Tuesday, September 29, 2009

Struggled Today

Another long day at work resulted in a later workout than usual. I didn't feel especially sore from yesterday, however, I seemed to really struggle today.

Warm Up: Rib pull/arm sweep/swing/oaj/jerk/snatch - various weights
Jerk(2x28kg) 7 minutes @ 9 rpm
Snatch(28kg) 6 minutes @ 16/16/12 ---> 16/16/12
OAJ(40kg) 8/8
Swing(32kg) 35/35 x 1

Just ran out of juice on the snatches today, was supposed to get 6 minutes @ 16 rpm. Felt like I ate pretty well today, but could have been due to lack of calories. May also be in need of a recovery week.

Monday, September 28, 2009

Test Day - First 32kg Jerk Set

Monday is becoming test day. Today I attempted my first jerk set with the 32kg and it went amazingly well. All of my work with the 28s is paying off.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch
Jerk(2x32kg) 5 minutes @ 6 rpm
Snatch(28kg) 8 minutes @ L 14/14/14/12 ---> R 14/14/14/10

Felt like I just hit the wall on the snatches. I am always amazed how fast I fall apart on the snatches. I can be feeling great going past the 3 minute mark and then all of a sudden the bottom falls out. Stopped early on both sides due to hand/grip issues. Below are video clips of my sets:

Friday, September 25, 2009

Friday Workout

Warm Up
Jerk(2x28kg) 5 minutes @ 10/10/9/9/9
Jerk(2x28kg) 3 minutes @ 10 rpm
Snatch(28kg) 6 minutes @ L 15/15/14 ---> R 15/15/15
OAJ(40kg) 7/7
Swing(32kg) 35/35 x 1

On call this weekend. Coach has no scheduled workouts. Will hit the bells next on Monday.

Thursday, September 24, 2009

Another Late One

Long 13 hour day at work. Really had to push myself even to get into the basement. Started at 9 tonight, but like usual, now feel great post workout!

Warm Up: Rib Pulls/Arm Sweep/Swing/OAJ/Jerk/Snatch
Jerk(2x28kg) 7 minutes @ 8 rpm
Snatch(28kg) 6 minutes @ 16 rpm
OAJ(32kg) 18/18 x 1
Swing(32kg) 30/30 x 1
Swing(32kg) 25/25 x 1

Snatches are really coming along. I feel the subtle changes made in my drop technique are really starting to pay off.

Tuesday, September 22, 2009

Tuesday's Workout

Amazingly, I was not too sore today. Hands holding up well, however, I am beginning to develop some parasthesias of my left fifth finger. During my 10 minute jerk set yesterday, the bells got a bit out of position for the last couple of minutes and compressed my ulnar nerve. Hopefully things will go away with my rest day tomorrow. Coach is now starting to play with my jerk pace as is seen in today's workout:

Warm Up: Rib Pull/Arm Sweep/Swing/MP/OAJ/Jerk/Snatch
Jerk(2x28kg) 5 minutes @ 10/10/9/9/9 = 47
Snatch(28kg) 6 minutes @ L - 15/15/15 ----> R - 15/15/15
OAJ(32kg) 15/15 x 1
Swing(32kg) 30/30 x 1

Was supposed to do a set of OAJ(40kg) 10/10 but just one rep on the left side really aggrevated my 5th finger parasthesia so I decided to pass today. My snatch drop continues to improve. I have been working the drop with the lighter weights during my warm up and I think I am starting to groove the pattern. Rest day tomorrow......

Monday, September 21, 2009

Test Day

Today was a scheduled test day and I woke up especially early so I could get my work done, get home and squeeze in my workout before the kids bus arrived.

