Today I tested 24k jerks. Previous best was 6m @ 6rpm, for 36 reps. Today: 4m @ 10rpm, for 40 jerks. That’s a 4 rep improvement- 11% more reps 2/3 the time. High rep light jerks seems to be working for me. Think I’ll keep it up!
Tuesday, February 5, 2013
Monday, February 4, 2013
Snatch Test
Today I tested the 24k snatch. Three weeks ago, I switched from timed sets with 24k, to timed sets with 12k. I cut the weight in half, and increased the pace, the time, and the reps. When I made the switch, I was doing 6:00 sets at 12 rpm with 24k (36 reps per arm). With the 12k, I did mostly 10:00 sets at 20 rpm. My goal was to increase my endurance and my pace, as I felt strong enough that I should be getting more reps out of the 24k, but my grip and shoulders were giving out. In the last two weeks, I’ve hit 5 sets of 200 with the 12k, so I feel like I “own” this weight. Today I tested the 24k, and will test the jerk tomorrow, having hit 4 sets of 100 and 1 set of 75 with 2 12k bells. Then I’ll resume training with the 16k, work up to sets of 100 jerks and 200 snatches, and test again.
I worked at 20rpm with the 24k, and hit 2m per arm, for 80 reps in 4m. My grip was going, but so were my legs and lungs. This may not have been a true max at this pace, but it was pretty close! If my math is correct, I had an 11 percent improvement in reps, and a 33% reduction in time. When I was training primarily with the 24k, I took a lot longer to recover between sessions, and had more soreness and discomfort afterwards. I’ve felt great doing high rep sets with lower weight- lots of energy, with very little soreness. My conditioning has improved greatly doing several 10:00 sets each week.
Friday, February 1, 2013
February Training Log
February 27- felt strong today, but did not feel the capacity for high rep work. Did 5 sets of 10 jerks @ 2x24k. Did 5 minutes of double clean and jerks with 2x32k, 1 rep every 30 seconds, putting the bells down to rest between reps. Did 10 reps in 5 minutes. This is still a very heavy weight for me. I've done 12 double jerks, and 10+ double cleans, but I'm not sure I could hit 5 clean and jerks with this weight. Did five deadlifts, double overhand grip, with 288- 1 every 30 seconds.
Edit: Came back after lunch and did a quick set of 16k snatches- 2m @ 20rpm, 1 hand switch, then 2x16k Long Cycle clean and jerk- 10m @ 8rpm = 80 reps. This is a PR for me. Probably not a true max, but still quite a challenge. Finished with some Roman Chair situps, and two sets of 20 jump squats @ 135.
February 26- Long Cycle Clean and Jerk- 2x24k: 9 reps @ 8rpm; 2x20k: 4m@ 8rpm; 2x16k: 26, 28 reps @ 12rpm. I think that 2x16k clean and jerks at 12rpm are some of the best cardio I've ever done.
February 25- day off from high rep long cycle. Not a lot of time today, so I did 1 set of 20 rep squats with 135, and 3 sets of 5 jerks with 2x32k, and 1 set of 4. I wanted a fifth rep, but I didn't feel I had it in me safely, so I called it a day.
February 24- Long cycle clean and jerk- 2x24k: 1m @ 8rpm. 2x20k: 28 reps @ 8rpm. 2x16k: 23 reps@ 8rpm; 25 reps @ 14 rpm. 12 rpm seems about as fast as I should be going with this weight. Perhaps I'll work up to 10m@ 12rpm with 2x12k as part of my endurance training.
February 23- Long Cycle Clean and Jerk- 2x24k: 8 reps @ slow pace; 2x20k: 25 reps @ 8rpm; 2x16k: 21, 23 reps @ 8rpm; 2x20k: 10m @ 8rpm. Finished with some Roman chair core work, and stretching.
February 22- Day off from high rep training. Practiced some deadlifts. Worked up to 288 pounds (my set was marketed as a 300 pound set, but the bar is 12 pounds light). About 10 singles @ 288, with various mixed grips and double overhand grips. Felt easy and light.
