Friday, October 28- Snatches: 10 minutes with the 24k. Switched hands every 5 reps, and did not count reps. Kept a consistent pace of about 14 rpm, for a total of about 140 reps.
Thursday, October 27- Snatches: 8 minutes @ 16rpm, 16k. 128 snatches. Steadily working toward 100/100. One day per week, I'll practice 24k snatches, switching hands every 5 reps, to keep strength and the groove of the competition bell, since my 16k is a cast iron kettlebell. When I reach 200 snatches with the 16k kettlebell, I'll take a few days off, and test with the 24k, with a goal of at least 106 reps for rank II.
Wednesday, October 26- Jerks: 6 minutes @ 8rpm, 2x16k. Previously, have done 8 minutes at this pace, but my shoulders gave out this time. Rack position felt uncomfortable. May go back to 10 minutes @ 6rpm, and spend more time in the rack. Played around with pistol squats. In the evening, performed Turkish get ups: 1 per arm with 16k, 20k, 24k, 28k, 32k.
Tuesday, October 25- busy day, so just a quick workout: 10 minutes of snatches, 16k, @14 rpm. 70 snatches per arm. Continuing to progress steadily toward 100/100 in 10 minutes. Working on technique, specifically, casting, scooping, and grip endurance.
Monday, October 24- day off from training
Sunday, October 23- Double long cycle: 4 minutes @ 4rpm, 2x20k; Double jerk: 2 minutes @ 6 rpm, 24k; One arm long cycle: 10 minutes @ 6 rpm, 24k, one hand switch (30 reps per arm); 2 minutes @ 10rpm, 32k; right arm one arm long cycle: 5 minutes @12 rpm, 20k (60 reps with one arm). Did 1 minute with left arm, but felt tightness in my left thoracic region from yesterday's barrel lifting, so I'll have to make up this side in a day or two.
Saturday, October 22- tried a timed set of jerks with 2x20k; went 5 minutes @ 8rpm, for 41 reps. Spent about an hour playing with a 15 gallon barrel of water. Half full (60 pounds): presses, shoulders, carries, squats. Full (120 pounds): loaded on a table 19 times. Felt it all over the next day!
Friday, October 21- day off from training. Wanted to lift, but the day took a different turn.
Thursday, October 20- day off from training.
Wednesday, October 19- Jerk: 8 minutes @8rpm 16k (64 reps). Feeling sore from yesterday's workout, particularly in legs and triceps. Jerks were a challenge in these regions, but not in cardio or overall stamina. Snatch: 8 minutes @ 14 rpm, 16k (112 reps). Heavy snatch: 24k- 2 minutes @18 rpm. Heavy jerk: 2x24k- 1m @ 10 rpm. Double clean drop set: 5x32k, 5x24k, 5x20k, 5x16k. Played around with bottoms up presses, see-saw presses, 16k.
Tuesday, October 18- Tuesday is my busy day each week, so no kettlebell sport training. 5 minutes of pushups; 5 minutes of pistols, alternating legs; 5 minutes of pullups, varying grips; 5 minutes of jumping jacks. As many as possible, resting when necessary, did not count reps.
Monday, October 17- Snatch: 10 minutes @12 rpm, 16k (120 reps); Jerk: 10 minutes @ 6 rpm, 16k (60 reps). Threw the medicine ball with Dorian.
Sunday, October 16- Jerk: 8 minutes @ 6rpm, 16k (48 reps)
Saturday, October 15- day off
Friday, October 14- Snatch: 10 minutes @10rpm, 16k, one hand switch (100 reps).
Thursday, October 13- Day off from kettlebell sport training. 2 sets of five presses per arm, 24k. A few windmills and gladiators, 16k. Practiced my poomse Taebaek several times throughout the day- nothing too vigorous. Very light/rest day.
