Thursday, July 30, 2009


I was feeling a bit strange today leading up to my workout. I almost had a sense of fear as to what was to come. Funny as I hadn't planned to achieve anything out of the ordinary. Just weird.

Jerk: 2 x 16kg - 5 minutes @ 6 rpm

Snatch: 16kg - 8 minutes @ 14 rpm

That's it and that's all.

Wednesday, July 29, 2009

Still looking to keep the pressure on my jerk performance relative to my snatching.

Jerk: 2 x 16kg - 8 minutes @ 6 rpm

Snatch: 16kg - 6 minutes - 16/14/14/16/14/14

These jerks were a PR. Getting this under my belt feels amazing even though I know it's only the beginning. Gotta keep up the pressure!!

Tuesday, July 28, 2009

Steady As She Goes

Nothing special today in terms of goals, just focusing on technique.

Jerk: 2 x 16kg - 6 minutes @ 6 rpm

Snatch: 16kg - 6 minutes @ 14 rpm

Treadmill: 20 minutes - walk/run

Simple and effective.

Monday, July 27, 2009

Monday Refinements

I'm starting this week off incorporating two refinements to my technique, (1) to rotate my hands outward from the rack on my jerks, trying to touch my thumbs, and (2) to improve the trajectory of my snatches.

So of course, I've been watching some of Valery's videos leading up to today's session. Jerk refinement is a much more obvious "macro" adjustment. Improving my snatch trajectory is a bit trickier, so I asked a friend and fellow kb lifter to watch my set and give me feedback while lifting. Here's today's session...

Jerk: 2 x 16kg - 5 minutes @ 6 rpm

Snatch: 16kg - 8 minutes @ 12 rpm

Rotating my hands during the jerks wasn't difficult in itself, except for the fact that my hands were cramping up pretty good at the 5 minute mark.

For snatches, I slowed the pace a bit so as to get some feedback during the set. I think I have fixed it somewhat, particularly on my right side. This is something I'm going to have to concentrate on each and every session.

That's it and that's all!

Friday, July 24, 2009

The Friday Climb

I've been feeling pretty good after this stream of steady training. After yesterday's session, I wanted to continue to push a little more on one of the two lifts. This morning I decided to keep focused on my jerks since they are still lagging behind my snatches, at least from a ranking point of view. So that's what I did...

Jerk: 2 x 16kg - 7 minutes @ 6 rpm

Snatch 16kg - 6 minutes @ 14 rpm

Rope: 3 rounds of 2 min on / 2 min off

In this short time I'm starting to understand why you need to train almost daily. Without it, its difficult getting to that 'comfort' level with the lifts, where they become not so daunting. Just last week I was dreading even attempting a 7 min set of jerks (even with these lemons), but it's gotten where I can see it and achieve it, even though it is not easy.

Thursday, July 23, 2009

Stretch out the Jerks

Was feeling pretty good after yesterday's session, so I thought I'd try to stretch out my jerk set today. Turned out to be a good idea.

Jerk: 2 x 16kg - 6 minutes @ 6 rpm

Snatch: 16kg - 6 minutes @ 14 rpm

Treadmill: 20 minute run/walk

All is good. Tomorrow is Friday and will be day 5 training for this week!

Wednesday, July 22, 2009

Fast & Furious

Today's session was fast and furious. Crazy day in the office and I almost didn't make it down to the garage today. But I was able to break away for my two lifts with no cardio or assistance work today afterward.

Jerk: 2 x 16kg - 5 minutes @ 6 rpm

Snatch: 16kg - 6 minutes @ 14 rpm

That's it!

Tuesday, July 21, 2009

Jerks & Snatches - First Day Back

Today was the first day for me to begin combining my jerks and snatches back into each workout. I cut back just a bit on each today and also added a bit of (jump) rope work at the end for some additional cardio.

Jerk: 2 x 16kg - 4 minutes @ 6 rpm

Snatch: 16kg - 5 minutes @ 16 rpm

Rope Work: 3 intervals - 2 min on/2 min off

Today I can say I really felt like I was starting to work hard! Snatches are always harder after a Jerk set. And I'm proud to say in my last 2-min interval of rope work I didn't trip up once!

Monday, July 20, 2009

Grind It Out

I was physically wiped out today after my first full week of training last week, followed the workshop I taught on Saturday and a full day of home improvements yesterday.

Regardless, I wanted to get in something today. So a single set of jerks was it...

Jerk: 2 x 16kg - 6 minutes - 7/7/6/6/6/6

Being pre-fatigued going in as well as training in a hot, humid underground garage, I'm happy with this set.

Friday, July 17, 2009

Friday Long Cycle

Happy Friday!!

I have successfully made it through my first week of training five days in a row! Giddy up!!

Here's today's session...

Long Cycle: 2 x 16kg - 7 minutes @ 5 rpm

One Arm Jerk: 24kg - 12L/12R

Long Cycle felt good. I could have gone longer if I slowed my pace after that seventh minute, but I'm not at the point where I'm pushing too hard. Maybe next week. =)

Enjoy the weekend y'all!

