Micro training lower leg and trap workout with kettlebell

I was all very tired and was plan do double kettlebell jerk workout routine but was feel really tired but if begin workout need to make something lets it be very short but better than nothing.

 6 reps each arm one arm kettlebell jerk after this exercise I understand about that's not my day 

2 sets the long cycle double kettlebell I first time did long cycle for 3 reps with rest 1 minute between sets.

rest 2 minutes 

And take 1 kettlebell weight 24 kg(53 lbs) for workout traps and lower leg without pauses

20 reps shrug each trap, 20 reps standing one leg calf raises each leg.

15 reps shrug each trap, 15 reps standing one leg calf raises each leg.

10 reps shrug each trap, 10 reps standing one leg calf raises each leg.

5 reps shrug each trap, 5 reps standing one leg calf raises each leg.

Also from this workout, i get some bonuses for grip strength because while changing nonstop exercises between leg workout and trap workout is no change arm.

One arm push-ups 2 reps in set

  40 minutes one arm pushups workout
2 one arm pushups without rest quality worse than previously workouts was cant make 4 reps in row
5-minute rest
  2  one arm pushups  very hard but form little better than in the first set
5-minute rest
 2 rep each arm number 1 for the left arm was close to the broke  movement
5-minute rest
 2 reps for 2 arms form broken finally
10-minute rest
19  38 10  front slides one arm pushups with a towel  no pushing arm go slide with a towel under arm  front on down movement and back when pushing finish
19 53
15-minute rest
 front slides one arm pushing 10 reps each arm with a towel
Result worse than previous one arm workout probably because some overtrain

Swimming pool day 9 goal complited

30 minutes swimming
 stroke swimming without pauses 500 meters that take about 15 minutes and 20 swimming pools
maximal speed 25 meters stroke swimming x4  with rest between 25 meters about 3 minutes
the goal finally complete about swimming 500 meters without pauses plus some endurance reserves.
in the end without rest 10 minutes low intensive workout in sauna through throw exercise for shoulders flexibility.Next visit swimming pool i will try to swim all 30 minutes and see result

Specialized exercises for kettlebell snatch 24 kg(53 lbs)

 My first  workout specialized  exercises for snatch
 10 kettlebell cleans each arm between arms rest 1 minute
 10 one arm swings  each arm with some degree in the elbow
 10 semi-squats each arm in the overhead position
 10 kettlebell cleans without rest between arms
 10 kettlebell swings each arm
 10 overhead semi squads for each arm

Kettlebell fitness legs, biceps, shoulders,

 20 Minutes kettlebell fitness with rest between exercises 3minutes
Negatives biceps back and ass touch  wall with kettlebell 24 kg(53 lbs) 3 reps each arm with change arms between reps
3 reps each arm kettlebell push with change arms between reps
Double kettlebell squats 5 reps
3 biceps negative   each arm  with no change arms between reps
3 reps one arm kettlebell push 3 reps each arm with no rest between arms
7 reps double kettlebell squats

Swimming pool day 8

8 minutes low hot sauna
after  30 minutes of swimming pool
450 meters swimming without rest
3 minutes rest
50 meters with speed probably 80% from my maximal after 45 meters speed get low to my 78%
3 minutes rest
50 meters with speed about 75 % maximal after 40 meters speed fall down to 70 %
3 minutes rest
75 meters begin with speed 80% from maximal after 25 meters speed get low to 60 % and after else 25 meters same speed as i was swimming in begin training  for 450 meters destination i was wanted swim 100 meters but get really tired higher than my normal discomfort level
3 minutes rest
25 meters spurt was plan swim  maximal speed but my health was enough just for probably 70 % of my maximal speed
5 minutes rest
10 minutes active workout shoulders mobility with belt use exercise pass throught it is much better than in last swiming day maybe becouse take bigger rest after swimming or sauna temperature was lower and after as bonus  sauna+7 minutes.Weight loose from body weight акщь 66.200 kg(146 pounds) to 65.800 kg (145 pounds) 

Correction mistakes one arm push-ups 7

 Workout one arm push-ups for  50 minutes
4  reps left arm (rep  number  4  was a slow and  quality 85 % from perfect form) after rest 1 minute and right arm quality 75%  same speed for each rep
12 minutes rest
  8 reps  negative push-ups left arm  8 reps right arm  (rest between arms 2 minutes and time for 8 reps for each arm 2 minutes
15 minutes rest
10 reps  left arm archer pushups 1-minute rest  and 10 reps  right arm archer pushups
10-minute rest
7 sets of singles one arm pushups without rest for left and right arm with rest 1 minute 30 seconds between sets

Double kettlebell jerk try more than 8 reps plus 30 minutes

Workout 30 minutes test with 2 x24 kg(53 x2 lbs) double kettlebell jerk with rest between sets 4-10 minutes
1. 10 reps
2. 8 reps
3. 9.6 reps (rep number 10 fail)
4. 6 reps  i was failed more than 8 reps because was laughing while listening radio show was should drop kettlebells but was present myself punish sanctions after 20 seconds rest else 6 reps 
 5. 7 reps

Evening playground test some exercises

I in a park in heavy clothes and back bag with 10 kg (22 lbs) barbell.