Wednesday, October 12- Warm up. Snatch: 12 minutes @8rpm, 16k, one hand switch (96 reps). Double jerk: 10 minutes @ 4rpm, 2x16k (40 reps). I'm working up my volume to possibly do the "100 reps in 10 minutes" plan from Nico Rithner's book Essentials of Kettlebell Lifting. This is basically escalating density training. The program starts with 16 minutes of jerks at 4 rpm, and works up to 10 minutes at 10 rpm. I'm working up to this length of time. The rack position is holding me back at this pace in the jerk, and time in the lockout is my weakness in the snatch. But it's time to stop training to my strengths and hiding from my weaknesses. I may try to reach 100 reps in the jerk (and 100 per arm in the snatch) with the 16k before coming back to the 24k. I'm doing it with two mismatched cast iron kettlebells, but the point is to master technique while building endurance, so I really need to get two 16k competition kettlebells. Perhaps I'll sell my old treadmill....
Tuesday, October 11- Warm up. Snatch: 10 minutes @8rpm, 16k, one hand switch (80 reps). Double jerk: 9 minutes @ 4 rpm, 2x16k (36 reps).
Monday, October 10- Flew out of Denver at 1:00 a.m. Got to Charlotte at 6:00 a.m., home by 8 a.m. Slept till noon- no training.
Sunday, October 9- Lifted half day at ATSCI cert.
Saturday, October 8- Lifted all day at ATSCI kettlebell cert.
Friday, October 7, Travelled to Denver. Did some odd lifting at Nico Rithner's gym. Kettlebell technique practice. Partial deadlifts- 5x4 @ 225. Atlas stone trainer- about 150 pounds. 5 or 6 lifts, carries. Barbell Clean and Jerk- 135 pounds x 5 singles.
Thursday, October 6- Day off from training.
Wednesday, October 5- tight, stiff lower back. 1 hour walk with Dawn, then no other training today.
Tuesday, October 4- 1 hour walk with Dawn; practice bodyweight exercises- One Arm Pushups, pistols, hand stand pushups. Flexibility training.
Monday, October 3- kettlebell snatch light day. Focus on grip endurance with 16k/36lb. with long sets. 100 snatches (50 snatches, 50 half-snatches) left, then right. Walked with Dawn for an hour- ran at a moderate pace for 5-10 minutes with Dorian. Stretching in the evening.
October 1 and 2- rested from kettlebell work, but practiced bodyweight work: practiced one arm pushups and pistols, pullups, neck bridges. Stretched.
Thursday, October 27- Snatches: 8 minutes @ 16rpm, 16k. 128 snatches. Steadily working toward 100/100. One day per week, I'll practice 24k snatches, switching hands every 5 reps, to keep strength and the groove of the competition bell, since my 16k is a cast iron kettlebell. When I reach 200 snatches with the 16k kettlebell, I'll take a few days off, and test with the 24k, with a goal of at least 106 reps for rank II.
Wednesday, October 26- Jerks: 6 minutes @ 8rpm, 2x16k. Previously, have done 8 minutes at this pace, but my shoulders gave out this time. Rack position felt uncomfortable. May go back to 10 minutes @ 6rpm, and spend more time in the rack. Played around with pistol squats. In the evening, performed Turkish get ups: 1 per arm with 16k, 20k, 24k, 28k, 32k.
Tuesday, October 25- busy day, so just a quick workout: 10 minutes of snatches, 16k, @14 rpm. 70 snatches per arm. Continuing to progress steadily toward 100/100 in 10 minutes. Working on technique, specifically, casting, scooping, and grip endurance.
Monday, October 24- day off from training
Sunday, October 23- Double long cycle: 4 minutes @ 4rpm, 2x20k; Double jerk: 2 minutes @ 6 rpm, 24k; One arm long cycle: 10 minutes @ 6 rpm, 24k, one hand switch (30 reps per arm); 2 minutes @ 10rpm, 32k; right arm one arm long cycle: 5 minutes @12 rpm, 20k (60 reps with one arm). Did 1 minute with left arm, but felt tightness in my left thoracic region from yesterday's barrel lifting, so I'll have to make up this side in a day or two.
Saturday, October 22- tried a timed set of jerks with 2x20k; went 5 minutes @ 8rpm, for 41 reps. Spent about an hour playing with a 15 gallon barrel of water. Half full (60 pounds): presses, shoulders, carries, squats. Full (120 pounds): loaded on a table 19 times. Felt it all over the next day!
