Howz Training

A Kettlebell Workout

2011-08-28T10:05:00.005-04:00

Over the last few days I had gotten an itch for some kettlebell lifting. The weekend is usually my time off from Olympic weightlifting these days. So I decided to hti the garage and move the bells around a bit.

There was no rhyme or reason to the progression. I just went with the flow and what I felt like playing with. Here is the video of the workout, rest breaks removed.

Let me know if you have any questions on what I did.

Legend: Yellow = 16kg, Purple = 20kg, Green = 24kg, Orange = 28kg, Red = 32kg

Beginning Female Weightlifter - Part 2

2011-07-22T08:16:00.002-04:00

By Marc Chasnov

WHEN IS SYMMETRICAL NOT SYMMETRICAL?
The first installment of this series discussed the anatomical position and planes. The focus was on the midsagittal plane, which is a theoretical construct dividing the body into symmetrical right and left halves. The right and left sides of the body are supposed to be mirror images of each other in length, girth, and muscle power.

It is important to establish baseline measurements of each respective side of the body. This will assist the coach in determining the individual's current physical status. If the athlete has equal strength in all muscle tests on each side of the body, the coach can then direct the athlete to a progressive training program. If the athlete exhibits inequalities between the two sides, then she must be directed to a corrective exercise program. Many athletes will have ipsilateral (same side) upper and lower extremity dominance. Some will have contralateral (opposite side) upper and lower extremity dominance. Some will be ambidextrous.

Regardless of one's respective upper and lower body dominance, it is important in weightlifting to have both sides of the upper extremities, lower extremities, and torso equal in strength and alignment. The first part of this series made reference to establishing a baseline of strength in the beginning female weightlifter. In this installment, the following measurements and functional testing procedures will be discussed:
1.) Circumferential Measurements
2.) Leg Length & Asymmetry
3.) Spinal Alignment
4.) Muscle Testing

1. CIRCUMFERENTIAL MEASUREMENTS
More often than not the athlete's dominant side is larger in girth and stronger than the non-dominant side. Muscle size does not necessarily represent the muscle's force output, but it is always important to develop parity in size between the right and left sides of the body.

For the upper body circumferential measurements should be taken on both sides of the body for the following parts:
-Upper arm
-Forearm
-Wrist
-Hand

For the lower body, circumferential measurements should be taken on both sides for the following parts:
-Thigh
-Lower leg

2. LEG LENGTH & ASYMMETRY
It is important to have equal leg length. Unequal leg length or leg length discrepancy can affect the rest of the body; it can disturb position of the foot stance, squatting position, pelvic stability, and the entire spinal alignment.

When considering leg length, one must measure from the anterior superior iliac spine (ASIS) of the pelvis to the inside bone of the ankle, the medial malleolus (Fig. 1).

Figure 1: Leg Measurement Points

If there is a question of leg length discrepancy, then the athlete should be referred to an appropriate healthcare professional who can evaluate it further.

3. SPINAL ALIGNMENT
As part of the evaluative process, the beginning lifter should be tested for scoliosis. The word scoliosis comes from the Greek skoliosis meaning "crooked." It is not uncommon for females between the age of 10-16 to have idiopathic "unknown origin" scoliosis.

A basic test to detect spinal alignment issues is the Adam's Test (Fig.2). In this test, the lifter is required to wear the appropriate clothing to allow proper observation. The athletes will be requested to bend forward and allow their upper spine to round with their arms dangling. The legs are kept straight and the feet are equal in their stance.

Figure 2: Adam's Test
Source: iscoliosis.com

The examiner should observe from both the front and back of the bent-over athlete. If the examiner observes a deviation from a straight spinal alignment or some form of rotation ("increased height") on one side of the spine, then the individual should be recommended to the appropriate health practitioner.

4. MUSCLE TESTING
Shoulder Abduction. The motion of shoulder abduction is controlled by the deltoid muscle. The deltoid muscle is in turn neurologically controlled by the C5 nerve root. The deltoid muscle (as seen in Fig. 3) controls lifting the arm out to the side of the body. It is also very valuable in contributing to overhead movement. The athlete is tested by holding their arm out to the side (abducting) with their thumb pointing down against resistance in the downward motion. lf the athlete cannot tolerate minimal resistance, the downward direction then specific exercises should be prescribed to strengthen the deltoid muscle.

Figure 3: Shoulder Abduction

Shoulder internal rotation/external rotation (Fig. 4, Fig. 5) are tested for the main reason that in the female weightlifter, the rotator cuff muscles of the shoulder are important stabilizers of the shoulder joint. Stabilizing the shoulder joint is important to diminish the chances of shoulder dislocations in the beginning female weightlifter.

Figure 4: Internal Rotation of the Shoulder

Figure 5: External Rotation of the Shoulder

Elbow Flexion. The motion of elbow flexion is controlled by the biceps muscle. The biceps muscle is neurologically controlled by the C6 nerve root. When testing the power of the biceps muscle the examiner will place resistance on the inside of the hand or wrist of the athlete while the athlete prevents the examiner from straightening the elbow (Fig. 6).

Figure 6: Elbow Flexion

Elbow Extension. The motion of elbow extension is controlled by the triceps muscle. The triceps muscle is neurologically controlled by the C7 nerve root. When testing the power of the triceps muscle the examiner will place resistance on the outside of the hand or wrist of the athlete while the athlete prevents the examiner from bending the elbow (Fig. 7).

Figure 7: Elbow Extension

Elbow flexion and elbow extension are important to maintain the integrity of the elbow joint. There is always the concern of elbow dislocations in beginning female weightliiters, so corrective exercises should be prescribed at the beginning of a female weightlifter's career.

Finger Abduction. The motion of finger abduction is controlled by the finger abductors. The finger abductors on neurologically controlled by the C8 nerve root. When testing the power of the finger abductors, the athlete will try to hold the fingers apart while the examiner tries to close them (Fig. 8).

Figure 8: Finger Abduction

Finger Opposition. The motion of finger opposition occurs when the thumb and pinky are held together (Fig. 9). The examiner tries to pull the thumb and pinky apart. Finger opposition is neurologically controlled by the T-1 nerve root.

Figure 9: Finger Opposition

Finger motions are important in the beginning female weightlifter to maintain a secure grip on the bar.

Hip Abduction. Abduction of the hip occurs when the leg is moved away from the midline of the body. Abduction is neurologically controlled by the L3 L4 and L5 nerve roots. If the athlete is asked to abduct the leg whether in a supine or sideline and cannot maintain a nominal resistance against the examiner then corrective exercises should be initiated (Fig. 10). Weakness in the hip abductor muscles will cause beginning, intermediate, and advanced female athletes to have "kissing knee syndrome." Kissing knee syndrome is a very common problem in female weightlifters. When females squat or recover from the squat clean, the knees may come together. This knee-together pattern will cause excessive stress on the medial (middle) tissues of the knee. The motion is also biomechanically less effective than maintaining hip abduction and keeping the knees apart.

Figure 10: Hip Abduction

Hip Extension. Extension of the hip is tested when the athlete is laying prone on a surface and lists their leg toward the ceiling (Fig. 11). The examiner attempts to resist the upward motion of the lower extremity. Weakness in hip extension represents problems with the gluteal and hamstring musculature. This musculature will strengthen as the beginning female weightlifter matures, but corrective exercises can be prescribed to strengthen the muscles faster.

Figure 11: Hip Extension

Knee Extension. Extension of the knee is tested with the athlete sitting upright on a stable surface with the knee at the edge of the surface, so that the lower leg is hanging freely. The examiner requests the athlete to extend the lower leg and provides resistance to the front of the lower shin (Fig. 12). Knee extension is controlled by the quadriceps muscles and is neurologically mediated through the L2-L3-L4 nerve roots.

Figure 12: Knee Extension

In the next installment of this series, we will discuss and demonstrate various exercises you can use to test the strength and balance of the upper body, lower body, and trunk.

Copyright © 2010 Marc Chasnov

Conquer.

2011-07-21T09:34:00.002-04:00

The Beginning Female Weightliftter, Part 1

2011-07-03T19:02:00.003-04:00

By Marc Chasnov

INTRODUCTION
As a result of attending the USAW Level 1 coaching course I instructed in August 2010, Paul Steinman (of the burgeoning South Brooklyn Weightlifting Club) developed a renewed interest in Olympic weightlifting. Part of that interest was contacting me to write an article for his blog. I asked him to determine the title and subject matter to be discussed. Paul suggested “The Beginning Female Weightlifter.” Thus this multi-part series was created. These articles will be written predominately for the beginning female weightlifter but can be used for any level of weightlifter, female or male.

STRUCTURAL HARMONY
There are many methods used to instruct a beginning female weightlifter. One of the best methods is to make sure that the beginning female performers have developed the necessary physical attributes for participation. Possessing these basics will allow them to maximize their potential and make their greatest improvement in the shortest time period. It will also minimize injuries and provide the basis for consistent gains and progress.
Although it is over, the memory of the 2010 Weightlifting World Championships remains fresh in our minds. Impressive as all the female world champions were, two particular winners stood out: Nurcan Taylan at 48 kg and Svetlana Podobedova at 75 kg (Fig. 1). They both won their respective weight categories by lifting record weights. Their technique was impeccable. Overall the most impressive factor to me was their body structure. Podobedova exudes power! If you want to exude power like the World Champions you have to start early in your career and focus on your structure by performing the correct exercises (to be covered and described in a future article).

Figure 1: Svetlana Podobedova

If one analyzes their body structure from all perspectives one will see a functionally harmonious physique. Their bodies appear to be balanced from
-right to left
-top to bottom
-front to back
Of course structural harmony is not the only parameter used to evaluate the beginning female weightlifter but it is significant. One must remember that in any discussion of athletic performance every physical and mental advantage counts. In my opinion, structural harmony offers an important edge.

CAUSALITY DILEMMA: STRUCTURE VERSUS FUNCTION
Many coaches have a causality dilemma of structure versus function. Some coaches believe that female weightlifter should focus on either technique or function first. Other coaches think that structure and function can develop concomitantly. For beginning female weightlifters I am a proponent of structure before function. One caveat is the beginning female weightlifter who has previously developed structural harmony from training for another sport.
In order to understand structural harmony one must understand the fundamentals of structure and its respective nomenclature.