1.For warm-up was done 10 assisted one arm pullups for each arm.

2. 2 reps with 10 kg super hight pullups but level fly  just to belly button  after  rest maybe 3 minutes and second try  2 reps fly fell down to  something between belly button and down part of chest after some rest and  without weight was the same result with same 2 sets and 2 reps.(my maximal result I was check for super hight pullups to belt level was 4.7 reps).

3. 20 squat jumps with 10 kg .

4.20 dips  10 kg.

5.with 10 kg(22 lbs) barbell in arm  was done one arm pull-ups to level nose  each arm after i  take rest about 3 minutes and my results become worse i was done about 2 reps each arm with 10 kg to head level.

6.Else one exercise i was gone check is same one exercise i was doing in routine for super hight pullups it is L-sit explosive hight pull-ups but this workout i was tried same with one arm so I was made 2 sets of 2 reps  in set number one i was could flu only to normal one arm pull up level and in second set I was could fly to down part of chest level .

7. Was check assisted one arm straight bar dip with belt I was could done 3 reps each arm.

Swimming pool day 7

30 minutes swimming
Before start swimming 10 minutes sauna.
400 meters without pauses swimming this training day was swimming easy about muscule relax much better than previous workouts (stroke freestyle) about breath too was easier.
After rest 3 minutes 2 sets 50 meters with rest between 3 minutes and swim with speed very close to maximal this training day speed was falling down after 40 meters
after rest 4 minutes and 5 meters swimming fast but in the last set speed fall down very low after 30 meters.
After swimming rest 4 minutes and workout flexibility with through pass exercise for shoulders mobility using the belt in a sauna.Was could do it low intensive maybe because tired, previous workout was better.

one arm scapular pull-ups

4 rounds 
15 reps each arm  no rest between arms
rest between sets 20 minutes

Evening playground walking

I was walking in park and enter on sport playground
clouthes on me was realy heavy  is winter boots and  huge snoboard pants
first i was make 9 assisted one arm pull ups for each arm with using belt
after  4 reps super hight pullups to belt level  and rep number 5 i was could make only litle bit highter than belly button level  (thats better than my previous result)
after 30 squat jumps i was could make prbably make much more but today is something like a rest day
after 36 dips it was realy  burn my front deltoids maybe becouse i was long time no did dips
in end i was try to make assisted one arm muscule up with using belt . I was try 2 times for left arm and 2 times for right arm, For left arm i was could fly up high but was cant make straight one arm dip.For right arm i was fail one rep and secound rep i was could make full assisted one arm musule up.

Winter swimming 17 december

temperature air - 2 Celsius (28 Fahrenheit)
temperature water + 1(33 Fahrenheit)
Was swimming in the river  about 30 meters stroke style using about 75 % of power  about 10 minutes I was swim front and was didn't see how I am entered in river current  and was should swim back across probably 18 meters

2 h.40 minutes one arm push-ups workout while doing home things

 3 reps one arm pushups each arm is same quality today about left and right hand in ( my opinion 75 percent of perfect quality  perfect pushups form)
rest 30 minutes

 24 diamond pushups 12 with focus on left arm and 12 on right rest 20 seconds between arms right hand harder than left
rest 30 minutes

  negative one arm pushups 6 reps each arm
rest 30 minutes

 2 reps well quality one arms pushups each arm
rest  16 minutes

 diamond pushups with focus on 1 arm 9 reps each hand without pauses( both arms feel same)
rest 18 minutes

4 negative one arm pushups each arm 4 reps
rest 50 minutes

 in row nonstop 1 arm pushups each hand, 12 reps diamond pushups with focus 6 reps on each hand and 2 negative pushups each hand

Swimming pool day 6

30 minutes swimming pool workout plus sauna with through pass exercise for shoulders flexibility 7  minutes
350 meters without pauses stroke (freestyle swimming) after rest 5minutes
and 3 x 50 meters speed swimming with rest between 50 meters 2 minutes
my feelings about only  35 meters I could keep a good speed (for me fast  speed) I much slower after 35 meters

Double kettlebell jerk 7 reps day 2 (24 kg)53 lbs x2

11 reps one arm kettlebell jerk  each hand with rest 30 seconds between arms
double kettlebell jerk 7 reps
 exercise 1 11 reps
 double kettlebell jerk 7 reps
 exercise 2 11 reps
double kettlebell jerk 7 reps
 11 reps one arm kettlebell jerk each hand without rest between arms
double kettlebell jerk 6.5 reps(very bad set)
 exercise 1 11 reps
 double kettlebell jerk 7 reps (hard set) with low-quality last rep
 exercise 2 11 reps
 double kettlebell jerk 7 reps

low intensive 2 hours workout with rest between sets 7-14 minutes

One arm quality push ups workout very low intensive

 2 left arm pushups (bad quality) right arm some better than left
 2 left arm pushups (better quality than the first set) right arm 2 reps same quality as in the first set
 2 left arm pushups (quality as in the first set) right arm 2 reps bad quality)
 2 left arm pushups  and 2 right arm pushups (middle quality)
rest 20 minutes between sets
time 1.20