February 21- Long cycle clean and jerk- 2x24k- 7 reps, slow. 2x20k: 22 reps @ 8rpm. 2x16k, 18, 20 @ 8rpm. Roman chair situps and back extensions on the tire- 2 sets of 10 each. Several hours later: single clean and jerk- 16k- 20 minutes @ 8rpm, hand switch on the minute. 24k- 4m @ 8rpm, 1 hand switch. 32k- 2m @ 8rpm.
February 20- Long Cycle clean and jerk: 2x24k- 6 reps, slow. 2x20k: 19 reps @ 8rpm. 2x16k: 15, 17 reps. Following a template from the kettlebell sport program generator. Front Squat: 2 sets @ 135x5, 3 singles @ 205. Back squat: 225x3.
February 19- Long cycle clean and jerk- 2x20k- 4m @ 8rpm= 32 reps.
February 17- played around with long cycle for change of pace. 2x20k: 1m @ 8rpm. 2x24k: :30, 1:00, 1:30 @ 8rpm; 2x16k: 5m @ 8rpm.
February 16- Snatch, 16K 4m @ 20 = 40/40 snatches. Kettlebell Jerk/Tire flipping complex: 14 minutes of: 5 double jerks @ 2x24k, 5 tire flips (350-400 pounds). Got 8 rounds in 14 minutes, for 4 double jerks, 40 flips. Average heart rate: 140 bpm for 20 minutes, for about 275 calories burned. Great conditioning workout. Some situps, back extensions. Ukrianian deadlift: 2x5 @ 2x24k, 20 @ 32k.
February 14- Snatch, 16k: 6m @ 20rpm = 60/60 snatches. Snatch Pull, 24k: 2 sets of 20. Chin ups: 5,4,3,2,1. Jerk, 2x16: 6m @ 10rpm = 60 double jerks. For GPP today, I tried a Crossfit workout: Grace. This calls for 30 clean and jerks with 135 pounds for time. As I understand it, this can include full squat cleans or power cleans, as well as power jerks, split jerks, or push presses. I did power cleans, and a mix of split and power jerks. I only have iron plates and a cheap bar, so I had to lower it to the chest, then to the deck, after each rep, which cost me some time and energy. My time: 12:52. Certainly not competitive by Crossfit standards, but a heck of a workout for me. Finished with mobility work and stretching.
Today was my 4th time doing 6m in snatches and jerks with 16k. One more, then I'll move up to 8m (80 reps).
February 13- Trained with my new tractor tire for the first time- probably a 350 pound tire. Did 2 minutes of flips to warm up, then 10 minutes of flips. The first two minutes, I really chased it, and probably did 10-12 flips, then had to catch my breath. Probably 25-30 flips total. Still breathing heavy 10 minutes later. Then did Roman chair exercises on the tire: 3 sets of 5 each of full-range situps, back extensions, reverse hypers, lying leg raises. Later, tried to snatch, but couldn't- forearms were burning from flipping, and would not grip the bell. Maybe jerks later. Maybe not.
February 12- no training
February 11- Snatch, 16k: 6m@ 20rpm = 60/60 snatches. Jerk, 2x16k: 6m@ 10 rpm = 60 jerks. Barbell power clean and power jerk, 100 pounds: 4 sets of 5 as fast as possible with good technique- a tough conditioning session. A little jump rope. One round of :20 on/:10 off jumping jacks for 4 minutes at a pace of about 25 jumping jacks in :20.
February 10- cleaned the gym and played around with a few presses- nothing serious.
February 9- a day of hard physical work, but no weight training.
February 8- Barbell push press: 8,6,4 @ 125. Barbell power clean: 8,6,4 @ 125. Barbell front squat: 8,6,4 @ 125. Snatch, 16: 6m @ 20rpm =60/60. Jerk, 2x16k: 6m @ 10rpm =60 double jerks. Some calisthenics: stretching, jumping jacks, pushups, etc.
February 7- double jerk, 2x16k: 6m @ 10 rpm = 60 reps. Snatch pull, 32k: 1 set of 10. See-saw press: 16k: 10 reps/20k: 5 reps x 3. 3 sets of 45s-1m jump rope.
