Girevoy Sport – Tweaking The Program

girevoy sport,longcycle,kettlebell,girevik

“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.

Diagram by: http://www.assh.org

Powered by Max Banner Ads

Leave a reply

An elegant template for Headway! Use this template as a starting point for your next Headway project!

Ornare est leo vel sem. In in dictum magna. Integer ultrices semper vulputate sem magna. lorem eget gravida molestie, nibh lorem elementum dolor.

Follow Us

Follow our activity on the web and get to know us.

Contact Us

27 Markaway Avenue,

Avenida Park,
Gotham City,
6670
South Africa

© 2009-2017 Ironbell Athletics All Rights Reserved-Kettlebell -- Copyright notice by Blog Copyright