Swimming day 5

30 minutes in the swimming pool
300 meters without pauses
3 x 50 meters with rest 1-3 minutes
100 meters without pauses
after swimming pass through   with a belt  for shoulders flexibility in sauna 7 minutes

7 reps double kettlebell jerk 24 kg|(53 lbs) workout day 1

 2 hours low intensive workout double kettlebell jerk while watching a movie
10  reps each  hand one arm kettlebell jerk
 7 reps double kettlebell jerk
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 10 reps
   double kettlebell jerk 7 reps
   squats while holding bells in overhead position  10 reps
  double kettlebell jerk 7 reps
   One arm kettlebell jerk 10 reps each hand 
   double kettlebell jerk 7 reps
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 10 reps
   double kettlebell jerk 7 reps
   squats while holding bells in overhead position  10 reps
 double kettlebell jerk  5.5 reps fail

Winter swimming (ice swimming)

2 December - 2 Celsius(28 Fahrenheit) just enter and exit in water with the head because was sleep short time this day
9 December +2 celsius  street (35 Fahrenheit ) temperature water +2 celsius   (35 Fahrenheit ) swimming about 12 meters (without using the room for taking off and on clothes)

snatch plus fix one arm push-ups

micro workout 30 minutes kettlebell 24 kg(53 lbs)
12 snatch each hand with rest between hands 30 seconds
2 one arms push-ups each hand good quality without rest between arms
12 snatch each hand without rest
5 negative one arm push-ups each hand with pause 2 minutes (right-hand much easier)

swimming pool day 4

30 minutes 

in begin 250 meters swimming freestyle with no pauses

 4 x 75 meters swimming with rest 30 seconds-2 minutes 

in end spurt 50 meters with maximal speed

after without break workout shoulders mobility in the sauna about 7 minutes using pass-through exersize

one arm scapular pull-ups

short 30-minute workout with just 3 sets of 3 reps  for each hand for 30 minutes  with  weight 24 kg (53 lbs) was used so small workout because was have some overtrain

Swimming in pool day 3

30 minutes swimming in pool
200 meters non stop in begin training
5 x 50 meters  with about 1-minute rest between sets
in end 2 spurts 25 meters
after without break
probably 10 minutes workout shoulders mobility stretching  pass through with a belt (in the sauna)

double kettlebell jerk try more than 7 reps in set for 30 minutes

2 x 24 kg(53 lbs)
9 reps
9 reps
7.5 reps
7  reps
8 reps

One arm push-ups 1 rep

1)one arm pushups 1 rep each hand  good quality
2)one arm pushups middle quality  1 rep (my opinion)
3) left arm no rep right-handand low quality rep
4)  one arm pushups with pushing arm on kettlebell 3 reps each hand(not pushing arm close to leg)
5)  one arm pushups with pushing arm  on kettlebell 2 reps each hand
6) 10 assisted one arm pushups not pushing hand on the kettlebell
7)  10 assisted one arm pushups not pushing hand on the kettlebell

Hour low intensive one arm scapular pull-ups with 22 lbs(10 kg)

4 sets of 10 reps
10 minutes rest one arm scapular pull-ups plus 10 kg
10  minutes rest one arm scapular pullups plus 10 kg
15 minutes rest one arm scapular pull-ups plus 10 kg
20 minutes rest one arm scapular pull-ups plus 10 kg

6 reps double kettlebell jerk day 2 24 kg (53 lbs)

  time training 2 hours (low intensive)
One arm kettlebell jerk 8 reps each hand
 Double kettlebell jerk 6 reps
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 8 reps
  double kettlebell jerk 6 reps
 squats while holding bells in overhead position  8 reps
 double kettlebell jerk 6 reps
 One arm kettlebell jerk 8 reps each hand 
 double kettlebell jerk 6 reps
 from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 8 reps
 double kettlebell jerk 6 reps
  squats while holding bells in overhead position  8 reps
 double kettlebell jerk  6 reps

Snatch beginner workout

Only 3 sets with rest 12 minutes for 10 reps each hand weight 24kg(53lbs)

Swimming in pool day 2

30 minute swimming freestyle(crawl)
150 meters at begin training for endurance (probably my 70 % of max) distance with no hurt psychick
after dont know how many pools (25 meters)
after set 2 x25 meters faster speed than all training and break one minute and set of 3 x 25 meters
first training was 26 x 25 pools with different breaks between each 25 meters