ANATOMICAL POSITION
The anatomical position is a universally accepted reference posture used to describe the relationship of body parts to one another and to itself in space (Fig. 2). The position is standing erect, face forward, arms slightly away at the sides, palms forward, with the thumbs facing outward. The anatomical position is used as a model to discuss the basis of the anatomical planes of the body.

Figure 2: Woman in the Anatomical Position

The anatomical planes of motion are a theoretical construct where planes (imaginary lines) course through the body.
The anatomical position figure is theoretically divided into three distinct planes:
1.) The frontal or coronal plane which separates the body into the front and back; anterior to posterior; dorsal to ventral.
2.) The transverse plane which separates the body into top and bottom; upper and lower; superior and inferior.
3.) The midsagittal plane, also known as the median plane, which separates the body into right and left halves.
In this first installment of the series, we will be discussing the midsagittal plane which divides the body into right and left sides.

BILATERAL SYMMETRY
One of the features of the human body is that the body itself is bilaterally symmetrical. The midsagittal plane divides the body into symmetrical right and left sides (Fig. 3).

Figure 3: The Midsagittal Plane

If the bilateral symmetry construct is applied to the athletic performer, then the right and left halves of the body should be mirror images of each other. Therefore the right and left sides of the body should be equal in every subjective and objective measurement. The two sides should be equal proximally in the torso and distally in
-length of the limbs
-girth of the limbs
-range of motion of the limbs
-coordination of the limbs
-strength/power of the limbs

PERFORMANCE MUSCULAR SYMMETRY
At the moment a beginning female weightlifter initiates training she should have already been evaluated and provided a treatment plan to develop the prerequisites for performance muscular symmetry. Performance muscular symmetry can be tested subjectively and objectively. These tests will be the subject of the next installment in this series…

Copyright © 2010 Marc Chasnov

Olympic Weightlifting & Kettlebell Lifting

2011-06-14T09:59:00.007-04:00

So you are wondering how to train both Olympic weightlifting as well as kettlebell lifting. Is there a balance that can be met? Well, if you are trying to seriously train for either sport, then in my opinion, no. One has to give. Sure you can use the other as a compliment to your training, but it has to take a back seat and it has to be of relatively low intensity.

Each of these sports hits the central nervous system in different manners. And when training at high intensity, one needs to give their body a chance to adequately recover. Simultaneously training for each of these sports won't allow that recovery to happen.

At the moment, I can focused on Olympic weightlifting. Personally, after a training session with heavy barbells I have no desire to start lifting a kettlebell, or two, for long sets. First, my body is already fatigued. Second, my hands are usually already feeling like raw meat. Neither of these bodes well for kettlebell training. So what do I do?

I now use kettlebells as a means for conditioning. I typically pick up the bells on the days I am not training the Olympic lifts. I will train for long sets but with lighter bells. I may also include this bell work in conjunction with some other conditioning work.

Extended set of kettlebell swings: Swings are relatively easy on the hands. Depending on the weight used, I may alternate hands every minute and swing for a long set. For example, I've performed a 10 minute swing set with a 16kg bell, switching hands every minute.

Circuit of kettlebell swing and jumping rope: Perform a 2-minute set of kettlebell swings (1 minute per hand) with a heavier kettlebell, then move right into a 2 minute set of jump rope. Then rest for a minute or two and repeat. A few circuits of this works one pretty well.

Half Turkish Getups: For some core work, I have started introducing these into the mix. They are easy on the hands and work one's core pretty well. If you want to superset with ab wheel rollouts, go for it.

Extended set of kettlebell snatches: For days when my hands are feeling good, I'll perform an extended set of snatches with a lighter bell similar to the extended swing set. Focus is on breathing and technique. The last thing you want to do is tear your hands up. Especially if you are scheduled to pick up a barbell the following day. If you perform you snatches with proper technique, you will not damage your hands. This should be avoided particularly when training.

Personally, I am still experimenting with what works best for me. I try to be flexible in my exercise selection. I may also play around with light clubbells, medicine balls, "battling" ropes and box jumps. Whatever you choose to play with, just make sure you have fun with it!

IHT - The Start Position

2011-06-08T12:47:00.003-04:00

The following article was written by my Olympic Weightlifting Coach, Marc Chasnov. It and more of his articles can be found on the new Institute of Heavy Training website (IHT), http://www.ihtweightlifting.com/the-start-position.html
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The Start Position

There are certain sports where the duration of the event itself is shorter than its set up time. Inclusive in these short duration sports is Olympic Weighlifting. This article will cover the start position as it applies to the weightlifting biathalon: the snatch and the clean motions taken from the floor.

BASIC TERMINOLOGY
Before we cover in greater detail the process of establishing a proper start, we will first cover some basic terms as they pertain to weightlifting positions.

Foundation. Much like the starting blocks are to a sprinter’s start , the starting position is the foundation of weightlifting. In engineering terms, foundation is defined as the lowest load-bearing part of the structure, usually below the ground. In weightlifting, the lowest load-bearing position is the starting position where the feet make contact with the competition platform. As the foundation of the lift, the start position has to be extremely supportive, but consistent and controlled. This is the position where the performer will harness (summate) all their positional, mechanical, and muscular forces, to separate the apparatus from the supporting surface.

Center of Gravity (COG). The point at which the body is perfectly balanced. ls usually situated 2-3 inches below the navel. Interesting is the fact that the width of the female pelvis contributes to the lower center of gravity of the female lifter as compared to males.

Line of Gravity (LOG). The vertical projection upwards and downwards from the center of gravity. Both the apparatus and the performer have a center of gravity and a line of gravity projecting for our purposes downward.

Figure 1: Diagram of COG/LOG in a standing position and start position (click to enlarge)

ADDRESSING THE BAR: ESTABLISHING YOUR START POSITION
A stationary bar lies before you. As a lifter, in order to maximize your ability to lift the weight, a relationship has to be developed between you and the bar. Since the bar is stationary, addressing the bar means the performer needs to approach it and position him or herself to it as close as possible. The start position in weightlifting involves the following preparatory phases:
1. Approaching the stationary bar and placing the the feet under the bar and attaching the hands/upper extremities to the bar.
2. Setting the positions of the body segments relative to one another to optimize body mechanics.
3. Setting the muscles most involved to produce the potential energy prior to lifting the bar from the ground.
4. The summation of all the above to break the inertia of the stationary bar and separate the apparatus from the ground.

Therefore, our working definition of the start position is as follows:
The summation of addressing the bar, positioning body segments, and presetting the muscles most involved to break the inertia of the stationary bar to separate the apparatus from the ground.

ESTABLISHING YOUR STANCE
BASE OF SUPPORT
In mechanical terms the anterior-posterior length of the performer’s lifting shoes and the width of the performers foot placement represents the area of the base of the lifter. This is referred to in biomechanics as the base of support (BOS).

Most instructional courses in weightlifting encourage the placement of the bar over the metatarsophalangeal (MTP) joints in the starting position. lt is important to remember that the placement of the bar over the MTP joints is not set in stone and can be adjusted at any time.

Figure 2: Top view of the base support (click to enlarge)

To establish a biomechanically efficient starting position not only should the apparatus be located within the base of support of the performer but the line of gravity of the apparatus needs to approximate the line of gravity of the performer.

Figure 3: Top view of the base support showing the performer/apparatus (click to enlarge)

Due to the leverage of the human condition there will always be a distance between the line of gravity of the apparatus and the line of gravity of the lifter.

TOEING-OUT
Toeing the feet outward accomplishes a few things:
1. lt allows the line of gravity of the bar to more closely approximate the line of gravity of lifter.
2. The toeing-out position anatomically engages the gluteal muscles more effectively.
3. The toeing-out position through force plate studies in the 1960's has shown a greater ground force production.

In the 1960's the Japanese lifters experimented with an extreme toed-out position that was anatomically favorable for them. This was called the Japanese frog leg style of lifting. The Japanese weightlifters were able to accomplish this more favorably due to the mechanics of their leverage system.

BASIC BODY SETUP: SETTING YOUR POSITIONS AND MUSCLES
The relationship of the angles of the body to the bar placement over the MTP joints has to be optimized. I have found that one of the best teaching methods to do this is as follows:

1. Place your feet under the bar so that the width of the feet approximates the width of the pelvis. The feet can be straight or slightly toed-out, depending on your comfort level. The feet should be spaced accordingly so that they are equidistant from the center of the bar.
2. Situate the feet so that the bar is approximately over the MTP joints.
3. Bend forward from the trunk and grip the bar with equidistant hand spacing from the center the bar.
4. While maintaining this forward position of the trunk, move the shins forward to touch the bar.
5. Lift up head and chest so that the back is straight or slightly arched in the lumbar spine.

It is very important in the start position to make sure that forces generated from the body will be maximized. The spacing of the feet and hands will contribute to maximizing these forces. lf one studies pictures of advanced lifters from head-on, one can see that the lifters place their feet under the bar with their foot placement equidistant from a mid-sagittal plane coursing through the body and center of the bar. The lifter also places their hands on the bar equidistant from a mid-sagittal plane coursing through the body in the center the bar.

Figure 4: Nadezhda Yevstyukhina at the 2011 European Championships (click to enlarge).
Note symmetry of position and the approximation of force vectors.

MUSCLES MOST INVOLVED

Figure 5: David Rigert Breaking the Bar from the Floor © Bruce Klemens

If one observes the start position from a side view one will be able to observe the muscles most involved in the start position. A picture of the great lifter David Rigert will provide the best reference for the muscles.

One will notice from this photo exertion of the muscles of the thighs, pelvis, low back, and especially the upper back in the trapezius area along to the upper extremities that will attach the apparatus to the lifter. As stated before, the greatest stress on the body in the starting position is where the bar/apparatus is connected to the lifter's body at the posterior thoracic spine/interscapular muscle area. In order to be successful as a lifter one has to develop this muscle group as much as or more than any other area of the body. Without it, one cannot maintain proper head and spinal alignment and transfer the force of the apparatus to the lower spine, pelvis, and lower extremities.

IN SUMMARY
Thus a combination of of addressing the bar properly, optimizing the body segment angles, and utilizing the muscles most involved will provide the lifter with the best chance of separating the bar from the platform in the starting position.

The start position is such an important aspect of the lift, we incorporate it into our training as its own separate exercise.

Copyright © 2011 Marc Chasnov

Injury Recovery

2011-05-10T12:32:00.002-04:00

I've gotten really bad at blogging. I apologize. These days there just doesn't seem to be enough time to get on here and share all the thoughts that typically go through my head. But I do have a few minutes available today, so here's an update.

