Girevoy Sport – Tweaking The Program

“The cave you fear to enter holds the treasure you seek.”~ Joseph Campbell

Last week began with a heat wave in Northern California, with temps in the high-90s and low-100s.

This made training a bit challenging at the beginning of the week, as it was still in the mid-90s at 5:30 in the afternoon (when I train).

I began to add a couple sets of 7 rpm into my five minute work sets, this week and felt better about the new weight and time element.

Monday

Jerks:

Warm-up – Jerks (these are with 2 kettlebells) 12 kg x 10; 16 kg x 10 (2x)

Work set:

Jerks – 20 kg, 5’00″, 6,7,6,7,6; 24 kg, 2’00″ @ 6 rpm

Assistance:

OALC – 32 kg, 4’00″ @ 5 rpm

Bumps – 24 kg, 12 (2x)

Rack Holds – 28 kg, 2’00″

Tuesday

LCCJ:

Warm-up – OALC 16 kg, 15+15 (2x); LCCJ 16 kg, 2’00″ @ 7 rpm; 20 kg, 1’00″ @ 7 rpm

Work set:

LCCJ – 20 kg, 5’00″ 6,7,6,7,6

Assistance:

OALC – 24 kg, 6’00″ @ 6 rpm

KB Deadlift – 32 kg (doubles) 12 (2x)

Portable Power Jumper Jump Squats – 20

Thursday

Jerks:

Warm-up – Jerks  12 kg x 10; 16 kg x 10 (2x)

Work set:

Jerks – 20 kg, 5’00″ @ 6 rpm; 24 kg, 2’00″ @ 6 rpm

Assistance:

OAJ -28 kg, 4’00″ @ 6 rpm

Bumps – 24 kg, 12 (4x)

I haven’t written about it before, but over the past couple weeks, I’ve developed pretty significant pain in the “hip” of my right hand.

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