Warm Up: Rib Pulls/Arm Sweep/OAJ/Swing/Jerk

Jerk(2x28kg) 10 minutes @ 8 rpm : 8/8/8/8/8/8/7/8/7/9 = 79 reps

50 minutes rest

Snatch(28kg) 8 minutes @ 14 rpm: L 14/14/14/13 - R 14/14/14/14 = 55(L)/56(R)

These were both PRs for me and went quite well. Started to get into a bit of panic breathing towards the end of my jerk set, but slowing the pace allowed me to regain my composure. The snatches are coming along great. My technique is clearly improving and I think that can be seen by the numbers. The last 30 seconds on each hand were a struggle. Had to cut the left hand one rep short due to a hot spot.

Overall, I am quite pleased with my progress. I think signing on with an official coach was a good move and I can see the CMS numbers falling shortly.

Friday, September 18, 2009

Bells Are Starting to Feel Light

What a great feeling.....when the bells start to feel light! Today was one of the first days where the 28kg bells actually felt light......both in the jerks and snatches.

Warm Up: Rib Pull/Arm Sweep/OAJ/Swing/Jerk
Jerk(2x28kg) 7 minutes @ 7 rpm
Snatch(28kg) 6 minutes @ 16 rpm
OAJ(40kg) 10/10 x 1
OAJ(32kg) 15/15 x 1
Swing(32kg) 25/25 x 2

The 40kg OAJ are also getting easier. Looks like the Coach is giving me the weekend off with a planned "test" day on Monday.

Thursday, September 17, 2009

Another Day, One Step Closer

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk
Jerk(28kg) 5 minutes @ 9 rpm
Jerk(24kg) 5 minutes @ 10 rpm
Snatch(28kg) 6 minutes @ 14 rpm
Swing(32kg) 30/30 x 1

Things went well today. It always amazes me how tiring jerks become by adding 1 rep per minute. Snatches went a bit better today. I did a better job eating today and I think it showed in my workout.

Tuesday, September 15, 2009

Rough One

Had to run some errands today after work which delayed my workout until around 7 PM. The problem is that my caloric intake for the day was not very impressive: breakfast around 6:30AM followed by a Cliff Bar for lunch around 1:00PM. I didn't want to eat dinner until after I worked out and boy did I ever suffer today. Jerks went OK, but the snatches were a disaster and I became quite nauseous during the last minute on the right and I had to cut it short. Also skipped the planned OAJ today.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk
Jerk(28kg) 7 minutes @ 8 rpm
Snatch(28kg) 6 minutes @ L15,15,14/R15,15,10
Swing(32kg) 35/35 x 1

Monday, September 14, 2009

Back After a Long Weekend

Hooked up with 10 of my college buddies on the Jersey Shore this past weekend. Was great to see everybody, but the weather didn't cooperate. My buddy loaded his truck with many toys including kettlebells, ropes, Bulgarian sand bags, medicine balls and we had some fun on the beach Saturday. However, no serious GS workouts were accomplished.

Today, it was back to business.

Warm Up: Rib Pulls/Arm Sweeps/Swings/OAJ/Jerk
Jerk(28kg) 5 minutes @ 9 rpm
Snatch(28kg) 5 minutes @ 15 rpm (left: 15,15,14/right: 15,15,15)
OAJ(40kg) 10/10
OAJ(32kg) 15/15
Swing(32kg) 30/30

Cut the last minute of snatches on the left by 1 rep due to hot spot on hand. 40 kg OAJ are feeling easier.

Thursday, September 10, 2009

Late Night Workout

Was brutalized at work today and didn't get home till late. Hung out with the family. After everybody hit the sack, I headed to the dungeon to get in my workout:

Warm Up: Rib Pulls/Arm Sweeps/Swings/OAJ/Jerk
Jerk(28kg) 5 minutes @ 8 rpm
6 minutes rest
Jerk(28kg) 3 minutes @ 8 rpm
6 minutes rest
Snatch(28kg) 6 minutes @ 14 rpm

Skipped the assistance work tonight.