Thursday, July 16, 2009

Lemon Jerks

Almost forgot to post today's session!!! :O

Here it is quick & dirty...

Jerk: 2 x 16kg - 5 minutes - 36 reps total

Swing: 24kg - 10L/10R

That's it. The plan for tomorrow is Long Cycle.

Wednesday, July 15, 2009

how.e.b Snatching the Lemons

How do you like my new stage name?


I thought it had a nice ring to it.

Anyway, today was Day 1 of starting work with the 16kg bells again. Or as I like to call them, "The Lemons". Here's today's session...

Snatch: 16kg - 6 minutes @ 14 rpm

One Arm Jerk: 24kg - 12L/12R

I am now trying to be very conscious of my Snatch technique in trying to make it feel like a Jerk. It's all about timing the hip pop and getting that bell to float up over your head.

Today's session felt good. I was on the verge of getting winded but my breathing held strong. All in all a good session!

Tuesday, July 14, 2009

Done with the 12kgs

This morning I hit my target for Jerks with the 12kg bells.

Jerk: 2 x 12kg - 10 minutes @ 6 rpm (last minute @ 8 rpm for a total of 62 reps)

Swing: 16kg - 15L/15R

Tomorrow, I begin working with the 16kg bells once again.

Monday, July 13, 2009

10 Minutes with the 12kg

Early morning session today, outside in my driveway. The air was cool and sun began to sparkle through the trees as I started my Snatch set.

Snatch: 10 minutes @ 14 rpm

One Arm Jerk: 20kg - 10L/10R

Snatches felt good, never lost my breath and at that pace I was able to rest every 30 seconds holding the bell overhead.

OAJ's felt good as well, just like old times!

Tomorrow we shoot for 10 minutes of Jerks.

Friday, July 10, 2009

Slow and Steady

Third day of training in a row today!

Jerk: 2 x 12kg - 8 minutes @ 6 rpm

Swing: 16kg - 15/15

Everything felt good. I could have pushed through to 10 minutes but I'm in no rush.

Correction from yesterday's post, I have not yet hit my Rank IV numbers yet. I need 53 Jerks along with 100 Snatches. I surpassed the Snatch mark yesterday and am on the cusp for Jerks. Still cool!

Thursday, July 9, 2009

Rank IV Work

As I ramp my training back up, I realize that given my Jerk set yesterday and my Snatch set today, I've performed the reps necessary to qualify me for Rank IV of the World Kettlebell Club requirements. Cool!

Here's today's action...

Snatch: 12kg - 8 minutes @ 14 rpm

One Arm Jerk: 16kg - 2 minutes @ 16 rpm

Eventually I'll get back to performing both Jerk and Snatch in the same session, but as I said, right now I'm allowing my body to get used to training daily again (or at least Monday through Friday).

Tomorrow I'll bump up the duration of the Jerk set!

Wednesday, July 8, 2009


Jerk them bells, UP!

(Very) short workout today. Part of my ramp up plan.

Jerk: 2 x 12kg - 6 minutes @ 6 rpm

Swing: 12kg - 25L/25R

Plan is to start lifting again 5 days per week. Let's go!!

Friday, July 3, 2009

Rope Work

Squeezed in some light rope work today. Nothing fancy.

I set my Gymboss timer for 2 minutes on / 2 minutes off. Went 5 rounds for a total of 20 minutes, 1:1 work/rest ratio.

Some 2-foot jumps, single foot jumps and alternating foot jumps. (I'll work in some fancy stuff in the future.)

That's it, enjoy the 4th of July weekend everyone!

Thursday, July 2, 2009

Bodyweight Workout

Easing back into a regular program, I opted for a quick bodyweight workout today. Just a few sets of low reps to get things moving again.

Today consisted of:

* Pullups
* Dips
* Pistols
* Ab Wheel Rollouts

That's it and that's all!

Wednesday, July 1, 2009

60 Years of Pain

Ever since I was a kid, I've had this innate feeling that I was going to live to be 100 years old. It's stuck with me my whole life. I don't know where it came from, but it's always been with me.

Only time will tell if I make it to 100, but if I do, that means I'll be living and dealing with this pain in my back for 60 more years. With that said, I am tired of talking about this back ache. It can be sharp when I'm twisting but is mostly an annoying ache. I've spent a lot of time, money, and energy focusing on trying to alleviate it over the last year. Given the final conclusion that it might never go away, it's now time to cast it aside and focus on other things. I will NOT be mentioning it any longer in my posts. The next time it comes up will be when I announce it's disappearance.

Today I started my return to training. I went easy. I'll be ramping back up slowly over the coming weeks. August 7th is my wife's expected due date of when our little girl should be joining us. There's no telling right now how that will affect my training. Nonetheless, it's "go time"!

Here's today's session...

One-Arm Jerk: 12k - 6 minutes @ 16 rpm

Snatch: 12kg - 6 minutes @ 16 rpm

Cooldown with some yoga. That's it for today.