6 reps double kettlebell jerk with 53 lbs(24 kg) day 1

 7 reps each hand
 double 6 reps
exercize 1 8 reps
double  6 reps
exercise 2 8 reps
double 6 reps
 one hand 8 reps each hand
 double kettlebell jerk
exercise 1 8 reps
 double kettlebell jerk 6
 exerscise 2 7 reps
double kettlebell 5.5 reps

Swimming pool day 1

for 30 minutes about 650 meters with short breaks between each 25 meters

Snatch 8 reps

5 sets  for 40 minutes

double kettlebell jerk try more than 6 reps

half hour workout with 24 kg(53 lbs)
7 reps
8 reps
7 reps
7 reps
5.5 reps

Double kettlebell jerk 5 reps in set day 2

 1 hour 15 minutes workout with 53 lbs (24kg)
 one hand arm jerk kettlebell 6 reps each hand
double kettlebell jerk 5 reps
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 7 reps
 double kettlebell jerk 5 reps
 squats while holding bells in overhead position  7 reps
double kettlebell jerk 5 reps
 one hand jerk kettlebell 7 reps each hand
 double
  squats while holding bells in the overhead position 7 reps 
 double kettlebell jerk 5
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 7 reps
 double kettlebell jerk 5 reps

assisted calistenicks

mini workout rest between sets 2-4 minutes 3 rounds 35 minutes
one arm scapular pullups 10  reps each  arm
one arm pushups on pushups bar 4 reps each hand
assisted  one leg squats 5 reps each leg

Workout legs with kettlebells 24 kg(53lbs)

26 minutes workout 4 exercises rest between sets 2-3 minutes

 

 15 swings
 6 rack squats
 10 tac lunges
walking lunges  2 kettlebells 6 reps
 swings 15
 rack  squats 4 reps
10 tac lunges
walking lunges with 2 kettlebells 6 reps

Neutral-grip slow weighted 37.5 kg (82 lbs) pull-ups and down negative for hour

6 sets of  3.5-4 reps 20 seconds each set, rest between sets 10 minute
 4 reps
 4 reps
 4 reps
 3 and half
 4 reps half way
 3 reps

Double kettlebell jerk 5 reps in set

 one hand jerk kettlebell 6 reps each hand
 double kettlebell jerk 5 reps
 exercise 1    7 reps
 double kettlebell jerk 5 reps
 exercise 2 7 reps
 double kettlebell jerk 5
 6 reps each hand
 double kettlebell jerk 5 reps
 exercise 1  7 reps
 double kettlebell jerk 5 reps
 exercise 2  7 reps
double kettlebell jerk 5 reps

Snatch and one arm push-ups 1

4 rounds for 1 hour

Snatch  kettlebell 7 reps each hand 24kg(53lbs)

Right arm explosive pushups and left arm negative  pushup 4 reps

Left-arm explosive pushups  after right arm negative pushup 4 reps

Short training playground...

                                                         1 round routine.



1. Waist(belly button) level pullups -3 reps is 1 one more rep than on the last workout

2. Squat jumps 40 reps it is  5 more than the previous workout.

3.dips 35 it is 5 more than the previous workout.

4. 8 standing broad jumps.

5. 7 assisted one arm pull-ups it is one more than the previous workout

6. 5 front lever holds(bad time)

7. human flag holds 5 each side (bad time)

8.  75 push-ups on push-up bar different grips 25 narrow grips,25 diamond and 25 wide grips, I had 2 or 3 pauses while doing reps maybe 3-6 seconds vs 60 push-ups last training but on last training without pauses

Evening playground short training with alot of changes

At this training, I make a lot of changes if check my previous workout.

Previous workout https://trymultisport.blogspot.com/2017/09/evening-playground-and-jogging.html

Hight chest pull-ups and l-sit pull up I change on belly button(waistline)pull-ups.I was could make these changes because was add in my routine slow weighted neutral-grip pull-ups and down negative, was used before hight chest pull-ups and l sit pullups for make belly button(waistline)pull-ups.I change archer pullups on assisted one arm pull-ups also because was add in my routine slow weighted neutral-grip pull-ups and down negative.One leg jumps over pushups bar I change for standing broad jumps. First reason: I have troubles with explosive for double kettlebells jerks and this movement something like a specialization and has same scapular movement picture And the second reason is I not have at this moment so a lot of health and energy for doing else 1 exercise.Front lever leg raises I change for front lever leg raises and hold for some seconds and for having 8 exercises in the routine I add human flag holds for some seconds because need becomes a master of movement.