Almost two weeks ago, during a lifting session my right quad cramped up on me during one of my squat sets. This had never happened to me before. The pain was so bad that I was forced to drop the weight. Lucky for me my OL coach is also a physical therapist, so when I saw him the following day he confirmed that it was an IT band injury. He instructed me to stay off the leg for two weeks.

So what have I been doing for the last two weeks? Umm, just about nothing. Well actually, I have been having deep tissue work done on the leg, some very light mobility work and as of this weekend I have now started to put weight back on the leg via (high) single legged squats.

The leg is feeling much better, but I fear it will still be a bit before I can jump back into my routine. And not being able to train is a killer for me.

Those of us that love our training, usually have a hard time holding back. We become impatient, jump headlong back into training before we are ready and many times end up aggravating the injury again or worse re-injuring one's self. So what is my current solution? I decided to start playing around with the parallette bars that I build last year. I figure parallette work is upper body and core based. It should give me something to focus on while giving my leg the time it needs. And it's a new skill I can develop. And it looks like fun.

This afternoon I'll be having my leg worked on. If all continues to go well, I should be able to start to increase the intensity on the leg a bit more. We'll see in about four hours.

So the moral of the story is, we all get injured no matter how hard we try not to and when it occurs we should find other, creative avenues to pursue that will continue to let us grow and develop without jeopardizing our recovery. Train hard and train safe!

Some Quick OL Training Vids

2011-01-24T16:36:00.002-05:00

Today was an active recovery day. That means I spent about 20 minutes on a treadmill, performed a few ab wheel roll outs and stretched. Now I rest until tomorrow evening when I'm scheduled for my next OL session.

In the meantime, here are three very short vids of what some of my OL training looks like in the depths of my space-limited garage at night. These were all taken within the last month.

Remember, do what you can with what you got!

Clean

Jerk

Snatch Pull

Back to Blog

2011-01-23T21:51:00.002-05:00

I've taken a short hiatus from blogging, about three months worth. During this time I have been diligently working on my Olympic lifting. I've also been dealing with some nasty tendinitis in my right forearm. Kettlebells have taken a bit of a back seat, as I'm learning that you can't train for two sports at the same time. I've also started playing around more with clubbells as part of my active recovery.

I think I am going to shift the focus of this journal to be less about my numbers and more about the weird stuff that goes through my head about training. I can only hope that it will be something interesting, but there's no guarantee of that.

Anyway, tonight's training consisted of:

Barbell Clean
Barbell Snatch
Back Squat
Kettlebell Push Press

During my training, I occasionally glance at my iPhone in between sets. I'll check out the latest Facebook posts, check my email, maybe play a one minute game of Bejeweled. It struck me this evening how many Facebook posts I see each day with people talking about food and diet and losing weight. I have been guilty of that a bit, but to be honest I'm really getting tired of seeing it all the time. I've read a lot about the subject in the past few months. And this is what I've come to accept: (1) If you want to get lean, cut out the processed carbs - the breads, pastas, cereals, etc. Make your carbs consist of fruits and vegetables. (2) If you want to be healthy, cut out the crap. (3) Don't be afraid of fat. That includes saturated fats. They are not bad for you. It's the trans fats that are bad for you. (4) If milk doesn't agree with you, or if glutens (typically wheat products) don't agree with you, stop eating them. Or anything that doesn't seem to agree with you for that matter. If you're ok with it, enjoy it. (5) Reduce your caffeine intake toward the evening. Ummm... that's probably about it. Not too complicated.

Now plan your training for tomorrow and get a good night's sleep!

Upcoming World Kettlebell Club Fitness Trainer Certifications

2010-10-20T12:48:00.003-04:00

Between now and the end of the year, I will be teaching two more WKC Kettlebell Trainer certification courses. This course is the prerequisite for anyone that wishes to attend the Coaching Certification with Valery Fedorenko.

The two venues are:

Saturday, November 13th @ Rhode Island Fitness & Martial Arts, Smithfield, RI

Saturday, December 4th @ The Claude Robillard Sports Center, Montreal, Canada

This course covers the single kettlebell foundational lifts - swing, clean, press, push press, jerk, snatch and half snatch. We also review the long cycle variations as well as the bottoms up variations. Everyone who attends will also receive a copy of the WKC's Fitness Protocol, which will also be reviewed and discussed in the course.

If anyone is interested in attending either of these dates or if you are interested in hosting a course yourself, please let me know.

Lifting Update

2010-10-08T12:37:00.002-04:00

It's been a little while since my last update. Things are still moving forward and I'm loving it.

For the most part I am now concentrating on the Olympic lifts. I'm training them Mon-Wed-Fri. Weekdays in between I have not been doing much aside from recuperating. Weekends are spent running around with the kids, although I have recently picked up a 50' rope and have been playing a bit with it in the backyard ala Battling Ropes.

My OL training has been consisting of Cleans, from both the power position and from the floor, snatch pulls, jerks (from the rack) and back squats. I'm becoming technically more comfortable with these movements and have slowly been increasing the weight used.

I have been laying off the kettlebells during this time as my body is still getting used to the barbell work, but I hope to start introducing some lighter, longer sets again next week on my in-between days.

That's about it. Tonight I'll be visiting the Institute for Heavy Training. I'm looking forward to hitting it hard and getting the necessary refinements from my coach. Let's rock!

Bells: Bars & Kettles

2010-09-15T12:53:00.002-04:00

Nice short session today. My knees and ankles are on the mend, so I didn't want to do anything too extreme today. But just enough to keep progressing forward.

Warmup: empty bar, the usual

Snatch: 65/3, 85/3, 105/2, 115/2

Back Squat: 115/5, 135/5

Kettlebell Long Cycle: 2 x 16kg - 5 minutes @ 6 rpm

Band work for the rotators

Snatches felt good, they are landing overhead nicely, without too much of a squat. I threw in the back squats to see how my knees would feel tomorrow. My delts and rotators have been fried as of late, so looking to balance them out with some band work. No pressing for them today.

Long Cycle felt good. Not too intense today, but a good start. I need 60 reps to make Rank III. I am going to try to start working these in regularly and hopefully hit rank soon, then move up to the 20's for the November competition in NJ.

Mini Milestone

2010-09-13T12:56:00.002-04:00

Olympic lifting today, not too much as my left knee and ankle are still hurting from last week. I guess I overstretched them with the pause squats. So today, I made sure not to perform any deep squatting.

Warmup - empty bar

Cleans: 65/3, 85/3, 100/2, 115/2, 135/2, 155/1, 170/1

Push Press behind the neck: 65/5, 90/5, 110/5, 135/5

The last set of cleans marked my first bodyweight set. Yay!

Friday Lifting

2010-09-12T13:32:00.002-04:00

Here's what went down this past Friday. It was a relatively quick session (as I had my sports massage scheduled directly following), but I have been feeling the effects all weekend, particularly in my ankles and knees.

Warmup: empty barbell (see prior workouts, same)

Clean & Jerk: 65/3, 85/3, 115/1, 135/3

(for the first three sets of C&J, I cleaned the bar, then performed a front squat, pausing for 5 sec at the bottom, then came up, performed the jerk, holding that position also for 5 sec before lowering the bar)

Seated Snatch Hold: 65/1

Snatch Balance: 65/4, 65/1

(it was here that I first felt some soreness in my left ankle, so I didn't push it)

Pistols: 5/5

That was it for the day.

USAW Coach

2010-09-08T13:37:00.002-04:00

As I returned from today's workout I received an email from USA Weightlifting informing me that I am now officially one of their Sports Performance Coaches! Hurray!!

OK, enough celebrating, now let's get down to business. I was out of commission last week as the family and I went away on vacation. No real training there except for running after the kids.

Once I returned, I had a few short kettlebell sessions to get things moving again. The first was a 12 minute Clean & Press set with a 16kg bell for 10 rpm. The next was an 8 minute snatch set with a 20kg bell at 14 rpm. Both of these sets were with multiple hand switches.

Today was the first day back at the gym for some Olympic lifting.

Warmup - my now-standard empty bar warmup

Snatch: 65/5, 85/3, 105/3, 115/1

Press: 65/5, 85/5, 105/5

Front Squat: 95/2, 115/2, 155/1, 175/1

Handstand Pushup: 1 set of 5

Kettlebell Swing: 16kg - 4 minutes (switched hands as needed)

That's it and that's all!

And Some Jerks

2010-08-27T13:05:00.004-04:00

It's Friday! Time to wrap it up for a successful week of lifting...

Warmup - empty bar (same as previous days)

Seated Snatch Hold - empty bar - held overhead about 5-10 seconds, focusing on feeling the weight in between my scapulas

Jerk (from rack) - 45/5, 65/3, 75/2, 95/1, 115/1,1,1,1,1 (five singles), 135/1

Snatch Pull - 65/5, 95/5, 95/5

Pistols - 5/5, 5/5

Handstand Pushups - 5, 4, 2 (maybe made it down about half way on these)

That's it for the week!

Some Cleans

2010-08-25T12:48:00.002-04:00

Back to the Olympic lifts today. Began with the same warmup as Monday. Then onto a few sets of lifts...

Clean: 65/3, 95/3, 115/2, 135/2

Press Drop Snatch: 45/3, 45/3

That was it for today. Back was feeling a bit tight for the Drop Snatch so I kept it with the press so that I could ease into it. Those cleans really work you, don't they? =)

The Day After USAW

2010-08-23T13:28:00.002-04:00

What a great weekend this was attending the USA Weightlifting Level 1 Coach's Certification. Our instructor was top notch. I learned lots and am now eager to start putting it into action. I put together this week's training schedule already for a Mon-Wed-Fri routine. Check out today's...

Warmup - all lifts 10 reps with the empty Olympic bar:
Clean from the knees
Clean
Snatch from the knees
Press behind the neck
Back Squat
Back Squat with Press behind the neck
Good Morning
Good Morning with Press behind the neck

Onto the workout:

Snatch: 65/3, 75/3, 85/3, 95/3

Press Behind the Neck: 65/5, 85/5, 95/3

Front Squat: 95/2, 115/1, 135/1, 155/1

Pistols: 5/5, 5/5

Raised Pike Pushup: 5, 5, 5

This was a GOOD workout. If persperation is any gauge, it was just as intense as one of my kettlebell workouts. Good stuff!

