"Return of the Kettlebell" Week 7 - Day 3 - Long Cycle C & J...A Bump In The Road

I ran into a bump in the road during my training this morning. I riped a huge callous off my right hand below my pinkie finger during my first ladder. All the torque of the 32's from the long cycle must have been really wearing on my hands. I put a band-aid on it wrapped it with duct tape. I made it through three ladders but was losing my concentration during the jerks and felt my form deteriorating. I did't want to tweak my back just it make it through one workout.

So, reluctantly....I wrapped it up - left the gym - and went home.


My training looked like this:

"Heavy" Day

I used the 24kg bells

Clean before each jerk:
set of 2
set of 4
set of 6

I did the above 3 times

36 cleans @ 64kg
36 jerks @ 64kg

10,138 lbs lifted

"Return of the Kettlebell" - Week 6/ Day 3 - Reduce the Training Time...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I completed my training in 24 minutes today down from 32 last week (escalating density) which is a 33% reduction in time! I am going to try to shave a bit more time off next grind block and then add another rung to my 5 ladders to make it 5 ladders with 4 rungs.


I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

"Return of the Kettlebell" - Week 5/ Day 3...

I am back to the grind block today: Double Snatch, Double Press, Double Squat and Deadlifts. I added another ladder to make it 5 ladders of 3 rungs.

I used the 32kg bells - "Heavy" day

Double Snatch into Press:
1x1 1 rep
1x2 2 reps
1x3 3 reps and 5 squats

I did the above 5 times

I finished with:

Deadlifts - 32kg bells - 2x20

15 double snatches
30 double presses
25 double squats
40 deadlifts

110 reps @ 64kg per rep = 15,488lbs lifted

I completed my training in 32 minutes today.