                               

                                         Again only 1 round in my training  

1.Belly button pull-ups  2 reps was plan make rep№3 but fail because it was transformed in muscle-ups

2. 35  reps squat jumps was could more but after long break and because new  training routine program I save some energy

3. 30 dips was needed more(save energy)

4. 8  standing broad jumps I probably not do more than 8 reps in my routines because that's explosive exercise and I  have high focus 

5. 6 assisted one-arm pull-ups each hand

6. 5 human flag holds some sounds  with negatives each side

7. 60 push-ups on push-up bar different grips 20 narrow grips,20 diamond I feel I was could more but save energy

8.5 front lever leg raises holds with negatives some seconds

And 5 minutes jogging in end.

Double kettlebell jerk for 30 minutes not less than 5 reps in set.

Rack position still bad

1. 7
2. 6
3. 5
4. 6
5. 5 and 50 secounds stand in rack position

Snatch 5 reps each hand for hour

1. 5
2. 5
3. 5
4. 5
5. 5
6. 5

Rest between sets 10 minutes.It is my first kettlebell snatch movement training after month from test

Jerk double kettlbells 2 x 24 kg(53 lbs) in 1 hour month 2

1. one hand jerk kettlebell 5  reps each hand
2. double kettlebell jerk 4 reps
3. first specialization exercise 5 reps
4.  double kettlebell jerk 4 reps
5.  second specialization exercise 5 reps
6. double kettlebell jerk 4 reps
7. one hand jerk kettlebell 5  reps each hand
8. double kettlebell jerk 4 reps
9. first specialization exercise 5 reps
10.  double kettlebell jerk 4 reps11. second specialization exercise 5 reps
12. double kettlebell jerk 4 reps

The second month of double kettlebell jerk training.

I add one hand kettlebell jerk in my routine and 2 specialization exercises.

First: from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes.

Second: squats while holding bells in overhead position.

Training time 3 hours

1. one hand  kettlebell jerk 5  reps each hand
2. double kettlebell jerk 4 reps
3. first specialization exercise 5 reps
4.  double kettlebell jerk 4 reps
5.  second specialization exercise 5 reps
6. double kettlebell jerk 4 reps
7. one hand  kettlebell jerk 5  reps each hand
8. double kettlebell jerk 4 reps
9. first specialization exercise 5 reps
10.  double kettlebell jerk 4 reps11. second specialization exercise 5 reps
11. second specialization exercise 5 reps
12. double kettlebell jerk 4 reps

Neutral-grip slow weighted 31.25 kg(69 lbs) pull-ups and down negative in 1 hour

6 sets of 4 reps 25 seconds each set, rest between sets 10 minute

1. 4 good
2. 4 good
3. 4 good I add in next set else weight because feel like this one is light I take 35 kg(77 lbs)
4. 4 good 
5. 5 good
6. 6 good I was not had big pump in lower arm in brachioradialis and wrist flexors

Kettlebells test double jerk after month of workouts

Test before beginning regular training https://trymultisport.blogspot.ru/2017/08/kettlebells-test.html

Yesterday  test result for 10 minutes

1. 7 reps
2. 3 reps
3. 4 reps
4. 3reps
5. 3 reps
6. 2 reps

Jerk kettlbells 2 x 24 kg(53 lbs)(1.5 pood) in 30 minutes more than 4 reps in set

1. 6
2. 5
3. 6
4. 3  had failed after 1 rep and after 3 rep I was a bad focus on movement and in begin of set take kettlebells from floor wrong.
5. 7 was could stand only one minute again as on last training 7 reps I was done for 30 seconds and another 30 seconds standing and breathe and thinking and was want to make rep number 8 but can't.

    I should more think about technique in next  2 light workouts. First, it needs to fix start position when I make cleans for beginning start stand position and second is hands position about how I keep kettlebells in hands.

Neutral-grip slow weighted 30 kg(66 lbs) pull-ups and down negative in 1 hour

That's new training for me, I was done 6 sets of 4 reps in 1-hour  time rest between sets about 10 minutes and 4 reps.For me,4 reps take about 25 seconds.I will check this timing at next workout.

Jerk kettlbells 2 x 24 kg(53 lbs)(1.5 pood) in 1 hour 15 minutes 3 reps.

My training program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html

1. 3
2. 3
3. 3
4. 3
5. 3
6. 3
7. 3
8. 4 or 5 for 1 minute in standing position i should learn more about how better keep hands and body with kettlebells

Jerk kettlbells 2 x 24 kg(53 lbs)(1.5 pood) 8 sets of 3 reps in 2 hours

1. 3
2. 3
3. 3
4. 3
5. 3
6. 3
7. 3
8. 4 and standing minutes with kettlebells in hands for 1 minute

https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html kettbell training programm   my training program

Fix one hand pushups quality and technique day 1 with explain

My system training

30 minutes training on the first day 4 sets

Exercise 1

Take start pushup position something between neutral grip and diamond pushups grip.
Right hand close to right leg  and feet on width of shoulders, left hand do a negative pushup and with a minimal pause after for comeback in start pushup position I lay down in end position between neutral grip and diamond pushups grip and slow up my body in the start position with a focus on right hand mental and physical. Same use for the right hand without rest between hand training. I was done 3 reps and 5 reps for each hand.with rest about 5-7 minutes between 2 exercises.

