End of The Week Workout

Last workout of the week. Several aches and pains that I am hoping will heal up over the weekend.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 8 rpm

Jerk(2x24kg) 5 minutes @ 10 rpm

Snatch(28kg) 6 minutes @ 16 rpm

OAJ(32kg) 11L/12R

Swing(32kg) 40/40 x 1

Was supposed to hit 15/15 on the OAJ, but cut it short on both sides due to heel of hand pain from bell. This is getting better, but still remains a problem. Struggled a bit on snatches today from a conditioning standpoint.

Got a preview of next week's workouts and things are going to start getting interesting in the snatch arena.

Snatches getting better

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 7 minutes @ 8 rpm

Snatch(28kg) 6 minutes @ 17 rpm

OAJ(40kg) 10 Left/ 9 Right

Swing(32kg) 30/30 x 2 sets

My snatches continue to get stronger. Six minutes at 17 rpm is becoming easy. I have plenty left in the tank at the end of each arm. I continue to have a good back swing and my hands are giving me no problem. I think it is time to start working the 8 minute sets.

Tuesday's Workout

Was lucky and got home early today. Was able to hit the basement before the school bus arrived.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 min @ 9 rpm

Jerk(2x28kg) 3 min @ 10 rpm

Snatch(24kg) 8 min @ 20 rpm

OAJ(32kg) 12/12

Swing(40kg) 20/20

Both jerks and snatches felt very strong today. I can't wait until the 28kg feels like the 24kg on snatches. It is getting close, but not quite yet.

It is official, I have booked airfare for the Atlanta comp. This is my new target date to hit CMS in the biathlon. I hope it all works out.....

New Week

Had a great weekend with a nice rest from work and the bells. However, I did do some single leg deadlifts yesterday and I am paying the price today with some pretty sore glutes.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 9 rpm

Snatch(28kg) 6 minutes @ 17 rpm

OAJ(32kg) 15/15

Swing(32kg) 40/40

Snatches felt strong today. No problem hitting the 6 minutes at this pace.

Due to work and family commitments I will not be able to attend the Las Vegas meet, but I am targeting Scott Shetler's meet in Atlanta on December 5th as my goal date for CMS.

Friday's Workout

The influenza pandemic is really beginning to make my life difficult. Started to see the first surge of cases this week in Cleveland and it is making my days very long. Many young healthy people are getting very very sick from this virus. Also saw my first death. After what I saw this week, and what I can only imagine is coming in the next few weeks, I would urge all of you to get vaccinated whenever you get the chance. NO EXCUSES. People are dying and many more will die in the coming weeks from a virus that can be prevented from a simple vaccine!!

Really felt like bagging my workout today after another 11 hour day, but like usual, I was glad I exercised. I not only performed well, but the exercise cleared my mind and allowed me to spend some quality time with the family tonight.

Warm Up: Rib Pull/Arm Sweep/Swing/Snatch/OAJ/Jerk

Jerk(2x28kg) 7 min @ 8 rpm

Snatch(24kg) 8 min @ 18 rpm

OAJ(40kg) 5/5 x 2 sets

Swing(32kg) 30/30

Really enjoyed the 24kg snatch sets this week. Really allowed me to focus on my technique. I am feeling like my snatch "groove" is improving rapidly. Off this weekend. Many family events tomorrow, including taking my first yoga class with my wife. Should be an interesting experience.

Thursday's Workout

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 8 rpm

Jerk(2x24kg) 5 minutes @ 10 rpm

Snatch(28kg) 6 minutes @ 16 rpm

OAJ(32kg) 15/15

Swing(32kg) 35/35

Tuesday's Workout

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 8 rpm

Snatch(28kg) 6 minutes @ 16 rpm

OAJ(40kg) 8/8 x 1 set

Swing(40kg) 20/20 x 1 set

Swing(32kg) 30/30 x 1 set

Back Off Week

Coach is taking it easy on me this week and then the following 5 weeks will be focused on bringing home the CMS numbers at the December 5th meet in Atlanta. If I am able to progress over the next 5 weeks like I did over the past 5 weeks, I should easily hit my goals. I guess I will find out soon enough.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x24kg) 7 minutes @ 9 rpm

7 minute rest

Snatch(24kg) 8 minutes @ 18 rpm

Still a bit sore from the comp, but working out usually helps.

Toledo Midwest Kettlebell Competition

I returned last night from the Toledo Midwest Kettlebell Competition hosted by Todd Baden, Mike Sherman, and Kettlebell Bob at Synergy Gym in Toledo. First of all, I would like to thank these guys for putting on a first class meet. The facility is very impressive. There were many local competitors who stepped on the platform for the first time and put up some very impressive numbers. They are planning to hold a meet at Synergy Gym every 3 or 4 months and I would highly recommend anybody living within a few hours drive make every effort to attend.....you won't be disappointed.

