Sunday, April 20, 2008

Steve Freides Workshop

Attended Steve's workshop today. I had intended to make this an active recovery day after yesterday's self imposed Snatch Test. I brought with me to the workshop a 20kg and a 24kg bell. Thinking to myself, "I'll work with the 20kg today mostly." I was tired from yesterday's snatches, forearms were sore.

Well, once you get going, it's hard to hold back. Steve put us through our paces. I was swinging, cleaning and pressing the 24kg, performed some double 24kg cleans. And at the end of the two hours, performed 7 minutes of 24kg Snatches 5/5 on the minute. So another 70 Snatches as a follow-up to yesterday's work.

We also practiced front squats, overhead squats and pistols. As well as a slew of stretches and joint mobility work. A great two hours! I felt strong and the blood was pumping. Steve was also kind enough to give me an AKC primer on their version of the swing, clean, snatch and jerk. So now I won't be walking in blind to their Fitness Cert next month.

With that said, tomorrow I'm taking the day off from training! =)

I need to figure out a good Snatch routine to start building on my numbers without going crazy. I'm going to use Steve's RKC Snatch Preparation Protocol as a basis. So all in all, a very good weekend for all things kettlebells!! Swing 'em high y'all!

4 comments:

Franklin B. Herman said...

Bravo for you! Being able to attend a top quality workshop in your area is a tremendous opportunity to hone your skills .. glad to were able to take advantage of it.

Also, I don't believe you can go wrong with Steve's Protocol. I personally have been following it and making great progress as detailed in my blog.

And the double 24 work is awesome!

Aaron Friday said...

Here's another protocol for your consideration:
(1) Build up to 200 reps in a session however you want to.
(2) Get 200 reps per session with a minimum of 10 per arm at a time.
(3) Waste your previous PR.

Katie, KettlebellKate said...

Howie-way to blow through the snatch # block! You stopped worrying about it and bam here you are abusing the 24kg, as Aaron says.
My next adventure: Taking 68 7th graders to Chicago for 3 days...omg.

Howie Brewer said...

Thank you, thank you! My next step will be to start increasing the volume on these again. First off though, nothing timed. I want to make sure I get enough rest between sets and am able to keep good form. I still and dealing with these damn, problem forearms. But yes, maybe start out with some double digit per arm sets and build up. With heavy swings in between. Maybe test things again in about two weeks.

Katie, 68 7th graders! I remember 7th grade. Best keep your eyes on those kids!! And watch out for the funny business!!