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)