February 6- Snatch, 16k- 7:00 @ 20rpm (80 reps left, 64 reps right. Put it down because form was degenerating). Decided to start 16k at 60 reps, and work up to 100. Did Dan John's "Rapid Ascent"program: barbell press: 8,6,4 @ 85 pounds. Power clean: 8,6,4 @ 125. Front squat: 8,6,4 @ 125.
February 5- Double Jerk test, 24k. Got 4m at 10rpm = 40 reps. Could perhaps have gotten more at a slower pace.
February 4- Snatch test, 24k. 4 minutes @ 20rpm= 40/40 reps. Not a true max, but close.
February 3- rest for test days
February 2- rest for test days
February 1- very cold in the gym today. Jerks, 2x12k: 10m @ 10rpm= 100 reps. 2x20k: 2 sets of 2m @ 10rpm, 2m rest= 40 reps. Stretching, and a little poomse and heavy bag practice.
Edit: Came back after lunch and did a quick set of 16k snatches- 2m @ 20rpm, 1 hand switch, then 2x16k Long Cycle clean and jerk- 10m @ 8rpm = 80 reps. This is a PR for me. Probably not a true max, but still quite a challenge. Finished with some Roman Chair situps, and two sets of 20 jump squats @ 135.
February 26- Long Cycle Clean and Jerk- 2x24k: 9 reps @ 8rpm; 2x20k: 4m@ 8rpm; 2x16k: 26, 28 reps @ 12rpm. I think that 2x16k clean and jerks at 12rpm are some of the best cardio I've ever done.
February 25- day off from high rep long cycle. Not a lot of time today, so I did 1 set of 20 rep squats with 135, and 3 sets of 5 jerks with 2x32k, and 1 set of 4. I wanted a fifth rep, but I didn't feel I had it in me safely, so I called it a day.
February 24- Long cycle clean and jerk- 2x24k: 1m @ 8rpm. 2x20k: 28 reps @ 8rpm. 2x16k: 23 reps@ 8rpm; 25 reps @ 14 rpm. 12 rpm seems about as fast as I should be going with this weight. Perhaps I'll work up to 10m@ 12rpm with 2x12k as part of my endurance training.
February 23- Long Cycle Clean and Jerk- 2x24k: 8 reps @ slow pace; 2x20k: 25 reps @ 8rpm; 2x16k: 21, 23 reps @ 8rpm; 2x20k: 10m @ 8rpm. Finished with some Roman chair core work, and stretching.
February 22- Day off from high rep training. Practiced some deadlifts. Worked up to 288 pounds (my set was marketed as a 300 pound set, but the bar is 12 pounds light). About 10 singles @ 288, with various mixed grips and double overhand grips. Felt easy and light.
February 21- Long cycle clean and jerk- 2x24k- 7 reps, slow. 2x20k: 22 reps @ 8rpm. 2x16k, 18, 20 @ 8rpm. Roman chair situps and back extensions on the tire- 2 sets of 10 each. Several hours later: single clean and jerk- 16k- 20 minutes @ 8rpm, hand switch on the minute. 24k- 4m @ 8rpm, 1 hand switch. 32k- 2m @ 8rpm.
February 20- Long Cycle clean and jerk: 2x24k- 6 reps, slow. 2x20k: 19 reps @ 8rpm. 2x16k: 15, 17 reps. Following a template from the kettlebell sport program generator. Front Squat: 2 sets @ 135x5, 3 singles @ 205. Back squat: 225x3.
February 19- Long cycle clean and jerk- 2x20k- 4m @ 8rpm= 32 reps.
February 17- played around with long cycle for change of pace. 2x20k: 1m @ 8rpm. 2x24k: :30, 1:00, 1:30 @ 8rpm; 2x16k: 5m @ 8rpm.
February 16- Snatch, 16K 4m @ 20 = 40/40 snatches. Kettlebell Jerk/Tire flipping complex: 14 minutes of: 5 double jerks @ 2x24k, 5 tire flips (350-400 pounds). Got 8 rounds in 14 minutes, for 4 double jerks, 40 flips. Average heart rate: 140 bpm for 20 minutes, for about 275 calories burned. Great conditioning workout. Some situps, back extensions. Ukrianian deadlift: 2x5 @ 2x24k, 20 @ 32k.