Exercise 2

Lay down in end position between neutral grip and diamond pushups grip, after right hand put close to the right leg, feet on the width of shoulders and  explosive pushup left hand and after put right hand in starting position for pushups and use for back in end pushup position mental and physical focus on right hand for taking maximal percent of power for right side  do negative pushup.Same for the right side without rest between change hands.I was done 3 reps and after 5 reps


1 set exirsize 1 -3 reps
2 set exirsize 2- 3 reps
3 set exirsize 1 -5 reps
4 set exirsize 2- 5 reps

Ketbells leg day

Was check technique some exercises for legs what I not done before and probably I will use 6 exercises  2 of them like warm-up exercises and cardio and  2  for end training when low energy.

Jerk kettlbells 2 x 24 kg(53 lbs)(1.5 pood) in 30 minutes

 5 sets for 30 minutes with different time rest and in the last set I was standing one minute for feel how it be, next 2 trainings will do jerks for some hours per 3 reps in set and after again same training as this one with different much  reps in sets  and 2 minutes standing in the last set.

1. 5
2. 6
3. 4
4. 4
5. 3

My training program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html 

Evening playground and jogging

This day only 1 round on playground but more reps and in end of training 30 minutes walking mixed with running.Running was no comfortable because was feeling my shoulders not refresh from kettlebells jerks, no pain or something just feels like i running with low mobility.

1. 35 squat jumps fell much easier than on last training so I add from 30 to 35
2. 10 high chest pull-ups I finally sure about need stop do this exercise because feel not enough power and plan back to do it again after strength prepare probably after some months because of keeping training this way could not make many super hight pullups to belt level.Next visit playground I will see how many reps I could be made to belt level.
3. 10 front lever legs raise I have changed grip hands to neutral and think progress some grow if the look on last training.Next training my plan make fewer reps but static hold.
4. 10 l sit pull-ups were felt better than last training and do less rest between reps but  I  will delete this exercise from my training program for change on another one by same reason with high chest pull-ups.
5.  60 push-ups on push up bar different grips 20 narrow grips,20 diamond, it is 12 reps more than last training but it was going hard so I plan for next training make same but 1 more round.
6. 30 dips is on 4 better than last training.
7. Some jumps over pushup bar on one leg from different positions.
8. 30 archer pull ups are 12 more than last training.

2 kettlebells jerk

Finally done with 2 reps per set.

8 sets x2 reps  for 5 hours

next training will do random reps in sets for 30 minutes

my training program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html

Swimming in cold water lake

 Maybe 35 meters x 3 with rest 20 seconds.Water temperature probably same as last time.

Jerk kettlbells 2 x 24 kg(53 lbs) in 2 hours another day

All good as i was plan for 2 hours done 6 sets x 2 reps without fails in reps.

my training program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html

Evening walking at park

Was mix jogging with walking for hour and  30 minutes

Jerk kettlbells 2 x 24 kg(53 lbs) in 30 minutes

Was should out from plan about reps in these small training.If I was could have more time this day i would do many sets and 2 reps in each set because i technique not prepared and not so strong now by this reason i not rush results.

Reps in each set was very good quality in my understanding(i am home novice beginner)

• 2
• 4
• 3
• 5

 Next 2 Jerk kettlebells training i plan to make many sets of 2 reps and if it be without fails my next training be 3 reps  in sets

my training program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html

Jerk kettlbells 2 x 24 kg(53 lbs) in 2 hours

2 reps first rep was bad quality
1 rep  second rep fail
2 rep
2 rep
2 rep was technical more as push
no reps (tried to make first rep and fail second rep and fail)
1 rep second rep fail
1 rep second rep fail
1 rep second rep fail

my training program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html

Swimming in cold water and evening playground 4

Was swimming about 150 meters 100 with no rest and after 30 seconds rest and 50 meters.Water was some warmer than last time and was easier exhalation breath in water, also i not sure about distance.
After the hour was training on the playground 3 rounds for 1 hour 30 minutes.


                                                      Round

30 squat jumps fell less lactic acid than on last training but my basic somatic was felt harder
10 high chest pull ups - is 2 more than last training, feel like is going on so hight .probably because i do not have enough power  and need period pull-ups with weights for this movement  go easier
10 front lever leg raises -better than last training on 2  reps. Probably i should change exercise on something similar because mental tired do this.
8 l sit pull-ups same with last training
 48 push-ups on push up bar different grips 16 narrow grips,16 diamond,16 wide grips add 6 reps from last training
26 dips plus 2 dips from last training
18 archer pull ups changing side each rep (9 reps each side) plus 2 from last training
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance and add the same  but side jumps  
In end was running 3 minutes .

This push ups bar i use for push ups and jumps over(small one)

Jerk kettlbells again 2 x52 lbs or 24 kg

I add to my system for mind technique control 12 lbs dumbells i have them at the same location, so i made 2 jerks before kettlebells and 2 after.

