Girevoy Sport – Working The Numbers Game

girevoy sport,kettlebell sport,longcycle,jerk,american kettlebell club“Change your thoughts and you change your world.”~ Norman Vincent Peale

Thursday Jerk Practice:

Warm-ups:

12 kg x 10, 16 kg x 10 (2x)

Work set:

20 kg, 5’00” @ 6 rpm;

24 kg, 2’00” @ 6 rpm (2x)

Assistance:

One-arm jerk (OAJ), 32 kg 6’00” at 4 rpm (switch on the minute).

Friday LongCycle Practice

Warm-ups:

OALC, 16 kg, 15R/15L (2x);

LCCJ, 16 kg, 2’00” @ 7 rpm

LCCJ, 20 kg, 1’00” @ 7 rpm

Work set:

20 kg, 5’00” @ 6 rpm;

Assistance:

OALC, 24 kg, 6’00” @ 5 rpm (switch on the minute)

Jump squats with Portable Power Jumper (double band), 20 reps of 1/4 squats, 20 reps of 1/2 squats.

Double kettlebell deadlift, 32 kg, 10 reps (2x)

Good news:  I made rank III in longcycle!  (AKC/WKC tables)


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