Easy Day before USAW Certification Weekend

2010-08-20T13:11:00.002-04:00

I made sure today was an easy day as this weekend I will be attending the USA Weightlifting Sports Performance Coaching Certification. It will be two full days of Olympic weightlifting. So today's was meant to just keep the blood pumping.

Jump Rope: 5 rounds of 2 min on / 1 min off

Kettlebell Snatch: 24kg - 3 min @ 14 rpm, rest, 2 min @ 14 rpm

That's it and that's all.

Some of this and some of that

2010-08-17T17:49:00.002-04:00

Mostly Olympic lifts today, with a bit of fun at the end...

Power Clean: 45/5, 65/3, 95/3, 115/1, 135/1

Power Snatch: 45/2, 65/3, 95/2, 115/NL

Power Jerk: 65/5, 85/5, 105/3

Front Squat: 95/5, 115/5, 135/5

Pistols (bodyweight): 5L/5R, 3L/3R

KB Swing: 24kg - 30/30

I'm tired.... =)

Biathlon Bells

2010-08-16T13:18:00.002-04:00

Trained the bells today. I can see that my endurance has dropped a bit since I have started focusing on the Olympic lifts. It's ok, nothing that I couldn't pick back up with some focused bell training when the time comes. So I'll consider today's session a maintenance session.

Kettlebell Jerk: 2 x 24kg
4 minutes @ 8 rpm
1 minute @ 10 rpm
1 minute @ 12 rpm

Kettlebell Snatch: 24kg
3 minutes @ 14 rpm
2 minutes @ 16 rpm

That's it and that's all!

Jerks and Snatches and Jerks and Snatches

2010-08-12T13:27:00.003-04:00

Today was the first time I've really tried to integrate both the Olympic lifts and my kettlebell lifts into one session. Needless to say, each was a bit shorter than I would have trained if it were only one or the other.

With the Olympic lifts, up till now the power cleans and power snatches have all been from above the knee. Today I started going below the knee on some of the reps.

Here's the play by play...

Power Clean: 45/5, 65/3, 95/5, 115/1, 115/1

Power Snatch: 45/5, 65/5, 80/3

Overhead Squat: 65/5, 75/2, 75/5

KB Jerk: 2 x 24kg - 3 minutes @ 8 rpm

KB Snatch: 24kg - 2 minutes @ 18 rpm

That's it and that's enough!

Learning the Olympic Lifts

2010-08-10T13:26:00.003-04:00

Less than two weeks until I attend the USAW Level 1 Certification, so I'm trying to get some time under the bar these days. I'm training with a standard set of olympic weights, so there is no dropping or bouncing of the weights after my reps.

After Friday's session, I awoke on Saturday morning with some real good muscle soreness all around my rib cage and back. It was intense! So today's session was on par with Friday's. Still focusing on just getting comfortable. After the certification, I'll get serious. =)

So today consisted of... (lbs/reps)

Power Clean: 45/5, 65/5, 95/3, 115/1

Power Snatch: 45/5, 65/3, 95/1, 95/1, 95/1

Push Press: 65/5, 95/5

Power Jerk: 95/1

Front Squat: 95/5, 115/5

I had intended to include some kettlebell snatches at the end of this, but my wrists and elbows were feeling the effects of the barbell, so I chose to leave it be. All in all, things are starting to feel ok.

Happy First Birthday, Alexandra

2010-08-08T16:07:00.003-04:00

Today I want to wish my little princess, Alexandra, a happy first birthday! One year old today and already you have developed such an amazing little personality. We are very blessed to have you with us.

In about ten (?) or twelve years from now, I suspect you will be curious enough to want to see what you dad had to say about things back when you were a baby. So I imagine you will be googling me and hopefully this blog post will surface. If so, here's a little something to see. When you do watch this yourself, I can only hope that you are more dainty with your eating habits.

HAPPY BIRTHDAY, LITTLE GIRL! MOMMY, DADDY AND BROTHER ALL LOVE YOU VERY MUCH!!

Eye Opener

2010-08-06T13:08:00.002-04:00

Back to the gym today after a two day layoff. I played with the barbell and the kettlebells today.

I have to admit, I thought my wrists were in pretty good shape from training with the kettlebells, but after a few 'light' sets of the Olympic lifts with a barbell, my wrists were shot! I also need to start keeping better notes when I'm training these lifts. There's more activity now and I can't wait until the end to jot it all down like I can do with the kettlebells.

So what did today consist of?

Olympic Lifts
Power Clean - 45/5, 65/5, 95/5 (lbs/reps)

Power Snatch - 45/5, 65/3, 95/2

Push Press - 95/5, 65/5

Power Jerk - 65/5

Overhead Squat - 65/5, 65/5

Kettlebells
Long Cycle: 2 x 16kg - 6 minutes @ 6 rpm

I'm really looking forward to the USAW weekend. Right now, I'm training based on what I've read and what I've watched in video. I solid weekend of instruction will be a good thing. Only two weeks away.

Hook Grip 1 and Hook Grip 2

2010-08-03T13:11:00.004-04:00

Today I started working in some Olympic lifting in conjunction with my kettlebells. I'm practicing with the bar at the moment as I let me body learn some new movement patterns. I have some flexibility issues with my wrists as well as the overhead snatch position, but I'm confident these will come quickly.

I like the way both the Olympic lifts have one hook grip while the kettlebells have another. And they are opposite of one another. To hold the barbell, the first and second finger overlap the thumb. To hold the kettlebell, the thumb overlaps the first finger. Cool stuff, no?

So this was today...

Front Squat: 5 5 5

Power Clean: 5 5

Overhead Squat: 5 5 5

Pressing Snatch Balance: 5 5 5

Power Snatch: 5 5

Kettlebell Snatch: 20kg - 6 minutes @ 12 rpm

Formal instruction on the Olympic lifts will be coming in three weeks. Until then I will be doing my best to get comfortable with moving a barbell again. I think I'm going to like this.

Happy Friday!

2010-07-30T13:24:00.003-04:00

It's a beautiful Friday afternoon and training in a place where you can see the daylight and feel the air blowing is awesome! (I'm getting spoiled, ain't I?) Today I warmed up with some light barbell squatting - nothing serious, just an empty bar and then hit some bells.

Warmup: Empty Bar - Front Squat & Overhead Squat - 3 sets of 5 reps for each lift

Snatch: 24kg - 5 minutes @ 12 rpm

One Arm Jerk: 32kg - 4 minutes @ 10 rpm

That's it and that's all.

Training alongside the Fighters

2010-07-27T13:24:00.002-04:00

So I've now begun to train my kettlebells in the local MMA. It's quite a change from the parking garage! First of all, there is actually air circulating and light to see. That alone is a big improvement. Today while I trained, there was a boxer working out next to me and a crew of jiu jitsu practitioners working on the mat. Having other dedicated individuals around you while training is definitely a great motivator. In a sense, it also makes me feel somewhat primitive, just pumping out reps while they engage in higher order activities. But we all do what we do, right? =)

So here's today's session...

Jerk: 2 x 24kg - 5 minutes @ 8 rpm

Jump Rope: 5 rounds of 2 minutes on / 1 minute off

Snatch: 24kg - 4 minutes @ 12 rpm

Even taking the jump rope 'break' didn't help much with the fatigue from the jerks. The first few snatches in particular were shaky. They firmed up but two minutes per side was it for today. All in all, a good training day!

Mix It Up Monday

2010-07-26T13:30:00.004-04:00

I've decided to mix things up a bit. You know, keep it fresh. Now don't get me wrong, I'm not going to be straying far. I've built up a nice foundation with my lifting and am not looking to have it all go down the drain for the sake of variety. Here's today's fun...

Snatch: 20kg - 6 minutes @ 12 rpm

One Arm Jerk: 24kg - 6 minutes @ 12 rpm

Swing: 24kg - 25/25

Snatches felt good. I need to concentrate on not overdoing it with these. With the heat and humidity, my hands have been taking a bit of a beating. The heavier OAJs following were tough. After they were over, I looked at the bells again knowing that I wanted to swing and I got a sick feeling in my stomach. So I rested a bit more, then did what I could.

Jerks

2010-07-23T13:23:00.002-04:00

Not too much happening lately.

On Wednesday I did some snatching and treadmill running.
Yesterday was a day off.

Today was training in a potential new location. A MMA gym opened up recently near the office so I hopped over there to train. Much better than the parking garage!! I'm going to try it out for a month, so we'll see how it works out.

Jerk: 2 x 24kg
5 minutes @ 7 rpm
1 minute @ 10 rpm
1 minute @ 10 rpm

Swing: 24kg - 25/25

Jerks went well although for some reason they felt heavy. The one minute sets were icing on the cake. I just wanted to squeeze in a few more sets are a quicker pace. I had intended to go 30/30 in the swings, but couldn't manage it today.

(My) Snatches Suck

2010-07-20T13:18:00.002-04:00

Still struggling with grip issues. Maybe it's the high humidity that I've been training in, I'm not really sure. But I will be focusing a lot more on swings to try to help bring this aspect of my lifting up.

Snatch: 20kg - 6 minutes @ 12 rpm

One Arm Jerk: 32kg - 15/15

Swing: 28kg - 30/30

That's all for today.

Swings Suck

2010-07-19T15:56:00.002-04:00

Had a good weekend. This made today's session not-so-good.

Jerk: 2 x 24kg - 5 minutes @ 7 rpm

Swing: 24kg - 30/30, 30/30

Jerks were pretty tough today. It was hot and the air was super heavy. Snatching would have been brutal. So I swung. This is the first time I've attempted two sets. They were brutal, but I got them done. How do I reward myself? Use the 28kg for the next session!

Weekly Update

2010-07-16T15:14:00.003-04:00

I'm getting bad at keeping this up to date...

Tuesday:

Jerk: 2 x 24kg - 5 minutes @ 7 rpm

Snatch: 24kg - 4 minutes @ 12 rpm

Thursday:

Jerk: 2 x 24kg - 5 minutes @ 7 rpm

Snatch: 20kg - 5 minutes @ 14 rpm

Friday:

Snatch: 24kg - 5 minutes @ 12 rpm

One Arm Jerk: 24kg - 3 minutes @ 12 rpm

Jump Rope: 4 rounds of 2-1/2 min on / 1 min off

It's been a very busy week at work, so I am glad that I got in as much training as I did. On top of it, the heat and humidity have been off the charts. Not a pleasant environment to train in for any extended period of time. Hopefully, one of these weeks, things will let up a bit. In the meantime, keep moving as best as possible.

Monday!