1 rep and fail was can't make the second movement and 2 reps after fail

after else 5 sets of 2 reps for probably 3 hours

My program https://trymultisport.blogspot.com/2017/08/rethink-about-jerk-2-kettlebells.html

Evening playground 3

3 rounds 


                                1 of 3 rounds

30 squat jumps fell easier than on last training so i add from 25 to 30 for each round
8 high chest pull ups -feel some better than last training
8 front lever leg raises -better than last training
8 l sit pull-ups plus 1 rep to last training
 42 push-ups on push up bar different grips 14 narrow grips,14 diamond,14 wide grips add 6 reps from last training
24 dips plus 2 dips from last training
16 archer pull ups changing side each rep (8 reps each side) plus 2 from last training
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance and add the same  but side jumps  on this training concentration was good

Double kettlebells jerk program

Part 1

I was thinking about I totally not understand technique in jerk about I should catch good timing between push from feets to second semi squad.

I create a system and do this way training because have just  24 kg kettlebells(is a big weight for me I beginner novice).

My plan depends on my health and mood and time and my location.i plan make some sets in some days when I feel I want and can.I will do few sets per day with different time rest   3- minutes to 2 hours very randomly and fix it in my training diary for example last day I was make 

2 2 2 2 1 2 1 2 for 3 hours and when each my set of reps be good 2 reps with good timing I be done same 2 days of training of this jerking movement without any fail I be made 3 reps in a set and after 4 reps and keep this training plan until  10 reps.When I  am done this system I am just added jerk kettlebell in training routine as a  part of normal training with many another movements.I think this plan, not trauma dangerously.

Part 2

Add to this system some changes. When going to next step, for example, I finally good make 3 reps in set and for beginning training 4 reps in set I will do before 30 minutes training for 4-6 sets with reps more than 4 in each set depend from feeling it can do well quality 6 I will do 6 if could do 7 will do 7 if can do make 4 will  4 but not fewer than 4.Also in this system I add standing  with 2 kettlebells in the last set  for grow time result about standing with kettlebells for example 30 second and next training 45 seconds and more every training this way of system training i could be changed in better side quality of technique and work with correction of mistakes.Else in some sets, i do overhead holds after jerk for some seconds for breathing in this position and feel kettlebells in this position.This way training one day I could be easier stand all 10 minutes and jerk kettlebells.


Part 3

A month later after 11 workouts I add one  hand  kettlebell jerk in my routine and 2 specialization exercises.

First specialization exersize: from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes.

Second specialization execise: squats while holding bells in overhead position.

Cold swimming prepare to season 2018

Was swim about 100 meters and feel harder exhalation breath crawl style with right technique. Last years I was swimming wrong technical crawl in cold water about head up, i will see if for me be possible swimming technique right crawl in cold water.

Temperature air 14 celsius or  57 fahrenheit

Evening playground 2

Round 1

30 squat jumps
8 high chest pull ups worse than last training feel
8 front lever leg raises technique worse than last training
7 l sit pull-ups
 36 push-ups on push up bar different grips 12 narrow grips,12 diamond,12 wide grips
22 dips
14 archer pull ups changing side each rep (7 reps each side)
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance and add the same  but side jumps to last training


Round 2 

25 squat jumps
8 high chest pull ups worse than last training feel
8 front lever leg raises technique worse than last training
7 l sit pull-ups
 36 push-ups on push up bar different grips 12 narrow grips,12 diamond,12 wide grips
22 dips
14 archer pull ups changing side each rep (7 reps each side)
Round 3

25 squat jumps
8 high chest pull ups worse than last training feel
8 front lever leg raises technique worse than last training
7 l sit pull-ups
 36 push-ups on push up bar different grips 12 narrow grips,12 diamond,12 wide grips
22 dips
14 archer pull ups changing side each rep (7 reps each side)
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance and add the same  but side jumps to last training

Check exersize with back bag and wood box

Was use box for put feets on and  add make different balances
push ups with 18 kg (40 lbs) 12
                        28 kg  (62 lbs) 8
                        28 kg 8 (62 lbs) 8
                        28kg (62 lbs) 11

Micro training Kettlebells test as last time

Jerk  ketbells with bad technique for 10 minutes 10 reps  but was make else 2 half reps
Snatches with kettlebell for 10 minutes 16 reps last time was  13
I think my ketbells big weight for me now for understand technique jerk,so i plan do some reps while day with big rests with high mind concentration
Else was do 3 sets  deep squats with 2 kettbells  4 reps,thats was realy hard  and much harder than squat with barbell.

