Nice 20kg Session

A few good things came out of today session. First allow me to spell it out, then we can discuss...

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

Snatch: 20kg - 4 minutes @ 14 rpm

1-Arm Jerk: 28kg - 8L/8R

Swing: 28kg - 10L/10R

Jerk - this set felt relatively ok. I still need a lot of work with my rack but lasting the four minutes is getting more comfortable. I plan to continue with the 4 minute sets until I'm in one and by the time 4 minutes rolls around I decide to go for 5 minutes.

Snatch - technique is feeling good except for the last 30 seconds on my left side. The bell isn't landing solidly at the top. It's a fatigue issue. I will continue to work the 4 minute sets until I can remain strong throughout. There might be a 5 minute set in my near future, but it will be at a slower pace.

OAJ - the 28kg bell is feeling good with these. I am ready to bump up to the 32kg.

Swing - I am now beginning to feel more solid on my left side which has not been the case up till now. My right side has always felt solid but not so on the left. That's changing now. Once I lock this in comfortably, I'll introduce the 32kg. Will do this at the same time as the OAJs since I am already loading the trunk of my car with over 150lbs of bells each day (killing my gas mileage).

That's it for today! Jerk 'em up y'all!

Jerk Progression - 20kg Bell

Today I worked through my famous "Jerk Progression" with the 20kg bell. I had intended to perform 3-minute sets today, but unfortunately when the time came to train, I realized that I didn't have my clock with me. I cleaned out my car over the weekend and left it in my garage following my Saturday workout.

So, as a means to compensate, I decided to hit my target reps for each movement moving as a pace that I gauged to be in line with desired 3 minutes. Regardless, I was sucking wind pretty good at the end of the second and third sets. Here's the play-by-play...

Press: 20kg - 18L/18R

Push Press: 20kg - 24L/24R

1-Arm Jerk: 20kg - 24L/24R

Followed by a yoga cooldown.

My energy wasn't all there today. Probably the hectic weekend coupled with not eating as well as I do during the week. We'll see how tomorrow feels. That's it for today. Jerk 'em up y'all!

Keeping Moving

Woke up this morning a bit sore from yesterday's workout. By early afternoon I was feeling pretty good so I squeezed in a short session. Have lots of errands to run today, so no cooldown except for a hot shower!

Jerk: 2 x 20kg - 3 minutes @ 6 rpm

Snatch: 20kg - 3 minutes @ 16 rpm

My rack felt a bit improved today. I am bending my knees more and that's allowing my elbows to sink into my hips better. This is not a habit that I want to get too used to though. I know my knees should be locked. But it's going to take time. For now, I'll continue work it.

Snatches felt pretty good too. I performed the same number of reps today as yesterday in less time. I guess I have re-discovered density training all on my own. But then again, this is how I have been 'waving' my workouts all along.

That's it. Gotta run!!

I Think I Can...

Moving forward, little by little with the 20kg bells.

Today's session was intended to lengthen my sets by reducing my pace. Here's how it looked...

Jerk: 20kg - 4 minutes @ 5 rpm

Snatch: 20kg - 4 minutes @ 12 rpm

OAJ: 28kg - 5L/5R

Swing: 28kg - 10L/10R

My rack started to fall apart on me by the end of the fourth minute, so I stopped the set there. I should probably have someone check out my form on these since I have never received any real training on Jerks (at least not until June when the AKC comes to town).

My Snatch set felt pretty good though. At this pace I probably could have stretched it to 5 minutes - next time maybe.

That's it for today. Now the real trick will be to see how many sessions I can squeeze in over the weekend. TGIF!!

More 20kg Bells

Today was originally planned to be a rest day, but after watching my good buddy Ross, of The Edge Fitness Center, start his training toward Master of Sport, I was inspired to squeeze in one more day of training before allowing for rest.

Today was a very quick session, but just enough to keep my fired up and hungry for more. The 20kg bell work these days feels really good which is keeping me hungry for continued training and progress. Here's today's session...

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

Swing: 28kg - 10L/10R

Cooled down with some yoga.

That's it and that's all!

20kg Work with 28kg Assists

A good session today. Decreased my rest time to 90 seconds between sets. And threw in some heavier assistance work at the end. Here's the play by play...

1-Arm Jerk: 20kg - 2 minutes @ 16 rpm

Snatch: 20kg - 2 minutes @ 16 rpm

1-Arm Long Cycle: 20kg - 2 minutes @ 10 rpm

1-Arm Jerk: 28kg - 8L/8R

Swing: 28kg - 5L/5R

Cooled down with some yoga.

A relatively short workout, but one that has left me feeling GREAT!

Slinging the 20kg Kettlebell

Today I worked through Fitness Protocol Level 1 with the 20kg bell and I must say it felt good!

Here's today's session...

Push Press: 20kg - 2 minutes @ 16 rpm

Snatch: 20kg - 2 minutes @ 16 rpm

1-Arm Long Cycle: 20kg - 2 minutes @ 10 rpm

Swing: 20kg - 10L/10R

Cooled down with some yoga.

I'm going to work this again tomorrow, shortening the rest periods. Today was 2 minute rest. That's it for today.