2010-07-12T17:30:00.001-04:00

My second attempt at Split Day Training was a success!

AM
Snatch: 20kg - 8 minutes @ 12 rpm

PM
Jerk: 2 x 24kg - 5 minutes @ 7 rpm

Swing: 24kg - 30/30

Jump Rope: 5 rounds of 2 min on / 1 min off

Feels good to be getting good sets of both jerk and snatch in again!

Split Routine

2010-07-09T16:37:00.004-04:00

Sorry, have been a bit negligent in keeping up with my posting. I'm not going to try to catch up with what's past but start fresh with today.

Today I experimented with a split routine. It worked well and am going to try to keep it up. Not sure how easy that will be. It went like this...

AM
Snatch: 20kg - 6 minutes @ 12 rpm

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

Swing: 24kg - 30/30

Jump Rope: 5 rounds of 2 min on / 1 min off

Since this was my first day I went easy on myself. The super heat and humidity was also a factor. It's really brutal training when it's this hot and damp. But we must try, mustn't we?!!

Catch Up

2010-06-29T15:34:00.003-04:00

Haven't posted in a little while, but have been busy training. Let's see if I can catch you up...

Thursday, June 24th
Jerk: 2 x 24kg - 5 minutes @ 8 rpm
Jump Rope: 5 rounds, 2 min on/1 min off
Snatch: 24kg - 2 minutes @ 12 rpm

Friday, June 25th
Snatch: 20kg - 8 minutes @ 12 rpm
Jerk: 2 x 24kg - 4 minutes @ 6 rpm
One Arm Jerk: 24kg - 4 minutes @ 12 rpm

Monday, June 28th
Snatch: 20kg - 8 minutes @ 12 rpm
Jerk: 2 x 24kg - 3 minutes @ 6 rpm
One Arm Jerk: 32kg - 8/8

Tuesday, June 29th
Snatch: 20kg - 8 minutes @ 12 rpm
One Arm Jerk: 28kg - 6 minutes @ 6 rpm
Treadmill: 20 minutes, 1.5 miles

Whew! That's about it. All caught up now!!

Snatchcentricity

2010-06-22T13:23:00.002-04:00

Today's training was focused on snatches. Thus it was a snatch-centric day. My snatches have been lagging my jerks and I need to start devoting some more time to them. Here's how I attacked the snatch today...

Snatch: 20kg - 8 minutes @ 12 rpm

One Arm Jerk: 32kg - 4 minutes (2 mph) @ 6 rpm (12/12)

Swing: 20kg - 30/30

This might not look like much, but completing this in a relatively short time frame, I was exhausted - in a good way!

The Jerk Express

2010-06-21T13:51:00.003-04:00

Hop on the Jerk Express! Jerks are coming along amazing! I just wish I could say the same for my snatches!!

Friday was a tough session. Probably a result of cumulative fatigue over the course of the week.

Jerk: 2 x 24kg - 5 minutes @ 7 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

Swing: 20kg - 30/30

Today I was able to pick it up even more...

Jerk: 2 x 24kg - 5 minutes @ 8 rpm

Jump Rope: 5 rounds of 2 min on / 1 min off

Snatch: 20kg - 6 minutes @ 12 rpm

Tomorrow I attack the snatch.

Yesterday's Jerk Set

2010-06-18T10:45:00.002-04:00

2 x 24kg - 5 minutes @ 7 reps per minute

Faster

2010-06-15T15:40:00.002-04:00

After yesterday's performance with the 24kg bells, I felt like I still had a little bit left in me at the end of my jerk set. So today I thought I would pick up the pace just a little bit.

Jerk: 2 x 24kg - 5 minutes @ 7 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

Swing: 28kg - 10/10, 10/10

This jerk set was tough enough! This is where I'll stay for a while. It's a nice combination of muscular and cardiorespiratory fatigue. Snatches are feeling much better as of late. I plan to stay here as well just a bit longer before pushing further.

Movin' On Up

2010-06-14T13:42:00.002-04:00

Time to move up to the 24kgs for my jerks. I'm keeping the snatches where they are until those numbers get higher. But boy, what a difference 8kg can make!

Jerk: 2 x 24kg - 5 minutes @ 6 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

Swing: 28kg - 15/15

Snatches felt best yet. It's a good feeling!

Hit My Jerk Target

2010-06-11T13:45:00.001-04:00

I did it. I pushed through and did it.

Jerk: 2 x 20kg - 10 minutes @ 8 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

Well alright! Now I can enjoy the weekend!!

An Easy Day

2010-06-09T13:30:00.001-04:00

Went easy today...

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

Snatch: 20kg - 6 minutes @ 12 rom

Swing: 28kg - 10/10

That's it and that's all.

Assistance Work for the Mind

2010-06-08T13:49:00.003-04:00

Today was my first day back to training this week. I wanted to start off with a long 8 minute jerk set today. I was successful, but not completely happy.

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

Snatch: 20kg - 6 minutes @ 12 rpm

Jump Rope: 5 rounds of 2 min on / 1 min off

Swing: 28kg - 10/10

The reason I'm not completely happy is because at the end of the eighth minute I could have physically cranked out a ninth minute, but mentally I wasn't prepared for it, so I ended the set where I had originally planned. I am happy because at my current body weight I need 63 jerks to make Rank II, and now I've exceeded that number with more still in the tank. But when you get that close to an even greater result and don't go for it, it can be a bit of a downer. That's ok. I'll be hitting 10 minutes at this pace very soon. Very soon!

Internal Dialog

2010-06-04T13:59:00.002-04:00

Me @ 6am: "No training today, you need the day off."
Me @ 7am: "OK, maybe just some assistance work today. Nothing too strenuous, just get moving."
Me @ 8am: "C'mon, let's hit it hard! 8 minute jerk set, let's do it!!"
Me @ 10am: "If I hit the jerks hard, I won't be able to hit my snatches hard. And I want those snatches!"
Me @ 11am: "Maybe I should just rest today..."

Here's what happened come noon...

Snatch: 20kg - 8 minutes @ 12 rpm

One Arm Jerk: 28kg - 20/20

Swing: 28kg - 15/15

This week seemed to wear me down. It was a good week. Trained four days in a row. Now I can rest!

An Easy Day

2010-06-03T13:32:00.000-04:00

Today turned out to be an "easy" day, even though it really didn't feel so easy.

Jerk: 2 x 20kg - 5 minutes @ 10 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

Swing: 12kg - 15/15, 20/20

Jump Rope: 5 rounds of 2 min on / 45 sec off

More tomorrow!

Good Day

2010-06-02T13:44:00.002-04:00

Shortened my jerk set today as I was a bit stiff from yesterday's session. But still keeping things moving.

Jerk: 2 x 20kg - 5 minutes, 54 reps

Snatch: 20kg - 6 minutes @ 12 rpm

Treadmill: 10 minutes, 0.8 miles

Things are progressing well!

After the Holiday Weekend

2010-06-01T13:18:00.002-04:00

After three days off from training I wanted to ease back into things. Funny how things happen...

Jerk: 2 x 20kg - 6 minutes @ 10 rpm

Snatch: 20kg - 6 minutes @ 12 rpm

Jump Rope: 5 rounds of 2 minutes on / 1 minute off

As I hit my fifth minute in jerks, I was feeling good enough to add on the next minute at the same pace. I had to take about a 10 minute rest in between sets, but was able to hit my 6 minutes for snatches. Following the jump rope, I was wrung out like a wet towel.

Leading up to Memorial Day Weekend

2010-05-28T12:56:00.003-04:00

Very good training week!

Tuesday
Jerk: 2 x 20kg - 5 minutes
Snatch: 20kg - 6 minutes
Treadmill: 20 minutes

Thursday
Jerk: 2 x 20kg - 8 minutes
Snatch: 20kg - 6 minutes

Friday
Jerk: 2 x 24kg - 5 minutes
Snatch: 20kg - 6 minutes

Went a bit heavier with my Friday jerks. Five minute set felt good! Snatches are coming along nicely. I'm lovin' it!!

Slow Moving Monday

2010-05-24T13:46:00.001-04:00

After a busy weekend with the family and a slow moving Monday morning in the office, getting to training felt like a slow, uphill battle. But once I got myself into that "place", things started moving considerably well.

Jerk: 2 x 20kg - 7 minutes

Jump Rope: 5 rounds of 2 min on / 1 min off

Snatch: 20kg - 6 minutes

That's it! Look out Tuesday, I'm coming for ya!!

Steady Progress

2010-05-21T13:46:00.002-04:00

Limited training this week, but still progressing forward.

Wednesday
Jerk: 2 x 20kg - 6 minutes
Jump Rope: 5 rounds of 2 min on / 1 min off
Snatch: 20kg - 6 minutes

Friday
Jerk: 2 x 20kg - 8 minutes
Snatch: 20kg - 6 minutes

Well alright! Looking forward to next week's training already!

PRs as Far as the Eye Can See

2010-05-17T13:47:00.003-04:00

Given my current training methodology, as long as I continue to progress in reps and bell size, I can expect personal records (PRs) to be made on a regular basis. The key for me is to not rush things and to stay healthy without injury. Today was a good example of the benefits that I'm seeing from my steady, consistent training.

Jerk: 2 x 20kg - 6 minutes, 58 reps

Jump Rope: 5 rounds of 2 min on / 1 min off

Snatch: 20kg - 5 minutes

Swing: 24kg

I've been training my jerks in 5 minute sets for a while now, usually hitting 50 reps in that time. Today I decided to stretch it out a bit longer and made 58 reps. This felt good!

Staying After Class

2010-05-15T13:08:00.002-04:00

I taught a kettlebell class in the park this morning. In the class I mix a lot of things up. Today we did some timed sets of cleans and push presses. We also did lots of swings, two-handed and one-hand are straight sets, and ascending and descending pyramids. We also did some squats, lunges and deadlifts, figure eights and figure eights a to hold.

After class and after I loaded all of the students kettlebells into my trunk, I busted out my bells and some sets of my own...

Snatch: 20kg - 6 minutes @ 14 rpm

One Arm Jerk: 15/15

Not a lot but after an hour of teaching, it was just right!

The End of a Short Week

2010-05-14T13:45:00.002-04:00

No training since Monday, until today. Blame work. Here's my first training since the beginning of the week...

Jerk: 2 x 20kg - 5 minutes

Snatch: 20kg - 6 minutes

One Arm Jerk: 24kg - 15/15

That's it for today. Tomorrow morning I teach bells, so maybe I'll throw in a set or two for myself.

