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.

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LC-session

LC 2x20kg, 2x24kg, 2x28kg, 2x30kg: 5 rep each weight

LC 2x28kg: 10,8,6,4,2

LC 2x20kg: 10

Thorough  stretch

Breathing makes a lot of difference.

Brought home my scale which has been elsewhere since some time. I am down to 82,4kgs, which is light for being me.

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Uddevalla Open 2012 Long cycle competition

The follower of last March´s successfull long cycle competition in Uddevalla is now scheduled to the 3d of March 2012.

Here is a link to a Facebook group where you find more info on registering, competition categories and such: LINK.

Please, note that this is an open competition and also lifters from outside Sweden are welcome. Last year we had a great Finnish team visiting, and a great time.

I also hope that many of the good lifters from the Swedish IKSFA Championship have the time to come and compete.

Here is a movie about the 2011 competition made by one of the members of the Finnish team: LINK.

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Long cycle w 28s, ladders

WU 12kg combo

LC 2x20kg: 5

LC 2x24kg: 5
LC 2x28kg: 5 ladders of 2,4,6reps (tot vol 60reps)

Push ups: 2x 10 reps
Bar hang: 1 min
A little bridge work & stretch

I also did a stretch and mobility session yesterday.

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