Hats Off to the Ladies

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! =)

Dang It!

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!!

One Arm Long Cycle

Felt like I needed a change of pace today. I never train long cycle (I keep saying that don't I?), so since I didn't have much time to train today, I decided to swap a few bells in and out and work up a good sweat.

All sets are with a single switch and 2 minute rest in between sets.

One Arm Long Cycle:
24kg - 4 minutes @ 8 rpm
20kg - 4 minutes @ 8 rpm
28kg - 2 minutes @ 8 rpm
16kg - 4 minutes @ 10 rpm
32kg - 2 minutes @ 8 rpm

That's it for today. I worked up a sweat all right. But it felt good!