A 10 Minute Set and Some Other Training

2010-05-10T13:34:00.002-04:00

Sporadic training over last week and this week looks to be the same. But out of the chaos came one super set. Here's the last few training sessions...

Tuesday, 4 May 2010
Jerk: 2 x 20kg - 5 minutes
Snatch: 20kg - 4 minutes

Wednesday, 5 May 2010
Jerk: 2 x 20kg - 10 minutes

Monday, 10 May 2010
Jerk: 2 x 20kg - 5 minutes
Jump Rope - 5 rounds of 2 min on / 2 min off
Snatch: 20kg - 5 minutes
Swings: 24kg

Hopefully, after this week training will get back to some nice steady consistency.

A Good Week

2010-04-30T15:28:00.003-04:00

Here we are at the end of what turned out to be a good week for training.

Here's the past few days...

Tuesday
Jerk: 2 x 20kg - 5 minutes
Jump Rope: 5 rounds of 2 min of / 1 min off
Snatch: 20kg - 4 minutes

Wednesday
Jerk: 2 x 20kg - 7 minutes
Snatch: 20kg - 5 minutes
Swing: 24kg

Thursday
Treadmill: 20 minutes

Friday
Jerk: 2 x 20kg - 5 minutes
Snatch: 20kg - 5 minutes
Treadmill: 20 minutes

I love it when my training is consistent!

Keep It Moving

2010-04-26T17:05:00.003-04:00

Two sessions in the last three days. I took Sunday off totally. Saturday was a single snatch set. Most important is that I am seeing a nice bit of consistency in my training these days.

Saturday

Snatch: 16kg - 10 minutes @ 16 rpm

Monday (today)

Jerk: 2 x 20kg - 5 minutes
Snatch: 20kg - 6 minutes

That's it for today. Not a lot. But one doesn't need a lot to see the benefits of consistent training!

The End to a Good Week

2010-04-23T15:08:00.003-04:00

Yesterday turned out to be a rest day. So that means I had to go into today's session, and kick it in the pants. And kick in the pants, I did.

Jerk: 2 x 20kg - 5 minutes

Jump Rope: 5 rounds of 2 min on / 1 min off

Snatch: 20kg - 5 minutes

I was able to increase the pace within my jerk to 12 rpm which is a PR. That coupled with the ever improving snatches have made this week a success!

Time Flies

2010-04-21T15:27:00.002-04:00

Is Wednesday almost over already? And it's been two days since my last post. Training is going well. I like the effect consistency has on my performance.

Here are the last two days of training...

Tuesday
Jerk: 2 x 20kg - 5 minutes
Jump Rope: 5 rounds of 2 min on / 1 min off
Snatch: 20kg - 6 minutes

Wednesday
Jerk: 2 x 20kg - 5 minutes
Snatch: 20kg - 4 minutes
Treadmill: 20 minutes

Pace is increasing and numbers are going up. That's what I like to see!

Continuing On

2010-04-19T13:26:00.002-04:00

It's been a while since I've updated this training blog of mine. With jury duty now behind me, I have gotten back onto my regular training schedule again.

Last week consisted of a few days of training. Didn't try to push things, just get the body moving with some regularity again. Yesterday, while hanging outside in my backyard with my son, I brought out the 8kg bell and started playing around with some basic kettlebell juggling. After the first few minutes I started to get the hang of it. Pretty cool, except my back seemed to protest when I woke up this morning.

Even still, I decided to push things a bit today and was happy with the outcome.

Jerk: 2 x 20kg - 6 minutes

Snatch: 20kg - 5 minutes

Treadmill cool down: 1.5 miles

Everything felt good today. Looking to keep things moving forward!

Split Routine

2010-04-09T19:06:00.002-04:00

Today was another full day of jury duty. In order to squeeze my training in, I broke up my sets into an AM and a PM session.

AM: Snatch: 20kg - 6 minutes - 78 reps in total

PM: Jerk: 2 x 20kg - 5 minutes @ 9 rpm

This worked out well. On days when I'm home, I am going to try to make this a more usual method of training.

A Few Days of Training

2010-04-07T13:32:00.002-04:00

It's been a busy week so far! I've gotten in a few workouts but haven't had a chance to post them. Here's the quick and dirty...

Saturday, April 3rd

Snatch: 20kg - 4 minutes @ 12 rpm

Monday, April 5th

Jerk: 2 x 20kg - 5 minutes, 42 reps

Snatch: 20kg - 6 minutes @ 12 rpm

Treadmill: 20 minutes

Wednesday, April 7th

Jerk: 2 x 20kg - 5 minutes, 44 reps

Snatch: 20kg - 6 minutes @ 14 rpm

Treadmill: 20 minutes

That's it so far!!

And Away We Go

2010-04-01T13:40:00.001-04:00

OK, we're getting back on a roll now. Today was a short, simple session.

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

Snatch: 20kg - 4 minutes @ 12 rpm

Treadmill: 20 minutes - walk/light run, 2:3 ratio

I kept my snatch set short today as I am still recalibrating my catch on these and want to stay fresh until I get things to click. Right hand felt improved today, but not left. I imagine this will take a few more sessions before I'm comfortable with it.

OK, Shall We Get Started?

2010-03-31T12:59:00.002-04:00

Easing back into things after a week off from suffering with a nasty sinus infection. Still not 100% but feeling well enough to start moving again. I am lucky that I made it through the entire winter with just one mild cold until this. Oh well.

So, today's plan was to ease back in without pushing too hard. Everything felt pretty good although I still need to work out the kinks in my snatches. Here's the low down...

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

Snatch: 20kg - 6 minutes @ 12 rpm

Treadmill: 10 minutes - light walk

Cool, cool!

Keeping Moving

2010-03-23T13:21:00.000-04:00

Got good and sick over the weekend with a nasty cold and cough. I took yesterday off and was intent on just moving today. So nothing too great going on here now.

Jerk: 2 x 20kg - 3 minutes @ 8 rpm

Snatch: 20kg - 4 minutes @ 16 rpm

Treadmill: 15 minutes - walking

Tomorrow I plan to slow down my snatches. I have about four things in my head that I'm trying to focus on and today's pace was too fast to keep track of them all. Otherwise, all went well considering how I'm feeling.

Goal Attained

2010-03-19T13:45:00.002-04:00

Even though I've come down with a bit of a cold, I took advantage of my rest day yesterday to hit my goal in the Jerk. Today was another good day. I like seeing these. Positive progress on a consistent basis is great for the moral and one's enthusiasm. Here's today's session...

Jerk: 2 x 20kg - 5 minutes @ 10 rpm

One Arm Jerk: 28kg - 15/15

Swing: 20kg - 20/20

Treadmill: 20 minutes - walk/light run

Now that I've hit my goal of 50 jerks in 5 minutes, I will be shooting for 60 jerks in 5 minutes (12 rpm). I will also get back to snatching next week as my hand should be fully healed come Monday. Time to enjoy the weekend!

Inching Upward

2010-03-17T13:26:00.002-04:00

Good training session today! I think I made a wise decision to stick to 5-minute jerk sets until I am able to hit 50 reps in that time. It is keeping me focused on my technique and conditioning to continue to make steady progress. And I am just about there now. No snatching today, nor for the rest of this week, as I need to let me hand heal up well.

Here's today's session...

Jerk: 2 x 20kg -

5 minutes @ 8/10/8/10/10 (46 reps total)

2 minutes @ 10 rpm

One Arm Jerk: 28kg - 8 / 8

Swing: 20kg - 20 / 20

Treadmill: 20 minutes - intervals of walk/light run, 7 min/13min

That's it. Tomorrow is a rest day. Looking forward to hitting it again on Friday.

Back from the AKC Coach's Certification

2010-03-16T14:04:00.002-04:00

What a great weekend! Coming from someone who has been training alone as of late, in a cold, dark parking garage, being among a group of others who share my passion for lifting the bells and also in the presence of some of the best lifters in the country makes for a great time!

We did a lot of work this weekend. I estimated that I personally lifted approximately 22 tons on the first day and another 16 tons on the second day of the certification. I received some good technical refinements that I will now be putting into practice.

I took yesterday off to rest my weary body, but still felt a bit of the effects today. I also lost some skin on my left palm toward the end of the second day. I wasn't sure if my hand was up to snatching today. I did a bit, but stopped early. I'll be doing some teaching tomorrow, so my hand will have another 48 hours to continue to heal before I attempt any more snatches.

Here's today's session...

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

Snatch: 20kg - 1 min left/2 min right @ 14 rpm

Swing: 20kg - 15/15, 20/20

Jump Rope: 5 min on / 2 min off / 3 min on / 1 min off / 2 min on

That's it for today. By Thursday I should be back to 100%!

Let's Taper

2010-03-11T12:56:00.002-05:00

Tapering today and making tomorrow a rest day before my weekend at the American Kettlebell Club's Coach's Certification weekend.

No bells today.

Treadmill: 20 minutes - walk/light run, 1:1 ratio (same pacing as two days prior)

Joint Mobility & Stretching

That's it. Feeling good. Feeling strong. And looking forward to a FUN weekend!

Climbing Back

2010-03-10T13:24:00.003-05:00

Yeeeaahhh... feeling good and climbing back up to where I want to be. I was surprised to find my quads a bit sore today from the treadmill work. Well, not really too surprised. It's been a while since I've done anything close to running. But that wasn't a factor in today's session. I decided to skip snatches today, just to give my hands a day off. But up for it in other ways. Here's the scoop...

Jerk: 2 x 20kg -
5 minutes - 8/10/8/10/8 (44 total reps)
short rest
1 minute @ 10 rpm
short rest
1 minute @ 12 rpm

One Arm Jerk: 28kg - 10/10

Swing: 28kg - 12/12

Jump Rope: 5 min on / 2 min off / 3 min on / 1 min off / 3 min on

All felt good! I'm undecided on what to do, if anything for the rest of the week. I want to rest up a bit because this weekend I will be attending the AKC Coach's Certification. Two full days of kettlebell lifting with some of the best lifters in this country. Giddy up!!

It Wasn't a Fluke

2010-03-09T13:26:00.002-05:00

Today's session was an experiment of sorts. Thinking about yesterday's outing, I came to think that I might have been spending too much time resting in the overhead position with my jerks. That could have been a major factor for my fatigued shoulders during my snatch set. So today, I wanted to give it another go, trying to rest more in the rack. Here's the result...

