Snatches, on the Minute

Today I begin the 3rd Level of Steve Freides "Preparing for the RKC Snatch Test" protocol. In this phase one is to perform a set of 5/5 snatches every minute, on the minute. First session calls for a 5 minute block. This would have the kb'er perform a total of 50 snatches in those 5 minutes. Each session after that, you attempt to increase your overall time by an additional minute. Once you are able to work through 20 minutes in total, you are ready to move onto Level 4.

Before tackling the Snatches, the morning started like this...

2-Hand Swings: 16kg - 30, 24kg - 20, 32kg - 10

Arm Bar: 12kg - 1/1
Wanted to try these out. I quickly learned I need to find a spot with some more room to be able to lie down and roll over.

Windmill: 16kg - 3/3, 24kg - 5/5
I was able to complete 5 on each side this morning with the 24kg. I decided to limit the 16kg set to only 3/3, rather than the typical 5/5, hoping to leave some gas in the tank for the 24kg. Worked!

Now it was time to pull out the Gymboss and set it for 1-minute intervals. 5 total minutes was my goal for today.

Snatches: 24kg - 5/5 on the minute for 6 minutes (60 Snatches in total)

Yeap, I got through 5 minutes and definitely had the energy to bust out another set. I could have pushed myself through another set or two after that, but decided to play it smart. There is always plenty of time for Snatches.

I was very surprised how strong I felt performing these, especially the first set. I haven't felt like this ever. My grip on the bell felt really solid. And my control felt great. I really felt like I was one with the kettlebell. Awesome feeling!

Not sure yet how I'm going to structure tomorrow's session. I want to focus on Clean & Press and Pistols. Not to worry, I have another 23 hours to think about it. =)

New 16kg Circuit

This week I decided to start practicing on a 4 day schedule, Mon/Tue/Thu/Fri. Mondays and Thursdays will be focused on Snatch practice, Tuesdays and Fridays other select movements.

After reading the Brett Jones' article on preparing for the RKC Cert Challenge, I decided it was time to shake things up a bit and introduce at least one circuit workout into the week. Also wanting to add Clean & Squats somewhere, this seemed to be the perfect opportunity.

Everything today was done with a single 16kg kb, and it went something like this...

2-Hand Swings: 20
Clean & Squat: 4/4
Get Up: 3/3
2-Hand Swings: 20
Clean & Squat: 4/4
Snatch: 4/4
2-Hand Swings: 20
Clean & Squat: 4/4
Clean & Press: 3/3

I worked the circuit once through at a steady pace. Paused at the end. Well actually I took a bit of a longer break than I would have thought as the new Foo Fighters video for Long Road to Ruin came on VH1 and I just had to watch it. It was pretty funny. Oh and also starred Rashida Jones. Another good reason to watch. Once the video was over I went through the circuit one more time and called it a morning.

2 times through the circuit today. Right now I'm not sure if I'll do this, like this, once a week. Or maybe throw in another mini circuit on Fridays. We'll have to wait and see. Now tomorrow I get to rest. But I have to say, I sure am digging this!

Snatches on the 3rd, no, 2nd Minute

Monday is Snatch Day. And I have started to really work my Snatches in preparation of attending an RKC Cert in the Fall. The past two Monday's I performed max rep sessions. Over this weekend I read the article by Steve Freides, "The Party Line for Passing the RKC Snatch Test", which can be found in the article section of www.dragondoor.com.

In the article, Steve's plan consists of 4 specific levels that one could work through to ultimately make their Snatch Test numbers. Since I have been training myself, I have been relying on what I've read, people I've communicated with and mostly on how I feel. So this article was a good objective way to gauge my current level and help assist me moving forward.

After reading the article, I felt that I was probably already somewhere between Levels 2 and 3. So to be safe, I decided to work through the last progression of Level 2 today to see if my suspicions were correct. The last session in Level 2 calls for performing a set of 5 Left + 5 Right Snatches every 3 minutes for a total of 10 sets.

Well first, as always, I performed some warmup exercises...

2-Hand Swings: 16kg - 30, 24kg - 10, 32kg - 10

Windmills: 16kg - 5/5, 24kg - 3/5 (left side does not seem to have the same shoulder stability of the right, must continue to work on this)

After these few exercises it was time to start Snatching. I set my Gymboss Interval Timer to alarm every 3 minutes. First set great . . . . . resting . . . . . the remainder of the 3 minutes felt like an eternity. . . . Second set great . . . . I then decided to reduce the interval to 2 minutes each. OK, this was much better! So I finished off the remaining sets on 2 minute intervals, with gas still in the engine!

Snatches: 24kg - 5/5 for 10 sets (100 Snatches in total)

A little trial and error here, but well worth it. Next session I will begin Level 3 which calls for reduced volume but performing sets "on the minute". I might introduce a second Snatch Day sometime during the week if this seems too easy. Again, a little trial and error, or experimentation, which has a better sound to it, is called for.

Oh yeah, I also reviewed the Z-Health Foot & Ankle section over the weekend and have start working those joints now as well. It's funny how some of these movements have now worked themselves into my every day life. Without thinking, I'm working some of the drills throughout the day. I think some of the foot and ankle will be part of that as well. Only section left is Hand & Wrist.

