Thursday, October 29, 2009

Going Dark

I've decided to use my body as a laboratory and experiment with a different training protocol from what I have been doing up till now.

Because this will be experimental, I won't be posting my exact workouts here for the time being. But I will provide some insights on my progress every now and again.

Wish me luck!!

Wednesday, October 21, 2009

Insert "Heavy Day" Here

I wanted to mix things up a bit, so today I decided to work my sets with the next size up - the 24kg bells. This was my first real attempt working these bad boys for time.

First impression: They felt much heavier for my jerks but not as bad for my snatches. On a good note, I recall the 20's felt similar when I transitioned from the 16's. So it's all good.

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

Snatch: 24kg - 4 minutes @ 12 rpm

Treadmill: 20 minutes - run/walk

Tomorrow it's back to the 20's. Changed my mind about tomorrow's session. Not speed work but long sets.

Tuesday, October 20, 2009

A Little Bit Like Yesterday

Today's goal was to match or exceed yesterday's session. It was successful.

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

Snatch: 20kg - 8 minutes - L[14/14/12/12], R[14/14/12/12]

One Arm Jerk: 32kg - 8/8

Swing: 32kg - 5/5

I matched yesterday's jerk session and was able to increase the pace a bit on the snatch set, breaking through the 100 rep barrier.

Didn't want to run today, but give myself another day to get strong. Tomorrow I'll be breaking in a new pair of running shoes, so we'll see how I'm feeling. I'm also going to play with the 24kg bells tomorrow. And Thursday's session will be back to the 20kg bells, but at a faster pace than today.

Monday, October 19, 2009

Winter in the Garage

Went down to the garage to train on my lunch hour today, as I normally do. Today, it felt especially cold. I couldn't see my breath yet, but I don't think the temp was too far away. Kettlebell handle felt very cold during my snatches. I think I need to invent a kettlebell warmer. Or maybe just sit them on top of a stove before training.

On the docket was a planned 6 minute jerk set and an 8 minute snatch set. For some reason, thinking about 8 minutes of snatches still makes me a bit queasy. Not sure why...

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

Snatch: 20kg - 8 minutes @ 12 rpm

Treadmill: 20 minutes walking

Jerks felt good. Snatches were ok, although my hands were fatiguing toward the end of each's turn. Hands are holding up very well. I started to a light run on the treadmill but my windpipe felt a bit raw, so I slowed it down. Overall, feeling pretty good today.

Friday, October 16, 2009

Greasing the Wheels

I've been under the weather all week, so today was my first training day since Monday. Monday's session, which wasn't anything special, trashed me. I'm hoping to be back to full strength on Monday to resume my quest for Rank II. Today's session was intended to get the rust off the old hinges and get the wheels greased for a Monday explosion.

One Arm Jerk (OAJ): 28kg - 20/20, 20/20

Swing: 28kg - 15/15

Rope work

Two sets of OAJ, one hand switch, no time involved, just straight reps depending on how I felt. I felt pretty good! Swings felt good as well. Rope work was just some messing around with different jumps, e.g. double unders, crossovers, one leg, running, etc.

Monday, October 12, 2009

Fours Day Off, One Day On

Tough day, tough couple of weeks. My training has been very erratic lately. I'm struggling a bit to get things back on track. Maybe it's two months of little sleep coinciding with busy times at work. Whatever it is, it's hurting my momentum and motivation.

Today was baseline at best.

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

Snatch: 20kg - 6 minutes @ 14 rpm

Treadmill: 20 minutes @ 4.5 mph

Even the treadmill work was difficult today. I think I'll watch myself a Rocky montage. Maybe it'll help spark the eye of the tiger in me!

Wednesday, October 7, 2009

The Day After the Day Before

Was nice and sore from yesterday's performance so eased back a bit on my jerks and focused on getting a good snatch set in today.

Jerk: 2 x 20kg - 5 minutes - 8,10,8,8,8

Snatch: 20kg - 8 minutes @ 12 rpm

Rope work: 6 intervals - 1 min off/1min

Body was definitely tired for the jerks. But I was pleased with the snatches. I was able to maintain my left hand finger lock for the first 3-1/2 minutes at this pace. That's a great improvement for me. Right hand was good throughout the entire set.

I forgot my running shoes at home, so grabbed my jump rope and did a few intervals. I'm getting good at making it through each minute without tripping! =)

Tuesday, October 6, 2009

WTH Kinda Day

Today was a tough day to get my body moving again. After a long, extended weekend without training, I went into today's session just trying to punch the clock. Surprise to me, it turned out to be a WTH kinda day!

Jerk: 2 x 20kg - 7 minutes @ 8 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Jerk set turned out to be a PR and only two reps away for what I need for Rank II. Where the hell did this come from?!?!? I had planned for a six minute set. As the sixth minute was coming to a close part of me wanted to throw the bells down, but another part told me to go on. And I did. I surprised myself today. Feels good!

Snatches on the other hand were very tough. My bruised finger is healed so that's not an issue. Hands are holding up well. It's a combination of conditioning and local muscular endurance with these. Funny how my snatches were always leading my jerks but now it's turned around a bit. I need to focus on these hard the next week. I need eight minutes at this same pace for rank. Is definitely doable. I just want to be more comfortable when the time comes.

Friday, October 2, 2009

Twice the Jerks, Twice the Fun

Left index finger is bruised today, so no snatching. I added in a second jerk set today, a bit shorter and a bit slower.

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

Jerk: 2 x 20kg - 4 minutes @ 6 rpm

Treadmill: 20 minutes @ 4.5 mph

The second set of jerks was tough. First two minutes felt pretty good, rack felt like butter! Minute three was difficult. Minute four felt brutal but I made up my mind to make it through and I did.

Thursday, October 1, 2009


Not a lot of training time for me so far this week. And now today turned out to be somewhat of a disappointment as well.

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

Treadmill: 20 minutes

I clipped my left index finger somewhere in minute four between the bells while returning into the rack. I finished the set, but there is a bruise under the nail and it hurts like hell. I can't snatch with it at the moment. I don't think it will need to be popped but will wait to see how it feels tomorrow. If I still can't snatch, I plan to add in a second jerk set as a replacement until I am able to put some pressure on the finger again. This is my first real kettlebell injury!!