February 14- Snatch, 16k: 6m @ 20rpm = 60/60 snatches. Snatch Pull, 24k: 2 sets of 20. Chin ups: 5,4,3,2,1. Jerk, 2x16: 6m @ 10rpm = 60 double jerks. For GPP today, I tried a Crossfit workout: Grace. This calls for 30 clean and jerks with 135 pounds for time. As I understand it, this can include full squat cleans or power cleans, as well as power jerks, split jerks, or push presses. I did power cleans, and a mix of split and power jerks. I only have iron plates and a cheap bar, so I had to lower it to the chest, then to the deck, after each rep, which cost me some time and energy. My time: 12:52. Certainly not competitive by Crossfit standards, but a heck of a workout for me. Finished with mobility work and stretching.
Today was my 4th time doing 6m in snatches and jerks with 16k. One more, then I'll move up to 8m (80 reps).
February 13- Trained with my new tractor tire for the first time- probably a 350 pound tire. Did 2 minutes of flips to warm up, then 10 minutes of flips. The first two minutes, I really chased it, and probably did 10-12 flips, then had to catch my breath. Probably 25-30 flips total. Still breathing heavy 10 minutes later. Then did Roman chair exercises on the tire: 3 sets of 5 each of full-range situps, back extensions, reverse hypers, lying leg raises. Later, tried to snatch, but couldn't- forearms were burning from flipping, and would not grip the bell. Maybe jerks later. Maybe not.
February 12- no training
February 11- Snatch, 16k: 6m@ 20rpm = 60/60 snatches. Jerk, 2x16k: 6m@ 10 rpm = 60 jerks. Barbell power clean and power jerk, 100 pounds: 4 sets of 5 as fast as possible with good technique- a tough conditioning session. A little jump rope. One round of :20 on/:10 off jumping jacks for 4 minutes at a pace of about 25 jumping jacks in :20.
February 10- cleaned the gym and played around with a few presses- nothing serious.
February 9- a day of hard physical work, but no weight training.
February 8- Barbell push press: 8,6,4 @ 125. Barbell power clean: 8,6,4 @ 125. Barbell front squat: 8,6,4 @ 125. Snatch, 16: 6m @ 20rpm =60/60. Jerk, 2x16k: 6m @ 10rpm =60 double jerks. Some calisthenics: stretching, jumping jacks, pushups, etc.
February 7- double jerk, 2x16k: 6m @ 10 rpm = 60 reps. Snatch pull, 32k: 1 set of 10. See-saw press: 16k: 10 reps/20k: 5 reps x 3. 3 sets of 45s-1m jump rope.
February 6- Snatch, 16k- 7:00 @ 20rpm (80 reps left, 64 reps right. Put it down because form was degenerating). Decided to start 16k at 60 reps, and work up to 100. Did Dan John's "Rapid Ascent"program: barbell press: 8,6,4 @ 85 pounds. Power clean: 8,6,4 @ 125. Front squat: 8,6,4 @ 125.
February 5- Double Jerk test, 24k. Got 4m at 10rpm = 40 reps. Could perhaps have gotten more at a slower pace.
February 4- Snatch test, 24k. 4 minutes @ 20rpm= 40/40 reps. Not a true max, but close.
February 3- rest for test days
February 2- rest for test days
February 1- very cold in the gym today. Jerks, 2x12k: 10m @ 10rpm= 100 reps. 2x20k: 2 sets of 2m @ 10rpm, 2m rest= 40 reps. Stretching, and a little poomse and heavy bag practice.
The Price of Admission
Lately I've been thinking about my training. Specifically, I've been thinking about why I'm stalling out. I hit rank III in the snatch in June of 2011, with the 20k. I got into the mid-40's per arm with the 24k, and stalled out. A year and a half later, I'm still in the low to mid-40's per arm with the 24k. I made CMS in the single clean and jerk in June of last year, and in 7 months, have not progressed. I've come to a simple conclusion- I don't have enough endurance. My technique is good enough that I should be hitting higher numbers, and I honestly don't think strength is the limiting factor. I could be stronger, but kettlebell sport is one of those events where after a point, being stronger does not significantly add reps to one's total.
