WxHerk Clean and Jerk (plus many other movements)

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WxHerk

Level 7 Valued Member
Certified Instructor
I'm an SFG II who has been using kettlebells since early 2003. I've been doing clean and press ladders / pullup for over a month: moderate Monday, heavy Wednesday, light Friday. I follow each press set with the same number of pullups.

Tuesday, Thursday, Saturday or Sunday (rarely both) are variety or coaching days. I have been blessed with a strong recovery capability so don't have any issues with upping the volume within reason.

This September (2017), I will turn 54.

Today:

Trained with "Junior."

Press / Pullup Ladders. one 40Kg press each arm, 1 pullup; two 36Kg press each arm, 2 pullups; 3, 4, 5 32Kg press each arm, followed by 3, 4, 5 pullups: Five total ladders: 75 total presses/arm (five 40's/arm, ten 36's/arm, 60 32's/arm); 75 total pullups.

Farmer's Walk: 48/44Kg bells. Carry 90 feet, turn around, 90 feet back: Five total

Stu was doing Zercher Carries with a 185 lb barbell. I have never done Zercher anything so I had him and Junior "clean" it for me and did about 60 feet, then turned around and came back. Zerchers SUCK......I LOVED it!!
 
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Mirek

Level 7 Valued Member
Great pressing. Just interested how are you going to progress on heavy days. Keep 5x(1,2,3,4,5) ladders and increase intensity (more 36kg and 40kg lifts)?
 

WxHerk

Level 7 Valued Member
Certified Instructor
Correct, Mirek!

Thank You for the kind words.

I started with 5X (1 - 4) ladders and hit 5X (1-5) soon after. Then the first press was the 36kg, followed by the first two presses with the 36kg. Last week I did one ladder with the 36 for the 3 rung. My press PR is 40Kg. I jerked the 44kg last week, just to feel it overhead. I have tried to press the 44kg but now have it in my head that I can and am looking forward to it with my fangs out. I need to go ahead and knock it out so that I can concentrate on October's TSC.
 

WxHerk

Level 7 Valued Member
Certified Instructor
Thursday, 3 August

Bombing Runs: From the hike position, throw a 16kg backward over my head, run to the bell and snatch it 5 times each arm. Repeat quickly! 80 meter course (outside!).

First run: 11 throws, 110 snatches in 5:36..ending heartrate 168.

Second run: (about 45 seconds rest): 11 throws, 110 snatches in 5:40..ending heartrate 172.

Then proceeded to Dragon Gym where @Anna C and I host our Kettlebell "Club."

EMOM snatches with the 24: 10 snatches on the minute for 10 minutes. Did 5/5 for the first 6 minutes..all 10 on one side for the last four. When the clock hit Zero I did a bonus round of 5/5/5/5.

Watched Anna do some getups. Her shoulder packing and back bowing are sensational. She moves very, very well under the kettlebell. Several years ago I had the good fortune to train with Adam Glass. Anna's very efficient movement reminds me a lot of Adam.
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Good day today!

Five Press / Pullup Ladders: 1 through 5 rungs w/ 24kg bell. Did a few first reps w/ the 32, also push pressed the 44kg for a PR. 44Kg strict press is my goal, just wanted to get it overhead.

5L/5R 28Kg snatches followed by 100' Farmers' Walk with 44/48Kgs. Turn around, swap sides and return. Did five total, so 50 snatches and 1,000' with the 44 & 48Kgs.

My weight is down 3 lbs from Monday..206.5 lbs. Strict very low carb and intermittent fasting. Those melt the fat and melt it quick! Yesterday I noticed my upper four abdominals, it's been awhile....
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Saturday, 5 August 2017: 86 degrees, 75% humidity

Bombing Run: 16Kg, 11 throws; 110 snatches..5:40

5 double 24Kg Front Squat; walk 20 meters, 5 double 24Kg Front Squats; walk 20 meters: 1:02

Bombing Run: 16Kg 11 throws; 110 snatches..5:48

5 double 24Kg Front Squat; walk 20 meters, 5 double 24Kg Front Squats; walk 20 meters: 1:09

Nice "overactive rest." Working today, just wanted to keep everything lubed up.
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Sunday, 6 August

Raining today so I trained under my Squadron's van/golf cart shelter:

EMOM: 20kg one hand (1H) swing, 7 per hand (7/7): 5 rounds. EMOM 24kg 1H swing, 5/5; 7 rounds.

EMOM: Double 20Kg Front Squat (7), 7 rounds.

18:17 total time, 168 ending heart rate
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Monday, 7 August

Press/Pullup Ladders: (1-7) 3 ladders. WoW. Going from 5 five rung ladders to 3 seven rung ladders was rather different. Rungs 6 & 7 were certainly challenging. While dropping the ladders from 5 to 3 there was still an increase from 75 to 84 total presses per arm and total pullups.

5 Snatches per hand w/ 24kg, then 44/48Kg Farmers' Walks for 100', set the bells down and reverse: 200' each. Five total rounds: 1000' total, 25 snatches per hand.

Watched Anna C snatching the 24. She is absolutely dialed in...as is normal!

Also, I remarked to Anna that for each set, the first 3~4 pullups I am floating up. Definitely stronger on the pullup than ever before. Maybe 250ish pullups a week has something to do with that ? ? ?

Bodyweight this morning 202.5. Down from 206.5 Friday. Simply ultra low carb w/ lots of protein. Yesterday was 2 grass fed steaks, 8~10 oz each, 8 yards eggs w/ 1/2 tube of chorizo and 4 small tablespoons of cashew butter.
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Tuesday, 8 August

56Kg 2H swings (7); 48Kg 2H swings (7); High Bar pullups (3); 24Kg Getup Right/Left: 7 Rounds at a relaxed pace

Went outside with @Anna C , Shay, and Shannon to do bombing runs:

88 degrees, 70% humidity with some cloud cover..perfect!