Friday, October 21- day off from training. Wanted to lift, but the day took a different turn.
Thursday, October 20- day off from training.
Wednesday, October 19- Jerk: 8 minutes @8rpm 16k (64 reps). Feeling sore from yesterday's workout, particularly in legs and triceps. Jerks were a challenge in these regions, but not in cardio or overall stamina. Snatch: 8 minutes @ 14 rpm, 16k (112 reps). Heavy snatch: 24k- 2 minutes @18 rpm. Heavy jerk: 2x24k- 1m @ 10 rpm. Double clean drop set: 5x32k, 5x24k, 5x20k, 5x16k. Played around with bottoms up presses, see-saw presses, 16k.
Tuesday, October 18- Tuesday is my busy day each week, so no kettlebell sport training. 5 minutes of pushups; 5 minutes of pistols, alternating legs; 5 minutes of pullups, varying grips; 5 minutes of jumping jacks. As many as possible, resting when necessary, did not count reps.
Monday, October 17- Snatch: 10 minutes @12 rpm, 16k (120 reps); Jerk: 10 minutes @ 6 rpm, 16k (60 reps). Threw the medicine ball with Dorian.
Sunday, October 16- Jerk: 8 minutes @ 6rpm, 16k (48 reps)
Saturday, October 15- day off
Friday, October 14- Snatch: 10 minutes @10rpm, 16k, one hand switch (100 reps).
Thursday, October 13- Day off from kettlebell sport training. 2 sets of five presses per arm, 24k. A few windmills and gladiators, 16k. Practiced my poomse Taebaek several times throughout the day- nothing too vigorous. Very light/rest day.
Wednesday, October 12- Warm up. Snatch: 12 minutes @8rpm, 16k, one hand switch (96 reps). Double jerk: 10 minutes @ 4rpm, 2x16k (40 reps). I'm working up my volume to possibly do the "100 reps in 10 minutes" plan from Nico Rithner's book Essentials of Kettlebell Lifting. This is basically escalating density training. The program starts with 16 minutes of jerks at 4 rpm, and works up to 10 minutes at 10 rpm. I'm working up to this length of time. The rack position is holding me back at this pace in the jerk, and time in the lockout is my weakness in the snatch. But it's time to stop training to my strengths and hiding from my weaknesses. I may try to reach 100 reps in the jerk (and 100 per arm in the snatch) with the 16k before coming back to the 24k. I'm doing it with two mismatched cast iron kettlebells, but the point is to master technique while building endurance, so I really need to get two 16k competition kettlebells. Perhaps I'll sell my old treadmill....
Tuesday, October 11- Warm up. Snatch: 10 minutes @8rpm, 16k, one hand switch (80 reps). Double jerk: 9 minutes @ 4 rpm, 2x16k (36 reps).
Monday, October 10- Flew out of Denver at 1:00 a.m. Got to Charlotte at 6:00 a.m., home by 8 a.m. Slept till noon- no training.
Sunday, October 9- Lifted half day at ATSCI cert.
Saturday, October 8- Lifted all day at ATSCI kettlebell cert.
Friday, October 7, Travelled to Denver. Did some odd lifting at Nico Rithner's gym. Kettlebell technique practice. Partial deadlifts- 5x4 @ 225. Atlas stone trainer- about 150 pounds. 5 or 6 lifts, carries. Barbell Clean and Jerk- 135 pounds x 5 singles.
Thursday, October 6- Day off from training.
Wednesday, October 5- tight, stiff lower back. 1 hour walk with Dawn, then no other training today.
Tuesday, October 4- 1 hour walk with Dawn; practice bodyweight exercises- One Arm Pushups, pistols, hand stand pushups. Flexibility training.
Monday, October 3- kettlebell snatch light day. Focus on grip endurance with 16k/36lb. with long sets. 100 snatches (50 snatches, 50 half-snatches) left, then right. Walked with Dawn for an hour- ran at a moderate pace for 5-10 minutes with Dorian. Stretching in the evening.
October 1 and 2- rested from kettlebell work, but practiced bodyweight work: practiced one arm pushups and pistols, pullups, neck bridges. Stretched.
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