Monday, September 28, 2009

Off the Cuff

Today's workout was an off the cuff session. I didn't have time to train on my lunch hour today and thought the day was a loss. But got home and the wife and kids were still out, though on their way home, so after prep'ing dinner I decided to run into the garage for a few minutes.

With my 20kg's in the back of my car, I decided to experiment...

Jerk: 2 x 24kg - 3 minutes @ 6 rpm

One Arm Jerk: 28kg - 4 minutes @ 8 rpm (2 min per arm, 1 switch)

I was planning on going longer with the jerk set except right at the 3 minute mark the motion sensor light in the garage shut off leaving me in the pitch dark. I could have continued, but for how long?

I then quickly grabbed the 28kg and threw in that set. My left forearm sure didn't like having that weight pressed up against it. Too bad. Get used to it. This is your future!! =)

Friday, September 25, 2009

Every Day is a Holiday!

Famous words by which great entertainment character?

Well for me, every day is pretty much a PR day. I am now in unchartered waters as far as kettlebell sport is concerned. Every day that I push myself into uncomfortable places, I make gains and hit a PR.

Here's today's session...

Jerk: 2 x 20kg - 4-1/2 minutes - 42 jerks total

Snatch: 20kg - 8 minutes - 14/12/14/10/14/12/14/12 - 102 snatches total

OAJ: 24kg - 8/8

Swing: 24kg - 10/10

Today is a snatch PR. For jerks, I was shooting for 5 minutes @ 10 rpm. Shortly into minute five, I gassed out. I held on till the 4-1/2 minute mark but was only able to throw up two reps in that time. I was definitely a good sprint!

So how am I viewing my training/progress? Here's a little graph that I've been entering my daily training volume into. Let me know what you think.

Thursday, September 24, 2009


New PR today with my jerks. Hurray!!

Jerk: 2 x 20kg - 6 minutes @ 8 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Rope: Intervals - 1 min on / 1 min off for 10 minutes

Today's jerk set was 10 reps away from my Rank II numbers! Oh I can taste it... it's almost here.

I had hoped to have enough in the tank to stretch my snatch set out to 7 minutes at this pace, putting me within a minute of Rank II snatch numbers, but the jerks wiped me out pretty good. With a little more rest in between I could probably stretch this to 8 minutes and hit my numbers.

I incorporated some rope work again as its been a while since jumping. Up till now I have been pretty exhausted after my sets and couldn't imagine having to keep my arms up any longer, but was inspired today. I'm going to try inserting these into the sessions in place of treadmill very now and then.

Tuesday, September 22, 2009

Straight Forward

Straight forward work today...

Jerk: 2 x 20kg - 5 minutes @ 8 rpm

Snatch: 20kg - 8 minutes @ 12 rpm

Treadmill: 20 minutes - light run/walk

Felt the best yet at the end of today's jerk set. Tomorrow I shoot for six minutes at same pace.

Snatch is coming along. Unfortunately I had a bit of a callous built up on my right palm that I should have taken care of, but kept saying, "it's not too bad". Well it was bad enough to catch and tear a bit of skin. Tomorrow I'll try my set as is and see if I can work around it. I had expected my left hand to end up with a tear as that hand fell apart toward the end of its time. I felt like my right hand held up strong throughout.

Monday, September 21, 2009

Hard to Get Moving Monday

Not feeling 100% today. Something hit me over the weekend, either allergies or sinuses. Going into today's session I was set on a "program minimum" workout. After my jerk set, I decided to push things just a little bit, with good results.

Jerk: 2 x 20kg - 5 minutes @ 6 rpm

Snatch: 20kg - 6 minutes @ 16 rpm

Treadmill: 20 minutes - walk/run

I don't think that I've worked this pace yet for my snatches using the 20kg. At least not since coming back from my back injury. I lost my finger lock during the third minute of my left hand, but was still able to keep the bell out of my palm. Right side held strong. I was breathing hard at the end but finished strong.

Thursday, September 17, 2009

Playing with Pace

I decided to throw in some 'sprinting' into today's jerk set. Also was intent to make it through another 8 minute snatch set. Here are the results...

Jerk: 2 x 20kg - 5 minutes @ 6, 10, 6, 10, 6

Snatch: 20kg - 8 minutes @ 12 rpm

The jerk-sprints got my heart rate up and forced me to focus on technique. Snatches felt pretty good as well. The bell always feels heavy, but I'm still able to put up the numbers. Hands seem to have become accustomed to the weight and reps! A good outing!!

Tuesday, September 15, 2009

Bump It Up

I increased the volume a bit today and it was tough!