Nice evening playground training

Round 1

25 squat jumps
8 high chest pull ups
8 front lever leg raises
6 l sit pull-ups
 33 push-ups on push up bar different grips 11 narrow grips,11 diamond,11 wide grips
20 dips
10 archer pull ups changing side each rep (5 reps each side)
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance


Round 2 

30 squat jumps
8 high chest pull ups
10 front lever leg raises
6 l sit pull-ups
 33 push-ups on push up bar different grips 11 narrow grips,11 diamond,11 wide grips
20 dips
10 archer pull ups changing side each rep (5 reps each side)
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance

Round 3

c25 squat jumps
8 high chest pull ups
8 front lever leg raises
6 l sit pull-ups
 33 push-ups on push up bar different grips 11 narrow grips,11 diamond,11 wide grips
20 dips
10 archer pull ups changing side each rep (5 reps each side)
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance

Kettlebells test

I begin kettlebells training and make test, I have 2  24 kg(52lbs).

For 10 minutes I make 10 reps(2 kettlebells) jerks with different rests and reps like a 1-3 with awful technique and with put kettlebells on ground while resting

After was rest 40 minutes and make 13 snatches each hand same bad technique  5 minutes for left hand and 5 for right hand with same putting kettlebell on ground while resting 

in sum, it is 480 kg or 1040 lbs for jerk  624 kg or 1375 lbs 

Barbeque on lake and some swimming v 2

3 x 50 meters with rest 1 minute (150 meters)

Barbeque on lake and some swimming

5 x 50 meters with rest 1 minute (250 meters)

Nano Micro training v 2.0

Swimming on lake 50 meters with rest 1 minute 4x (200metrs)

10 dead hang extended legs pull ups

20 dips

5 squad pistols each leg

3 rounds with rest 2 minutes between exercises

Tuesday training on street and some swimming

 Swimming in the bay proper technique  80 meters and rest 1 minute 25 meters rest 1 minute  and 50 meters
total  180 meters
 later after dinner street training

 Round 1

25 squat jumps
8 high chest pull ups
8 front lever leg raises
5 l sit pull-ups
 30 push-ups on push up bar different grips 10 narrow grips,10 diamond,10 wide grips
20 dips
15 push-ups on bar
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place ,1 step distance,2 steps distance


Round 2 

25 squat jumps
8 high chest pull ups
8 front lever leg raises
5 l sit pull-ups
 30 push-ups on push up bar different grips 10 narrow grips,10 diamond,10 wide grips
20 dips
15 push-ups on bar
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place ,1 step distance,2 steps distance


Round 3


25 squat jumps
8 high chest pull ups
8 front lever leg raises
5 l sit pull-ups
 30 push-ups on push up bar different grips 10 narrow grips,10 diamond,10 wide grips
12 dips
15 push-ups on bar
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance


Round 4

25 squat jumps
8 high chest pull ups in 2 parts with short rest
6 front lever leg raises
5 l sit pull-ups
 30 push-ups on push up bar different grips 10 narrow grips,10 diamond,10 wide grips
20 dips
15 push-ups on bar
jumps over push up  bar on 1 leg 2  times from each leg 3 different ways from a place,1 step distance,2 steps distance

Night training

 Round 1

 25 squat jumps
 8 front lever legs raises
 20 dips
 8 kipping high chest pull ups
 5 l sit pull-ups
 30 push-ups on push up bar different grips 10 narrow grips,10 diamond,10 wide grips

Round 2

24 squat jumps
10 front lever legs raises
15 dips
8 kipping high chest pull up
5 l sit pull ups
27 push ups on push up bar different grips 10 wide grips 10 narrow grips 7 diamond grips

Round 3

23 squat pumps
8 front lever legs raises
20 dips
8 kipping high chest pull up
5 l sit pull ups
30 push ups on  push up bar different grips 10 diamond grips 10 wide grips 10 narrow grips


Rest between each exercises 1-2 minutes

Beach activity

I was swimming in the bay proper technique because was wearing swimming goggles, don't remember how many minutes.

After on beach short training

15 sit ups 10 leg raises 30 secounds rest 20 situps 25 leg raises

 Neck workout  about  1-minute front and back wrestling bridge

Some physical activity or short training with swimming

Swimming in the lake:  200 meters -each 50 meters rest 1 minute and after some training on street with rest about 30 sec between exercises sets reps.

 round 1

 8 high chest pull ups with keeping

 5 l-sit close grip pull ups 

 20 squat jumps

 20 dips

 8 front lever raises

 round 2

 8 high chest pull ups with keeping

 5 l-sit close grip pull ups 

 20 squat jumps

 12 dips 

 8 front lever raises

5 minutes stretching

25 minutes training

Round  1                                                              


14 clean pull ups

15 dips

2 pistols squats each leg



Round 2


7 clean pull ups after 30 seconds rest  7 clean pull ups

15 dips

3 pistols squats each leg


Round 3


7 clean pull ups after 30 seconds rest  7 clean pull ups

15 dips

4 pistols squats each leg



Rest between exercises about 1 minute and after each round 1-minute stretching lower back part and legs.