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.