Off the Cuff

Today's workout was an off the cuff session. I didn't have time to train on my lunch hour today and thought the day was a loss. But got home and the wife and kids were still out, though on their way home, so after prep'ing dinner I decided to run into the garage for a few minutes.

With my 20kg's in the back of my car, I decided to experiment...

Jerk: 2 x 24kg - 3 minutes @ 6 rpm

One Arm Jerk: 28kg - 4 minutes @ 8 rpm (2 min per arm, 1 switch)

I was planning on going longer with the jerk set except right at the 3 minute mark the motion sensor light in the garage shut off leaving me in the pitch dark. I could have continued, but for how long?

I then quickly grabbed the 28kg and threw in that set. My left forearm sure didn't like having that weight pressed up against it. Too bad. Get used to it. This is your future!! =)

Every Day is a Holiday!

Famous words by which great entertainment character?

Well for me, every day is pretty much a PR day. I am now in unchartered waters as far as kettlebell sport is concerned. Every day that I push myself into uncomfortable places, I make gains and hit a PR.

Here's today's session...

Jerk: 2 x 20kg - 4-1/2 minutes - 42 jerks total

Snatch: 20kg - 8 minutes - 14/12/14/10/14/12/14/12 - 102 snatches total

OAJ: 24kg - 8/8

Swing: 24kg - 10/10

Today is a snatch PR. For jerks, I was shooting for 5 minutes @ 10 rpm. Shortly into minute five, I gassed out. I held on till the 4-1/2 minute mark but was only able to throw up two reps in that time. I was definitely a good sprint!

So how am I viewing my training/progress? Here's a little graph that I've been entering my daily training volume into. Let me know what you think.

Closer

New PR today with my jerks. Hurray!!

Jerk: 2 x 20kg - 6 minutes @ 8 rpm

Snatch: 20kg - 6 minutes @ 14 rpm

Rope: Intervals - 1 min on / 1 min off for 10 minutes

Today's jerk set was 10 reps away from my Rank II numbers! Oh I can taste it... it's almost here.

I had hoped to have enough in the tank to stretch my snatch set out to 7 minutes at this pace, putting me within a minute of Rank II snatch numbers, but the jerks wiped me out pretty good. With a little more rest in between I could probably stretch this to 8 minutes and hit my numbers.

I incorporated some rope work again as its been a while since jumping. Up till now I have been pretty exhausted after my sets and couldn't imagine having to keep my arms up any longer, but was inspired today. I'm going to try inserting these into the sessions in place of treadmill very now and then.

Straight Forward

Straight forward work today...

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

Snatch: 20kg - 8 minutes @ 12 rpm

Treadmill: 20 minutes - light run/walk

Felt the best yet at the end of today's jerk set. Tomorrow I shoot for six minutes at same pace.

Snatch is coming along. Unfortunately I had a bit of a callous built up on my right palm that I should have taken care of, but kept saying, "it's not too bad". Well it was bad enough to catch and tear a bit of skin. Tomorrow I'll try my set as is and see if I can work around it. I had expected my left hand to end up with a tear as that hand fell apart toward the end of its time. I felt like my right hand held up strong throughout.

Hard to Get Moving Monday

Not feeling 100% today. Something hit me over the weekend, either allergies or sinuses. Going into today's session I was set on a "program minimum" workout. After my jerk set, I decided to push things just a little bit, with good results.

Jerk: 2 x 20kg - 5 minutes @ 6 rpm

Snatch: 20kg - 6 minutes @ 16 rpm

Treadmill: 20 minutes - walk/run

I don't think that I've worked this pace yet for my snatches using the 20kg. At least not since coming back from my back injury. I lost my finger lock during the third minute of my left hand, but was still able to keep the bell out of my palm. Right side held strong. I was breathing hard at the end but finished strong.

Playing with Pace

I decided to throw in some 'sprinting' into today's jerk set. Also was intent to make it through another 8 minute snatch set. Here are the results...

Jerk: 2 x 20kg - 5 minutes @ 6, 10, 6, 10, 6

Snatch: 20kg - 8 minutes @ 12 rpm

The jerk-sprints got my heart rate up and forced me to focus on technique. Snatches felt pretty good as well. The bell always feels heavy, but I'm still able to put up the numbers. Hands seem to have become accustomed to the weight and reps! A good outing!!

Bump It Up

I increased the volume a bit today and it was tough!

Jerk: 2 x 20kg - 6 minutes @ 7 rpm

Jerk: 2 x 20kg - 3 minutes @ 7,7,6

Snatch: 20kg - 8 minutes @ 12 rpm

That was it and that was enough!