Jerk: 2 x 20kg - 6 minutes @ 7 rpm

Jerk: 2 x 20kg - 3 minutes @ 7,7,6

Snatch: 20kg - 8 minutes @ 12 rpm

That was it and that was enough!

Monday, September 14, 2009

Quiet Intensity

The morning started out quiet. Both body and mind were idling at a low rpm. Unfortunately, on Friday I threw down a challenge for myself to attempt an eight minute snatch set today. Not to give in to weakness, I stayed calm and focused on each rep...

Jerk: 2 x 20kg - 6 minutes @ 6 rpm

Snatch: 20kg - 8 minutes @ 12 rpm

Treadmill: 20 minute light run

The snatch set went extremely well. I continued to focus on my finger lock on each downswing. My hands handled the set without a scratch. A good day!!

Friday, September 11, 2009

30 More Seconds!

Inching up, inching up!

Was shooting for an 8 minute jerk set today. It didn't work out exactly as I'd hoped...

Jerk: 2 x 20kg - 7-1/2 minutes - 6/6/6/6/6/6/6/2 (44 reps)

Snatch: 20kg - 6 minutes @ 14 rpm

Treadmill: 20 minutes walk/run

I could have made it to 8 minutes with the jerk given my conditioning and strength. Unfortunately, my technique was breaking down and that forced me to stop the set. The bell in my left hand was shifting, wasn't sitting right and kept landing on the knuckles of my hand. I was losing balance with that bell in subsequent reps and tried to end it clean.

It's ok. This is still a PR for me. My longest jerk set with the 20's yet. And most reps to date. Next week I am going to make my baseline sets 6 minutes rather than 5 and keep on pushing.

Snatches felt good. I'm now getting a real strong finger lock with the right hand. Need to focus on same with the left.

Wednesday, September 9, 2009

Focus on the Drop

These days are rough getting myself going! Being up throughout the night is a killer. Sorry, do I sound like a broken record? Anyway, I got my butt moving today nonetheless. I got a late start as well so knowing that I wouldn't have time for a run, I threw in some 24kg assistance.

Jerk: 2 x 20kg - 6 minutes @ 6 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

One-Arm Jerk: 24kg - 8/8

Swing: 24kg - 10/10

I think I'm turning the corner with my snatches. I'm starting to feel more comfortable with the drop. I'm starting to land the bell in my fingers and not grinding it into my palm. Even the set itself, which had been a bit daunting for me is now almost at a level of "almost comfortable". I'm amazed at how these things just seem to fall into place.

I am going to have to change my training plan up a bit. I promised to support and participate in the upcoming Long Cycle Championship here in NYC next month. Only problem, I'm not training LC! I think I need to de-optimize my biathlon training for a bit and sneak in at least one LC session each week. Once the meet is over then I will resume my biathlon focus again. What are you gonna do, huh? It's all good. And what wouldn't I do for my friends!

Tuesday, September 8, 2009

Punching the Clock

Dragging today. Not a lot of sleep last night, was up twice with the baby. Today was all about 'punching the clock'. Getting it in and getting it done.

Jerk: 2 x 20kg - 5 minutes @ 7 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Treadmill: 20 min light run/walk

My palms held up well today during my snatches. I'm still rubbing against my right index finger though. Happy with today's outing given how I'm feeling physically.

Friday, September 4, 2009

Quicken the Pace

I now understand why we try to include running into our training programs!!

Jerk: 2 x 20kg - 5 minutes @ 8 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Treadmill: 20 minutes light walk/run

By the end of this jerk set, I was winded! And by the end of the snatch set, I was gasping for air!

I'm still having some issues with my hands (mostly right hand) during my snatches. Still need to focus on this.

Thursday, September 3, 2009

Tough It Out

Felt a bit tired and fatigued today. Technique held up well. I had to grind out the last minute on my jerk set.

Jerk: 2 x 20kg - 7 minutes @ 6 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

That's it!!

Wednesday, September 2, 2009

Waving the Workout

Quick outing today...

Jerk: 2 x 20kg - 5 minutes @ 7 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Very happy with both sets. The increased pace on my jerks held up well. At the end of the (predetermined) fifth minute I was not completely spent. Tired but not fried.

My palms are holding up well with the snatches now. Today's set although still not "easy" was the "easiest" 6-minute set I've performed so far. Only issue now is that I'm rubbing the bell across the base of my right index finger at the top of the snatch and losing a bit of skin there. Nothing too terrible but definitely a product of my technique adjustment. I guess I still need a bit more tweaking to do.