Wednesday, September 9, 2009

More Jerks and Snatches

Warm Up: Rib Pull/Arm Sweep/Various Swings, OAJ, Jerks
Jerk(28kg) 7 minutes @ 7 rpm
Snatch(28kg) 6 mintues @ 15 rpm
OAJ(40kg) 6/8, 8/8 (supposed to be 2 x 8/8)
Swing(32kg) 30/30

Heavy OAJ are a bit better today. I really develop pain in the heel of my hand from the weight of the bell. I am hoping this will ease up with time.

Monday, September 7, 2009

Day#2 - A bit Sore

Traps are sore today. I think this is due to my 2 week training hiatus (with a comp in the middle). Like always, the muscle soreness feels better after another workout.

Warm Up: Rib pull/Arm Sweep, various swings/OAJ/Jerks
Jerk(28kg) 5 minutes @ 7 rpm
Jerk(28kg) 3 minutes @ 8 rpm
Snatch(24kg) 8 minutes @ 18 rpm - 1 hand switch
OAJ(40kg) 10/10 - supposed to do 15/15
Swing(32kg) 30/30

Hands a bit tender following snatches today. Still need to work the heavy OAJ. Besides general fatigue, I find the 40kg bell really starts to cause pain in the heel of my hand. I am hoping this will improve with reps, like it did when I went up to the 28kg bells.
I was sweating like a pig when I completed this workout. I am beginning to think I could fall into the 85kg weight class after several months of these workouts!

Sunday, September 6, 2009

Back in the Game

After a self imposed 7 day rest (which was harder than hell to abide by!!!!) I am back to the bells. Excited and full of energy. New goals in place and ready to work. Ready to make those CMS numbers. Ready to work on my weaknesses ( read - snatch). Also, in the hopes of reaching both my short term and long term kettlebell sport goals, I have enlisted the help of a coach. Today is my first workout of the new program:

Warm Up: Rib pull/Arm sweep, various swings, OAJ, light Jerks
Jerk(28kg) 5 minutes @ 7 rpm
Jerk(24kg) 5 minutes @ 9 rpm
Snatch(28kg) 6 minutes @ 14 rpm - 1 hand switch
OAJ(40kg) 11/11, 8/8
Swing(32kg) 30/30 x 1 set

All in all, took me about an hour. Probably a bit longer than it needed to be as I had to field several pages between sets. Snatches felt very strong. Working on getting into the finger lock before the bell passes my shoulders and then really following the bell down between the legs. My hands held up very well with the new technique and I think will only get better with more practice. Struggled a bit with the 40kg OAJ. Was scheduled for 2 sets of 12/12, but just couldn't make the numbers. Stopped early to prevent injury. These will improve with time.

Wednesday, September 2, 2009


After reviewing my experience in Chicago and watching the various videos I have come up with a "To Do" list of things I feel I need to work on in order to improve my kettlebell sport performance. Some things are lift specific, some will reflect changes in my approach to training, and I have also formulated new goals.

My GS "To Do List"

1. I need to continue working on the trajectory of my ascent. Although this has improved significantly, I continue to launch the bells laterally and over rotate my hands which represents an energy leak. I would like to work on rotating the bells and my hands laterally in the rack which will allow me to move them straight overhead. This is demonstrated here by Marty Farrell.
2. I need to become quicker/more explosive on my first dip. This difference in quickness is easily visible when looking at my jerks compared to Eric St-Onge on the platform next to me below.

1.I need to perfect my snatch drop. My long sets come to failure due to grip issues. A couple technique related issues I need to perfect are getting into the finger lock before the bell gets below shoulder level (as done so well by Eric St-Onge below) and I need to cast the bell out a bit farther and follow it with my body (also demonstrated by Eric). This allows the bell to follow a nice trajectory instead of jerking the arm at the bottom of the descent which places a tremendous strain on the grip.

1. I need to start training the jerk and snatch on the same day in order to be better prepared for competition days.
2. I need to train past my goal numbers. As Marty Farrell said, "on the platform you will only hit 90-95% of your training numbers". This is so true and it played out over and over again in Chicago. The take home message is to train smartly.

1. CMS ranking by November, 7th, 2009.