Why is my endurance lagging? I have two theories. First, I don't run. I hate running. There, I said it. I don't see this changing any time soon. The other reason, and I think its more important, is that I set the bar too low as far as standards for moving up to a heavier weight. Take the snatch, for example. I made rank III under the old USAKL standards, which required 106 reps with a 20k bell. I hit 107 for rank, and that was a PR. I immediately jumped up to the 24k's, climbed to the low 40's per arm, and stalled. Is it any wonder, if I can only do 50 reps per arm with the 20k, that I can only do 40 per arm with the 24k? What was I thinking? I was thinking that strength would get me through.
What to do about it? I've set a new price of admission: 100 reps. One hundred double jerks, and 100 snatches per arm. Until I "own" 100, I'm not moving up in my training weight. By "own" 100 reps, I mean hitting 100 reps in the jerk and 200 in the snatch at least five times in a two week period. If I can't hit 100 consistently, I don't own it, and I'm not ready to train at a higher weight. I've hit 200 snatches five times in the last week and a half with the 12k. I own it. I've hit 100 jerks 3 times, and 75 reps once, in the same period of time. I almost own it. Next, I'll own 100 with the 16k, then 20k, and so on.
Of course, I need to maintain my strength. I've found that fast, short sets with the 20k bells have helped me feel more explosive and powerful. So far, it's been 2 minutes at 10rpm in the jerk, and 2 minutes at 20 rpm in the snatch, after the longer sets.
I'm about two weeks into consistently hitting 10 minute sets. I feel better- the heavier bells beat me up. I recover faster. I'm starting to tone up a little. And I know that as I work up to triple digits with lighter weights, my numbers with the 24k's will rise. I will rank in the jerk and the snatch with the 24k. I anticipate an additional benefit: I earned CMS without training the single clean and jerk by working up to reasonably high reps in the biathlon with the 20k (85 jerks, mid 60's snatches per arm). As I get stronger and longer in the biathlon, I'll get the strength and conditioning I need for the final push to Master of Sport in the single clean and jerk. Stay tuned for progress.
Why is my endurance lagging? I have two theories. First, I don't run. I hate running. There, I said it. I don't see this changing any time soon. The other reason, and I think its more important, is that I set the bar too low as far as standards for moving up to a heavier weight. Take the snatch, for example. I made rank III under the old USAKL standards, which required 106 reps with a 20k bell. I hit 107 for rank, and that was a PR. I immediately jumped up to the 24k's, climbed to the low 40's per arm, and stalled. Is it any wonder, if I can only do 50 reps per arm with the 20k, that I can only do 40 per arm with the 24k? What was I thinking? I was thinking that strength would get me through.
What to do about it? I've set a new price of admission: 100 reps. One hundred double jerks, and 100 snatches per arm. Until I "own" 100, I'm not moving up in my training weight. By "own" 100 reps, I mean hitting 100 reps in the jerk and 200 in the snatch at least five times in a two week period. If I can't hit 100 consistently, I don't own it, and I'm not ready to train at a higher weight. I've hit 200 snatches five times in the last week and a half with the 12k. I own it. I've hit 100 jerks 3 times, and 75 reps once, in the same period of time. I almost own it. Next, I'll own 100 with the 16k, then 20k, and so on.
Of course, I need to maintain my strength. I've found that fast, short sets with the 20k bells have helped me feel more explosive and powerful. So far, it's been 2 minutes at 10rpm in the jerk, and 2 minutes at 20 rpm in the snatch, after the longer sets.
I'm about two weeks into consistently hitting 10 minute sets. I feel better- the heavier bells beat me up. I recover faster. I'm starting to tone up a little. And I know that as I work up to triple digits with lighter weights, my numbers with the 24k's will rise. I will rank in the jerk and the snatch with the 24k. I anticipate an additional benefit: I earned CMS without training the single clean and jerk by working up to reasonably high reps in the biathlon with the 20k (85 jerks, mid 60's snatches per arm). As I get stronger and longer in the biathlon, I'll get the strength and conditioning I need for the final push to Master of Sport in the single clean and jerk. Stay tuned for progress.
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