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

Snatch: 20kg - 6 minutes @ 14 rpm

Swing: 28kg - 10 / 10

Treadmill: 20 minutes, walk/light run, 1:1 ratio

So the jerk set was a bit more difficult than yesterday. Mostly because yesterday's session came off the weekend of rest. But the snatch set was MUCH better fatigue-wise. My cardio was taxed more today than yesterday, but my pace was up from yesterday as well. Good call, I say! I'm liking what I'm seeing!

Nice Jerk Set

2010-03-08T13:24:00.002-05:00

So I've returned to training jerks and snatches in the same session. My goal today was to start stretching out my jerk sets again. To do that, I decided to slow down my pace today to see how a five minute set felt. Here's the skinny...

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

Snatch: 20kg - 6 minutes @ 14/12/12 - 14/12/12

Swing: 28kg - 10 / 10

Jump Rope: 5 rounds of 2 minutes on / 30 seconds off

The jerk set felt REALLY GOOD! I could have stretched it to six minutes, but that wasn't the plan. I'm going to build this back up nice and steady.

Now the snatches were another story. I forgot how fatigued my shoulders get following my jerk set. And with only a few minutes rest in between, these can get pretty ugly. They felt ugly today. I think I'm going to have an easier time building up my jerks now and will need to pay extra attention to my snatches.

Swings felt really good today too! Last week they just felt off. Today, nice and smooth and comfortable. I'll take it when I can get it! That's it for today!

Giddy Up

2010-03-04T13:26:00.002-05:00

Personal revelation: If I want to get good at performing long, timed sets of kettlebell lefts, then I need to practice long, timed sets of kettlebell lifts.

This might not be true for everyone, but it is for me. After a few months of experimentation, I learned a few things:
(1) My body has a hard time recovering from high volume work
(2) My back has a hard time recovering from high volume work
(3) I can perform multiple sets of a lift for a high number of total reps, but that does not translate well for me to performing one long, high rep set

I will admit maybe I have not given the "volume" approach enough time to "sink in". But I have been experimenting with it for the last few months and I can honestly say that in that time, I am not happy with the results. Like I said, others my have achieved better results with this method. But I have not. With that, I will be devoted the majority of my training once again to longer, timed sets.

So here was today's session...

Jerk: 2 x 20kg - 4 minutes @ 8 rpm

Snatch: 20kg - 4 minutes @ 14 rpm

Swing: 28kg - 5/5/5/5

Jump Rope: 3 min on / 1 min off / 2 min on / 2 min off / 3 min on / 1 min off / 2 min on

Cooled down with some light stretching. That's it for today. My short term goal is to get back to where I was in October. Hit some rank numbers and then move up to the 24kg bells once and for all!

Finally Moving Again

2010-03-03T13:21:00.002-05:00

The past two weeks have been terrible in terms of me trying to get in my normal workout. Hopefully the worst is over and I can get back onto something steady again. Today's session was meant to be relatively easy. Just a means to get the body moving again.

Jerk: 2 x 20kg - 3 minutes @ 10 rpm, 1 min rest, 1 minute @ 10 rpm

Snatch: 20kg - 4 minutes @ 16 rpm - changed hands each minute

Swing: 20kg - 15 / 15

L-Sit - Tuck: 20 second hold, 40 second rest for 3 rounds

Bodyweight Dips: 3 sets of 5

I decided today not to wet my shirt for my jerks. I did notice that not doing this fatigues my delts a lot faster. I suppose its because they get recruited more as I try to keep my elbows from sliding off my hips. That's it and that's all!

Hats Off to the Ladies

2010-02-27T15:12:00.003-05:00

After a long week, without getting any training in, except for snow shoveling, I was able to squeeze in a short session today. I decided to single bell it today, 20kg. And work through a few lifts that are atypical from my usual session.

One Arm Jerk: 20kg - 4 minutes @ 16 rpm

Rest 2 minutes

Cleans: 20kg - 4 minutes @ 16 rpm

Rest 2 minutes

One Arm Long Cycle: 20kg - 4 minutes @ 10 rpm

Now, I like to think that I'm in pretty good shape. At least relative to most of the folks around me. But this workout was tough! I don't think I'm in as good shape as I could be. I think I might have to work this type of training for a little while.

And now when I look at the ladies who are training for sport, using the 20kg bell, and going for 10 minute sets, I am absolutely humbled. My hat is off to all of you. I can't wait to see the results from the competition being held at The Arnold next weekend. Ladies, do your best and make me feel small! =)

Fun Mon Day

2010-02-22T13:22:00.002-05:00

Good, fun session today.

Snatch: 20kg - 6 minutes @ 14 rpm

One Arm Jerk: 28kg - 12/12

Swings: 20kg - 20/20

Jump Rope: 5 min on / 2 min off / 2 min on / 2 min off / 3 min on

L-Sit - Tuck: 3 rounds of 20 sec on / 40 sec off

Weighted Dips: 25lbs - 3 sets of 5

Today was the first time hitting a 5 minute set of jump rope. Yeah! And adding some weight to my dips felt good too. Very nice session, indeed!

Friday Yay!

2010-02-19T13:30:00.003-05:00

I was tired today. I was a bit sore today. But I got my butt moving nonetheless. Once I got going, things went rather well...

Jerk: 2 x 20kg -
4 minutes: 8 / 10/ 10 / 8
short rest
1 minute @ 12 rpm
1 minute rest
1 minute @ 12 rpm

Swings: 20kg - 15/15

Jump Rope: 4 min on / 2 min off / 2 min on / 2 min off / 4 min on

Bodyweight Pistols: 3 sets of 3/3

Bodyweight Pullups: 3 sets of 3/3

That's it. Have a great weekend!

Returning to Basics

2010-02-18T13:24:00.002-05:00

Today was Snatch Day. Today I finally lugged my 20kg bell into work with me. Through the underground garage, put one elevator, through the building lobby, up another elevator and into my office on the fifth floor. As you'd expect the handle stayed nice and warm today. Hurray!

Unfortunately, the cold weather and its effect on my sessions has taken its toll. Here's what happened today...

Snatch: 20kg - 7 minutes @ 14 rpm

Swings: 20kg - 15/15, 15/15, 15/15

Cool down with Z-Health R-Phase.

The time away from long sets has definitely had a negative effect on my grip. I was shooting for an 8 minute set but decided to change hands at the 3-1/2 minute mark. My grip was shot and I did not want to risk tearing my hands. I then decided to finish off with a few swing sets. Maybe because my hands were fatigued, but even these didn't feel as comfortable as I remember. I definitely don't do enough swings. So it's time for me to return to basics. Time to move ahead.

I'm Sending Sexy Back

2010-02-17T13:47:00.003-05:00

Good session today. Good but not very sexy. I've come to realize that real fitness training is not sexy. It is hard and it is monotonous. But that's what it takes. Granted, when you look at my training, it is does not consist of hours and hours of training. But it is rather boring compared to other sexy workouts. Nonetheless, it is effective and I wouldn't recommend anything other than this to others.

So with today's volume work of jerks, I'm sending sexy back...

Jerk: 2 x 20kg - 5, 7, 9, 11, 13, 15, 9, 7, 5, 7, 9, 11 (1 minute rest between each set)

Jump Rope: 2-1/2 min on / 90 sec off for 4 rounds

L-Sit - Tuck: 20 sec hold / 40 sec rest for 3 rounds

Bodyweight Dips: 3 sets of 5 reps

That's it for today.

Dang It!

2010-02-12T13:22:00.002-05:00

Is it Spring yet??? I just checked the calendar... five more weeks. The cold is really affecting my snatch workouts.

I had intended to hit 8 minutes today, but again had to stop early because of the cold. I had brought my bell inside last night to keep it warm and today while in the back of my car, I enclosed it within the styrofoam packing material that it ships in. I thought the styrofoam would provide some insulation. I was wrong. My last recourse is that from now on I have to lug it into my office on the days I intend to snatch. At least until it gets warmer outside.

Snatch: 20kg - 6 minutes @ 14 rpm

One Arm Long Cycle: 20kg - 3 minutes @ 10 rpm

Bodyweight Pullups: 3 sets of 5

Single Leg Squats (aka Pistols): 3 sets of 3/3

That's it for the week. Enjoy the weekend!!

The Usual Jerks

2010-02-11T13:46:00.003-05:00

Nothing too exciting to talk about today. It was a simple, but good, session.

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

Jump Rope: 3 min on / 2 min off / 2 min on / 1 min off for 2 rounds (giving me a total of 10 minutes jumping time)

L-Sit - Tuck: 15 sec on / 45 sec off for 4 rounds

Bodyweight Dips: 3 sets of 5

That's it.

Mini Clubbells & Snatches

2010-02-09T13:41:00.002-05:00

With all the hullaballoo these days about Indian Clubs, I thought it might be a nice addition to warm up a bit with my Mini Clubbells. I have no experience with Indian Clubs, so I can't compare the two. But I had always intended to use the (mini) Clubbells to complement by Kettlebell work, it just never materialized until now, mostly because of my back issues.

Anyway, here's today's session...

Mini Clubbells (5lbs): Xtension program for warm up - this includes front swipes, side swipes, hammer swings, alternating mills, alternating backstroke and split swipe

Snatch: 20kg - 6 minutes @ 14 rpm

Jump Rope: 2 min on / 1 min off for 5 rounds

L-Sit - Tuck: 15 second hold / 45 second rest for 4 rounds

Bodyweight Dips: 3 sets of 5

Bodyweight Pistols: 3 sets of 5/5

That's it for today. I would have/could have gone longer in the snatch but my hands were frozen. I meant to bring my bell inside last night, but forgot. Friday will be an 8 minute set for sure.

Some Jerks and Some Other Fun Stuff

2010-02-04T13:20:00.003-05:00

Jerks were on the schedule for today. I am moving up to the 20kg bells now for a bit. Here's the skinny....

Jerk: 2 x 20kg -
3 minutes @ 8 rpm
1 minute @ 10 rpm followed by one minute rest - 3 rounds of this

Swing: 20kg - 15/15

Jump Rope: 2-1/2 minute on / 90 seconds off for 4 rounds

L-Sit - Tuck: 15 second holds on the minute for 4 rounds

Bodyweight Dips: 5 reps for 3 sets

Bodyweight Pistols: 2/2, 3/3, 3/3

That's it and that was enough.

