This past weekend I had the extreme privilege of attending the American Kettlebell Club (AKC) Coaches Certification under the direction of Honored Master of Sport Valery Fedorenko.  I had a lot of fun honing my skills and have set a new personal goal.  I want to be a Master of Sport in the Long Cycle(clean and jerk).  For my body weight I need 48 reps in a 10 minute timed set of Long Cycle with two 32kg kettlebells.

Monday: 8 Min. LC, 3 Min. Heavy Cleans, 4 Min. OAJ, JS, Run

Tues: 4-6 Min. LC, 3-4 Min. Heavy Cleans, 6 Min. OAJ, JS, Run

Wed: 8 Min. LC, 4 Min. Heavy Cleans, 4 Min. OAJ, JS, Run

Thurs: Off

Fri: 5 Min. LC, 3 Min. Heavy Cleans, 8 Min. OAJ, JS, Run

Sat: 6 Min. LC, 3-5 Min. Heavy Cleans, 6 Min. OAJ, JS, Run

Sunday: Off

*JS= 3×50 Jumping Squats w/ weighted bar
*Run= 20 Min. or HIIT Sprints

This was today’s workout…

111808
8 Min. One Arm Long Cycle (OALC) @ 24kg- 5rpm

3 Min. Cleans @ 24kg- 10rpm

4 Min. One Arm Jerk (OAJ)- 10rpm

Then:
3×50 Jumping Squats w 45# bar

20 Min. Run

Then:
Stretches

All I have to say is that the training for the Master of Sport will be fun! It’s very good to have a goal.  What’s more important is having a plan.  A goal without a plan is just a dream.  All dreams are good, but eventually you need to wake up.