Yesterday's LC-pyramid

LC 2x20kg: 7,14,39,31,21,14,14 (sum 140 reps, 7rpm)

Having some aches and pains I decided to use the 20kg bells.
The pyramid is calculated from a 70rep max.

I also combined this one with "time pyramide" or what Kuzmin calls "The Timed Load Methods" (Kettlebell Sport: Iron Sport for Iron Men, pp 16-7).  I.e. the first set is 10 % of max, and 10% of a 10min set (=1minute). Next set is 2min at 7rpm, the third and fourth sets are 5, and 4 minutes respectively but I speeded up the rpm a bit. Set 5,6, and 7 were back to 7rpm. Kuzmin, notably, does not use the aforementioned numbers; his percentages result in a higher total volume than I can handle.

Posted in: Träna kettlebells med lång cykel