I was hoping to work a longer set of jerks but because I was wearing my Under Armour, long sleeve shirt under my t-shirt, it was next to impossible to keep my elbows from sliding out of the rack. So I decided to compensate for the extra sets after the longer set. Added an extra set of L-Sits today as well since the 15 second sets are starting to get easy. I'll work up to 5 sets of these before increasing my hold time. Through in the Dips and Pistols for added fun!

One Set of Snatches

2010-02-02T13:14:00.003-05:00

Just one set of snatches today...

Snatch: 16kg - 10 minutes @ 14 rpm

Treadmill: 10 minutes low intensity (my shins were killing me today)

That's it. Tomorrow is rest and on Thursday I break out the 20kg bells.

Jerks, Just Jerks

2010-02-01T13:27:00.001-05:00

Just jerks today. Still in 'recuperation' training mode.

Jerks: 2 x 16kg - 10 minutes @ 8 rpm

Jump Rope: 2-1/2 minutes on / 90 seconds off for 4 rounds

L-Sits - Tuck: 15 second holds for 3 sets

That's it for today!

Long Cycle ?!?! Day

2010-01-29T13:35:00.003-05:00

Yes, it is finally here!! If you are familiar with my blog, I always talk about inserting a day of Long Cycle work into my routine. And then it never seems to happen.

Well today it finally happened!! This was a very interesting workout, I must say. Not ever practicing Long Cycle, and being in my current recovery phase, I went out with the 16kg bells and gave her a test drive. Here's the scoop...

Long Cycle: 2 x 16kg - 7 minutes @ 6 rpm

Treadmill: 20 minutes, easy walk with incline

L-Sits - Tuck: 3 sets of 15 second holds

So my first attempt at Long Cycle and without trying too hard I hit 42 reps. IKFF Rank IV / WKC Rank III for me in this lift is 54 reps. Not too shabby. I also performed this (and yesterday's jerks) with a dry shirt. A little bit of water would have made my rack a bit easier to hold and would have definitely helped increase my numbers. Nonetheless, this is good!

One Step Forward, Two Steps Back

2010-01-28T13:22:00.003-05:00

It's not as bad as it sounds. Actually, it's not really bad at all.

Lately I have been pushing things forward, working with the 24kg and 28kg bells. Well I started to develop some muscle soreness in my forearms. To give myself the chance to heal and get stronger I decided to drop down for the rest of this week and work with the 16kg bells. Here's today's session....

Jerk: 2 x 16kg - 7 minutes for total of 58 jerks

Snatch: 16kg - 6 minutes for total of 92 snatches

Jump Rope: 2 min on / 1 min off for 5 rounds

I could have pushed for longer sets with these, but that would have defeated the purpose of active rest. I do notice that my muscular endurance has dropped since working with the heavier bells. As such, I think I am going to drop down in bell size for a bit longer and work on my endurance and pace, you know some of the "finer" points of kettlebell lifting.

Qigong and Rope

2010-01-27T13:32:00.002-05:00

Today was a planned recovery day.

Qigong: Eight Section Brocade routine with some friends.

Followed up with

Jump Rope: 2 min on / 1 min off for 8 rounds

My rope endurance is definitely starting to increase. I lot of trip ups today but I noticed that my pace is increasing and I also tried mixing in a little more variety. Most of the trip ups came from my criss crosses. I need to work on my timing.

Timed Set Day, 24kgs

2010-01-25T13:23:00.002-05:00

Today was timed set day with the 24kg bells. I didn't feel like 100% going in, still some lasting soreness from last week's training, but luckily the temperature was on my side today.

Here's the skinny...

Jerk: 2 x 24kg - 3-3/4 minutes @ 8 rpm - total of 30 jerks

Snatch: 24kg - 4 minutes @ 12 rpm

Rope Work: 2-1/2 min on / 2 min off for 4 rounds

I have now improved my jerk set by 6 reps since last test. (That's a 25% increase! Wow!) So now that means I accordingly increase the volume on the days I train my sets/ladders.

Snatches didn't see any improvement, but that could be because I was totally spent after the jerks. The rope work was difficult too. There was a lot of tripping today. Not just because I increased my set time, I was tripping up right from the get go. I must have fried my CNS.

Kettle...

28kg Snatches

2010-01-22T13:21:00.002-05:00

Today was Snatch Ladder Day. I was still a bit fatigued from yesterday's jerks, but since it's Friday I need to get this session in before the weekend.

So today I decided to start working some of these heavy ladders...

Snatch: 28kg -
5/5
7/7
9/9
5/5
7/7

Swings: 24kg - 10/10, 12/12

I stopped the snatches a bit early because I started to feel the skin on my palms starting to pull. And I am not looking to tear my hands up, so better to stop while technique is still good. That's it for the week. On Monday, it's timed sets with the 24kg.

28kg Jerks

2010-01-21T13:28:00.002-05:00

Jerks today! Jerks today!

Working a bit heavier today, I performed a few short ladders. Here it is...

Jerk: 2 x 28kg - 5, 7, 9, 5, 7, 9, 4, 5 (with 2 min rest in between sets)

Rope Work: 2 min on / 90 sec off for 5 rounds

That's all/enough for today. Tomorrow we snatch!

The Usual

2010-01-19T13:10:00.001-05:00

Nothing exciting today. Just punching the clock.

Jerk: 2 x 24kg - 4 minutes @ 6 rpm

Snatch: 24kg - 4 minutes @ 12 rpm

Rope Work: 1 minute on / 45 seconds off for 10 rounds

That's it. Next workout scheduled for Thursday.

(Quick) Assistance Work

2010-01-15T13:56:00.003-05:00

I was "pressed" for time today, so it turned out to be a relatively quick session. Moved at a pretty quick pace between all sets.

One Arm Press: 24kg (L/R) - 10/10, 8/10, 6/8

Bumps: 2 x 28kg - 15

Overhead 1/4 Squats: 2 x 28kg - 10

Bumps: 2 x 28kg - 15

Squat: 1 x 24kg - 10, 2 x 24kg - 5, 2 x 24kg - 5

That's it. Have a nice weekend!

The Emperor's New Shoes

2010-01-14T13:18:00.004-05:00

Today I had snatches on the agenda. Along with that, today was the first time for me to try out my new Olympic lifting shoes. I ordered a pair of Do Wins from MuscleDriverUSA (see below).

And let me tell you that I really like the way they feel. I definitely felt much more grounded than usual. Nice and planted into the ground. Good!!

OK, on to the workout...

Snatch: 24kg - 4 minutes @ 12 rpm

One Arm Overhead Quarter Squat: 28kg - 15/15

Snatch: 28kg - 5/5, 5/5, 5/5

Clean - 28kg - 6/6

Jump Rope: 2 min on / 2 min off for 5 rounds

Tomorrow I have an Assistance Day planned. Yippee!!

I've Fallen In Love (Again)

2010-01-12T13:15:00.002-05:00

It's my Gymboss interval timer. I've fallen in love with it again.

On the docket for today was jerk intervals followed by jump rope intervals. Here's the outcome...

Jerk: 2 x 24kg - 6 sets of 8 reps with 90 seconds rest in between sets

Jump Rope: 5 circuits of 1 min on & 30 sec off, followed by 5 circuits of 1 min on & 1 min off

That's it for today.

New Hat

2010-01-11T13:30:00.002-05:00

It's about 30 degrees F outside this afternoon and it feels just about the same in the parking garage. It was cold. But I did pick up a new Under Armour hat to wear while training. So at least my head stayed warm. =)

Relatively easy day today...

Jerk: 2 x 20kg - 3 minutes @ 8 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Treadmill: easy 20 minute jog

Tomorrow I break out the 24kg bells and really start to work. Jerk ladders on the agenda.

Frozen Fingers

2010-01-07T13:19:00.002-05:00

Baby, it's cold... in... garage!!

Once I get moving, my core temp goes up quickly. I'm even sweating in the cold. But my hands don't have that luxury. They get cold!

Anyway, still ramping up this week, here is today's workout...

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

Snatch: 16kg - 8 minutes $ 14 rpm

I was happy with the session until the end when I realized that if I had only banged out another 10 jerks, that I would have completed my Rank III numbers! Oh well, it's still nice to know that this is now an easy workout for me. =)

Tomorrow is going to be a "special" variety day. Stay tuned...

It's Cold in That There Garage!

2010-01-05T12:58:00.002-05:00

OK, the holidays are behind us. I'm still working on getting over a recent cold that has now hit everyone in the family. I'm back to work so that means it's time to get some consistency going in my training once again.

Not having too many opportunities to train during the holidays, I plan to scale back up over the next two weeks. This week, I will be training with the 16kg bells. Next week, the 20kgs. And the following week back to the 24's.

I'm down in the parking garage of my office building and given the cold weather here in the Northeast, it's a bit chilly down there. I toughed it out today with two quick and easy sets, just in time before my hands got too cold.

Here's today's session:

Jerk: 2 x 16kg - 5 minutes @ 8 rpm

Snatch: 16kg - 6 minutes @ 16 rpm

That's it and that's all!

Catch Up Training

2009-12-28T17:00:00.002-05:00

Wow, now that the holidays are half over, it's time to start catching up on my training. I've been pretty lax in the past weeks, just very busy preparing for the holidays as well as year end stuff at work. So now I'm getting moving again and can really feel the effects of the layoff.

That being said, I'm ramping up slowly. Here are the last two training sessions...

Saturday, 12/26
One Arm Jerk: 20kg - 8/8
Jerk: 2 x 20kg - 3 minutes @ 7 rpm
Windmill: 16kg - 5/5
Squat: 2 x 16kg - 10
'Lazy' Swing: 16kg - 20/20

Monday, 12/28
Swing: 16kg - 10/10
Snatch: 20kg - 4 minutes @ 14 rpm
One Arm Clean: 20kg - 2 minutes @ 16 rpm
Superset:
Snatch: 2 minutes @ 16 rpm
Clean: 2 minutes @ 16 rpm
Double Swing: 2 x 20kg - 7, 8

That's it and that's all!

Snatch Sets

2009-12-11T13:18:00.003-05:00

A bit of snatching was on the books for today. I had to cut my sets short as an old blister started to bunch up and I didn't want it to tear. Not too bad a session regardless.

Snatch:
2 x 20kg - 10/10
2 x 24kg - 10/10, 10/10, 10/10, 10/10

Overhead Quarter Squat: 1 x 24kg - 15/15

"AKC" Swing: 1 x 24kg - 10/10

That's it and that's all. Time to rest!