One Set of Snatches

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

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

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

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

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

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

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.