today. it was all about letting HR drop to 99bpm (<60%).
Immediate active recovery for at least 15s, then towards the end i stood still if necessary
first time full TGU with 16kg

- usual Warmup
- 115 swings in sets of 5 reps. (35 each of 2H, strong hand, and stronger hand)
- Turkish Getups: 3 sets of stringer+stronger hand.
- dynamic stretches

 

[Xcal]

I believe i'm in week 9 of my 12 week program. Technically, I trained for <8 weeks as I took ~10 days off due to travel+health

easy week, off-day yesterday (11 April, Monday). all 16kg
decided to free flow and do whatever KB tricks I felt like, for as long as I felt like it.
rule 1: recover HR between tricks
rule 2: absolutely no watching of clock or HR other than rule 1
some Yang style 24 step Tai Chi in between sets...I still have not progress beyond the first phase of the form. no need to rush.

technology failure: my phone crashed at 27minutes into the session. I continued for maybe 20 minutes more. disappointing because 27 minutes is not recognized by my medical aid for loyalty points...a 30 minute recorded exercise is the minimum.

tricks included, all with 16kg:
- short farmers walk to warmup, with 12kg+16kg....<100m.
- prying GB squats
- halos (10+10 in 1 set)
- 2h swings
- 1h swings with in-flight switches
- tons of cleans
- many presses, eventually strong hand failed, and I stopped pressing.
- tons of lunges (back+ forward)
- aborted TGU with strong hand (the 2nd last trick of the day). I got to 1 knee and decided to abort
- 1 Full TGU with stronger hand (last trick of the day)
- ok final trick: ~20m farmers walk to put the 2 KBs away.

 

[Xcal]

12 April. easy On-day. all 16kg
usual warmup. strong prying GB squat. almost @$$ to gr@$$ and bicep curls.
over 10 sets of 10 reps swings. I lost count. >5 sets = 2h. at least 3+3 sets of 1H swings
2 sets of 1+1 TGU without failure.

a combo of watching the clock for every 2min on the min, or rested till HR dropped appropriately.

 

[mikhael]

I lost count.

I have a white magnetic board on which I always write an 'X' in order to not lost count during swings. After each set the 'X' is wiped out. If you do not have such board you can use coins, or anything that will help you counting sets.

 

[Xcal]

you can use coins, or anything that will help you counting sets

Lovely! thanks. I used to do this when I swam. a few small stones at each end of the pool that i would pile-up and move around to keep track. this is now in my KB routine

 

[Xcal]

Yesterday, off day. just a bunch of KB tricks with 12kg for 45 min or so. no rythm or rhyme. my HRM battery was dead so no monitoring/clock. lots of presses, TGU, few snatches, 1h inflight swings, lunges, presses, etc.

On day. today, Friday.
no warmup.
9 sets of 10x1H swings every 2 min on the min. there was an extra 2min break somewhere
1 sets of 10+10 1h swings
long rest (4min?)
3 sets of 1+1 full TGU
4 min rest
2 sets of 1+1 full TGU

Week 9 of 12: GOAL ACHIEVED!
Untimed milestone of 100 1H swings + 10 TGU, 50% each hand.
<45 minutes

Was still fresh so continued practicing racks every 2min on the min.
2 sets of 10 x 1H racks
4 sets of 5 x 1H racks (or something)
ended at 58min

lots of stretching: legs and toes, ankles,

 

[Xcal]

Saturday (yesterday)
- Easy run. plan was for a 70min recovery run, but my body wanted to go a bit faster so I ran with it occasionally. Overall it was a very slow non-stop jog.
- Followed up with tai chi and stretching of legs for 20min.
- 2 sets of HR data below

Run



Tai Chi + stretching

 

[Xcal]

Today, final day of phase 2. Ready to kick-off phase 3 tomorrow.
Off day, easy practice of various tricks.
- waited till HR dropped to 90 in between each set (e.g. 5 swings LH -> 90 bpm -> 5 swings RH -> 90bpm ->)
- waited till HR dropped to 85 in between each trick (e.g. 4 TGU -> 85bpm -> 20 Halos -> 85bpm -> 50 swings -> 85 bpm ->)
All 16kg in order

TGU	1 set of L, R, L, R = 4 reps non-stop. 1st time achieved with 16.
Halos	1 set of 20 in total, 10 L+R, 3 this way, 3 that way, etc for 20 total. 1st time with 16
Goblet Squats	1 set of 5, with bicep curl and some prying. Prying at top and bottom helps my calves stretch!
Swings	5 sets of 5 reps each side. =50 total
Cleans	5 sets of 5 reps each side. =50 total more or less
lunges	total = 4 sets of 4 reps = 16 lunges with 8 presses (working up to 16 presses according to plan below) 1 set = 4 reps (1 forward left leg + 1 forward right leg + 1 back left leg + 1 back right leg). pickup KB at beginning of set, put it down at the end. 1 rep = 6 steps. clean to rack 1H (e.g. left) forward lunge down press at the down position stand with KB in press return to rack feet together rep 2= same hand, right leg foward rep 3 = same hand, left leg back rep 4 = same hand, right leg back done with set.

.

 

[Xcal]

It's been a few days since I updated my log...I been training all along.
ON DAY> run. warmup with 2or4 16kg TGUs. i forgot now

Monday morning, 18 April HR resting test = 49bpm.


fairly hard run. I followed the Bevel Up1 track to get my feet turning at 180 steps/minute
was tired for the rest of the day.
this was a fairly easy run in my pre-KB days
lets see progress over the next 3 weeks

 

[Xcal]

Tuesday, off day. KB tricks. funday.
almost a repeat of Sunday's session...I re-used the scrap of paper where I made notes
I am definitely seeing significant improvements in my HR cooldowns.

TGU	1 set of 1+1
Halos	1 set of 20 in total, 10 L+R, 3 this way, 3 that way, etc for 20 total. 1st time with 16
Goblet Squats	1 set of 5, with bicep curl and some prying. Prying at top and bottom helps my calves stretch!
Swings	5 sets of 5 reps each side. =50 total
Cleans	5 sets of 5 reps each side. =50 total more or less
lunges	4 sets of lunges in the rack position (L hand, R,L,R). = 16 lunges. done pretty quickly. each set = 4lunges (left leg forward, right leg forward, then L back, R back) a few presses in the kneeing position and standing up. maybe 10 in total over the 4 sets.
TGU	1 set of 1+1
stretches through the evening	lots of calf stretches e.g. wall push, walking on toes or heels

 

[Xcal]

@masa @ShawnM @mikhael
Thank you for your support in my log it is really motivating me. I need to give more support to your and other training logs! I commit to this.