Girevoy Sport – PR Time!

girevoy sport,longcycle training program,kettlebell,jerk “A non-doer is very often a critic—that is, someone who sits back and watches doers, and then waxes philosophically about how the doers are doing. It’s easy to be a critic,but being a doer requires effort, risk, and change.”~ Wayne Dyer

How Do You Train For a PR?

For quite some time now, training for a PR has never really been on my radar screen.  I was pretty content to motor along, avoiding injury and maintaining slow progression.  And that’s not a bad thing.

However, sometimes you need to try to go beyond your previous best in order to improve.  And oftentimes, you may even find that those limits were self-imposed.

For me, thoughts of PRs reminded me of taking several weeks to push (or pull) a new top weight in the bench or deadlift.  However, with Girevoy Sport, pushing a new PR can mean something as simple as adding a rep or two or maybe a minute to your last PR.  And it doesn’t have to take several weeks to get there, either.

For instance, last Wednesday, the temperature was up in the 90s again, and I was pretty beat up from work, so for my work set, I went down to 5’00 at 6 reps per minute (rpm).  My previous workout was a 6’00 set at 6 rpm.  So I went down a bit.

On Friday, the temperature was more reasonable (in the high 70s), and I was eager to make up for Wednesday.  Early on in the day, I decided that I would do a 6’00 set and if I felt good at minute 6, I would try for 7’00.

Once I got home, I chugged a quick pre-workout drink and headed outside to warm-up.

100 rope skips followed by Scott Sonnon’s joint mobility warm-up.  Then:

16 kg OALC 15+15 (2x back-to-back)

16 kg LCCJ 2’00 @ 7 rpm

I then chalked my 20 kilo bells and set up my Gymboss timer for 10-second intervals (6 rpm).  Once the sweep of the second hand hit 12 I was into my set.

I had been counseled to open my hands up a bit in the rack, which had the result of my elbows resting on my iliac crest better, which in turn, resulted in less grip stress and made the set go easier.  I hit 6’00 with plenty of gas in the tank, so I kept pushing the reps out until I had done 6 more.  A PR!

I was pretty excited about hitting 7’00, so I decided to extend my good fortune and bump up my rpm by 1 for my assistance work.

Once the flames on my forearms died down, I grabbed a 24 kilo bell and did one-arm jerks for 6’00 at a 7 rpm pace.  Yet another PR for me!

Now these may not seem like such a big deal, but when you’ve never hit those times or reps before and then you do, you’ve got yourself a PR.

Not to be outdone, I took an extra day off (Labor Day) and decided to push the envelope again on Tuesday.

This time, I pushed up my rpm to 8 for my 16 kilo LCCJ warm-up, did a 6’00 set at 7 rpm for my work set (getting 45 reps total) and matching the time and rpm for my assistance OAJ set, but getting one more rep (46) just to get an even number.



How do you train for a PR?

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One Response to Girevoy Sport – PR Time!

  1. I do train for PR, though I have never had to stick to one workout routine for more than 6 months, but I always get results and then progress to the next set of workout goals. This is the approach I found it best for me since I have a day job and only have limited amount of time to train.

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