21 throws; 5/5 snatches w/16Kg: 210 total snatches. Anna photographed us and I photographed her so we got some good footage. A load of fun!!
 

WxHerk

Level 7 Valued Member
Certified Instructor
Oh, absolutely yes, @Harald Motz !! We have a small, tight knit community. We train on an Air Force Base so there is space outside to "dent" the ground!!

Lifting outside is terrific!! There simply is no comparison. Like you say, double great!
 

WxHerk

Level 7 Valued Member
Certified Instructor
Wednesday, 9 August

Press/Pullup Ladders: (1-5) 5 ladders. 1st rung 40Kg R/L; 2nd rung 36Kg. 3rd through 5th rungs 32Kg. Afterward 7 reps each side with the 32Kg followed by 7 pullups.

Thanks in part to yesterday's volume, today's presses had a touch of push in them. I could tell from the get/go that it was going to be a tough day. Most presses had a bit of push so I concentrated on the negative, lowering the weight a touch slower than normal.

@Anna C noticed as well. Since Anna participated in yesterday's bombing run she understood my pushing.

Afterward, did Farmer's Walks. 56/48Kg for 100', then return. Five times, 1,000' total with ~120' lagniappe from setting up.

Overall a good day...tomorrow will be a good day, as well: light if anything at all!
 

WxHerk

Level 7 Valued Member
Certified Instructor
11 August 2017

24Kg Press/Pullup Ladders (2, 3, 5, 7 R/L) x 5: 85 presses each arm, 85 pullups.

Farmers' Walks: 56Kg/48Kg. I like using odd bells so my stability has to "fight." 100 feet, then return: 7 times.

Good day today. Yesterday's day off really helped a lot. Felt strong today, especially during the farmers' walks.

24Kg is my light day; I'm really feeling the press and the negative a lot more acutely.
 

WxHerk

Level 7 Valued Member
Certified Instructor
Saturday, 12 August

At home, in the yard. It's been raining at least a little every day the past couple weeks. Just enough to keep me from mowing today.

Set up an 80 yard course. Started off with a 16Kg bombing run. Kinda a mistake as the bell sunk on 5 or 6 throws. Regardless, did it in 6:43, 13 throws, 130 snatches.
Then a rack walk with double 20's: 58 seconds
Followed with a double 40 farmer's walk: 1 minute
Another rack walk: 1 minute
double 40 farmer's walk: 1 minute
160 yard rack walk w/ single 24, switched sides at 80 yard mark: 2:02
double 40 farmer's walk: 1:00
double 20 rack walk: :56

Lagniappe: put everything up carrying ~40 yards in 4:12.

Total Time: 34:45

After Church this evening my wife and I went to our favorite Chinese Buffet. Good thing is there are all kinds of protein choices. My only carbs this evening and first in August were green beans. They saute theirs and the beans are still crisp. They were so flavorful! After no carbs (other than in peanuts & almond butter) over 2 weeks they were amazing!
 

WxHerk

Level 7 Valued Member
Certified Instructor
Sunday, 13 August

Trained in my yard: 90 degrees (32C) and 69% humidity

Low side of Moderate today:

Double 24Kg Front Squats, 5 sets of 5
40Kg one hand swings; 5 each hand, switch hands during the set: 11 sets of 10
40Kg "Motz Ups:" Named for @Harald Motz Take the KB to the get up elbow position, then back down. 5 each side
24Kg Snatches; 5 each hand with a hand switch during the set. EMOM: 7 sets of 10
60 Meter Rack Walks: 3 each side.

Also, drew Harald's likeness in "Motz Up's" O. I hope he isn't mad at me!! IMG_7748.JPG
 

WxHerk

Level 7 Valued Member
Certified Instructor
Monday, 14 August 2017

28Kg Press/Pullup Ladders (1-5) 5 Ladders. Then 11 presses left, 11 presses light; 10, 1 pullups (11 total)

Total: 86 presses left, 86 presses right, 86 pullups.

56Kg/48Kg Farmers' Walks: 100', return (5) Then 150', return twice: Total 1,700' w/ "lagniappe." Right at 1/3 mile.
 

WxHerk

Level 7 Valued Member
Certified Instructor
Tuesday, 15 August 2017

56Kg 2H swing (7), 48Kg 2H swing (7), High Bar Pullups (3)..11 Rounds. 154 total swings, 33 total pullups.

Farmers' Walk: 56/48Kg bell: 108', switch sides, return: 5 total, last walk was 190'

About the third round I felt the swing really "popping." Pullups are getting better, better, and better. Probably has something to do with training them consistently and being mindful (sarcasm knob on full).
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Wednesday, 16 August 2017

Press/Pullup Ladders: (1-5) 5 ladders. 1st rung 40Kg R/L; 2nd & 3rd rung 36Kg. 4th & 5th rungs 32Kg. Four ladders total.

Farmers' Walks: 48/56Kg. 100' and return (4). 150' and return once.

Did not feel it so much today. Cut it short one ladder and a few farmers' walks.

One of my training partners, Shay, hit a good PR. She had not yet budged the 20Kg left handed; she busted out 8 push presses in one set!!!!!!!
 
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WxHerk

Level 7 Valued Member
Certified Instructor
Thursday, 17 August 2017

Mostly coached today. Got in some swings and high bar pullups: 56Kg 2HSw (5); 48Kg 2HSw (5); High Bar Pullups (3): 11 Rounds. Totaled 110 swings and 33 pullups.
 
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