I am interested in how athletes train for the kettle bell sport of the long cycle and the jerk.
After spending a few months doing the ROP, I wanted to give my shoulders a break and started doing a lot of C&J. I find that the C&P is a fantastic workout for both size, strength and CARDIO. For me, it rivals the snatch but does tear up the hands. It also works yours legs hard and is making my traps and shoulders huge.
Moreover, for some reason, this exercise is shredding my fat better than swings and snatches.
My question is:
I cant find any clean and jerk workouts on dragon door so i dont know if im hitting it hard enough or maybe too hard. I’m interested in knowing if anybody else is doing the long cycle or Jerks and what there workouts look like. Also, I am curious about other opinions concerining the long cycle, do you find the same benefits that I do?
Here’s my Jerk workout, please let me know how this compares to yours.
5 min. C&J 24K for 60 reps.
3 min. rest.
5 min Jerk with 24k for 75 reps.
5 min rest
3 minutes clean & jerk with 32K for 25 reps
3 min rest
3 minute jerk with 32k for 35 reps
The above are done with one K bell. Occassionally, i’ll substitute one of the first sets for 5 mins C&J with doubles of a 20k and 24K.
I do this workout 3 times per week and I usually warm up with a 2 hundred swings. Then I follow it with 100 to 150 snatches with the 24k, doing 10 snatches ever 1 minute, no break.
Thanks in advance for the input.
Jake