Clean & Press - A Warm Sunday in NY

I've been itching to add another day of practice to my kettlebell sessions. I now do a steady 3 days each week with a little extra here and there, but nothing consistent or too substantial. I felt pretty relaxed today and in good spirits so decided to throw in a ladder of Clean & Presses along with a little bit of Waiter's Walks and Farmer's Walks since it is a pretty warm day here for January - about 40 degrees F.

Clean & Presses: 16kg - 5/5, 24kg - 3 Ladders/2 Rungs each

Waiter's Walk: 16kg - 3 laps of approx 180 feet each lap, 90 ft in L arm/90 ft return in R arm

Farmer's Walk: 16kg - 2 laps, same as above

These made my day. Felt good and feel ready to tackle some Snatches tomorrow morning.

And oh yeah, I ordered the Kettlebell Basics DVD by Brett Jones and Michael Castrogiovanni!

Bumping Up The Weight

Today I decided to start playing around with my bigger kbs for a change. Although warmed up with my usual, I introduced a next size up kb for the rest of the movements. I was still a bit stiff and sore from Wed's session but got things going just fine.

Yesterday, the new issue of Hard Style was released and I found the article, "It's Called A Challenge For Good Reason", by Brett Jones. And I thought, 'this was written for me'. Brett describes how one should prepare for a RKC Certification weekend. Within the article he also mentions another article written by RKC Steve Freides on how to prepare to specifically pass the RKC Snatch Test. Turns out Steve is not too far from me, he's just over the NY/NJ state border. I found his website and am going to try to get to a workshop he is hosting at the end of this month. In addition, I'm going to test out his program on Monday. I'd like to see where in his plan I currently fall. I think I might already be somewhere between the 2nd and 3rd level.

OK, on to this morning's session...

2-Hand Swing: 16kg - 30, 24kg - 10
Halos: 16kg - 5/5

Turkish Getup: 24kg - 2/2

2-Hand Swing: 32kg - 10
1-Hand Swing: 32kg - 5/5, 5/5
2-Hand Swing: 32kg - 10, 10

Cleans (from floor, kb behind heels): 32kg - 1/1/1/1/1/1 (alternated each arm 3x)

That was it for today. Forearms are tired from the week. Hammies, glutes and back sore. It's been a good week!! And now I shall rest and recuperate until Monday. Have a great weekend.

A Little Z To Get Things Moving

Woke up this morning a bit sore from yesterday's session. Decided I would keep things light today, since tomorrow I plan to do practice some swings with the 32kg.

Worked through all of the sections of R-Phase Z-Health that I've reviewed to date. That includes Lengthening, Knees, Hips, Pelvis, Lumbar, Thoracic, Neck, Shoulders and Elbows.

All that I have left are Feet & Ankles and Hands & Fingers. I'll go through one of those sections this weekend getting me closer to the finish line. That's not to imply that I'm anywhere even close to doing these movements as precisely as I could, but at least I'm moving in the right direction (I think).

Anyway, also decided to stretch out the shoulders a bit with some Overhead Holds using the 16kg. I performed each hold with one arm for 1 minute, then switched arms. Did this twice through. I have limited space in my little workout room, can take a maximum of 7 steps in one direction, so did a little bit of walking about during each minute.

Shoulders feel good. Biceps are feeling pretty good - a little tight but nothing even close to the pain I'd been getting a little while back. I have been doing Z- elbow circles a LOT lately. They have definitely been helping.

That's it for today. Looks like a lot of words for a little workout. Tomorrow I play with Sam.

Swings with Gymboss Timer

Happy New Year everyone! I decided to start off the new year by kicking my workouts up a notch. I realize that I have a long way to go in terms of conditioning so today I introduced the Gymboss Interval Timer into my Swing sets. Wow, what a difference!

But first, let's start at the top...

2-Hand Swings: 16kg - 30, 24kg - 10, 32kg - 10

Turkish Getups: 16kg - 5/5

Clean & Press: 16kg - 1/2/3 x 2 (2 Ladders of 3 Rungs each)

Pistols: 8kg - 1/2/3 (1 Ladder of 3 Rungs)

And finally...

1-Hand Swings: 24kg
Set Gymboss to 30 sec on/30 sec off: (L/R)
10/6
7/10
10/7
Reset Gymboss to 30 sec on/60 sec off: (L/R)
6/10
10/7
7/10
8/8
8/8
8/8

As you can see, it took a little while before I realized that I should be doing sets of 8 here. That was a good tempo for today. Following the first three sets, I couldn't catch my breath, so I decided to lengthen my rest period. This felt better! I was able to crank out another 6 sets. On the last set I could feel my lower back starting to tighten up, so decided to end it there.

Finished off with a bit of Z - elbows, shoulders and neck.

What a difference using the Gymboss. Up until now, I would perform a set rest until I felt ready and go again. Using the intervals really makes you concentrate and push yourself past your comfort zone. This is a good thing. I was probably going too easy on myself and resting too long before now. Making this a regular in my workouts should really help catapult me to the next level of fitness.