Overall, I was pleased with my performance. I originally had planned to just hit my CMS jerk numbers (73) and save energy for my snatches, but I got caught up in the excitement and ended up getting a PR in my jerks (below).

I paced myself at 7 rpm for the first 8 minutes and then finished with 9 rpm in the 9th minute and 12 rpm in the 10th minute for a grand total of 77 reps. Overall, I feel like my jerk technique continues to improve. I am getting quicker.

Next, came the snatches. I felt very strong on the left. Started at 15 rpm and switched around the 4:20 mark with 62 reps. Probably could have gutted out a few more reps, but I didn't want to risk dropping the bell. Since I didn't switch on the minute, and they had digital clocks, I had a very difficult time pacing myself on the right side. My last 8 reps or so on the right were shear gut check. I completely lost my backswing, but I made my goal of hitting 60 on each side, with a total of 62 left and 60 right (below):

CMS is clearly in sight. I have circled December 5th as my target date. If Valery attends Scott Shelter's meet in Atlanta, I plan to be their to make my CMS numbers. Six weeks of training to pick up 8 reps on the left and 10 reps on the right in the snatch. This should be doable.

Tuesday Workout

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 min @ 8 rpm

Jerk(2x24kg) 5 min @ 9 rpm

Snatch(28kg) 6 min @ 16 rpm

Felt strong. Again focused on breathing during my jerks which seems to really help my launch. Will be taking the next few days off in preparation for the this Saturday's comp.

Comp Week Workouts

Workouts are easing up for the Toledo Kettlebell Midwest Open being hosted by Todd Baden this upcoming weekend (Oct 17th). My back is feeling better after the weekend rest. Coach had me do an "easy" 10 minute jerk set today and I was supposed to hit a 8 minute snatch set at 14-15 rpm.

Warm Up

Jerk(2x28kg) 10 min @ 7,7,7,7,7,7,7,7,7,10 - 73 total

10 minutes rest

Snatch(28kg) 7 min @ L 15,15,15,8 ---> R 15,15,15,8

Jerks felt very strong. Really focused on my breathing today. When done right it really helps the bells fly up out of the rack. Overall, the snatches felt strong. Just fatigued during the last minute. Could have used a longer rest between sets.

Goals for this weekend: Jerk(2x28kg) 73 reps, Snatch(28kg) 60/60

If I can put up the snatch numbers, I will be only 10 reps on each side from CMS. The finish line is in sight.

Friday's Workout

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

Jerk(2x28kg) 7 minutes @ 9 rpm

Snatch(28kg) 6 minutes @ 17 rpm

Jerks went well until the last minute when I really suffered from leg fatigue. Also tweaked my low back a bit. Snatches went very well again. Still had more reps left in the tank on both arms. My hands/grip are no longer a problem on the 6 minute sets.

Thursday's Workout

Warm Up: Rib Pulls/Arms Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 8 rpm

Jerk(2x28kg) 5 minutes @ 6 rpm

Snatch(28kg) 6 minutes @ 16 rpm

Swing(32kg) 30/30 x 2 sets

Snatches once again felt very strong. No problems hitting 6 minutes at 16 rpm. Could have gone longer with each arm. I am very encouraged by my snatch progress.

Improving Snatch

Can't say I was too enthused about working out today, but as usual, I ended up having a very strong session.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 7 minutes @ 7 rpm

Snatch(28kg) 8 minutes @ 14 rpm

OAJ(32kg) 12/12

Swing(32kg) 35/35 x 1

Snatches really felt strong today. I felt like I had reps left in the tank on both sides (right greater than left). This is the first time this has happened to me on an 8 minute set. I finally feel like I may be breaking through my snatch plateau. Off day tomorrow.

Monday's Workout

Coach is taking it a bit easy on me today. However, it is nice to drop in weight every once in awhile so I can really focus on technique.

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 8 rpm

Jerk(2x24kg) 5 minutes @ 10 rpm

Jerk(2x24kg) 3 minutes @ 10 rpm

Snatch(24kg) 8 minutes @ 16 rpm

Snatches with the 24kg really felt good. Essentially no hand problems at all. The lighter weight really allowed me to focus on the drop and hook grip.

Make Up Workout

Never made it to the basement last night after another grueling 13 hour day at work - 12 days without a day off. I just couldn't muster the energy. So today, after a good nights sleep, I did Friday's workout:

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 7 minutes @ 8 rpm

Snatch(28kg) 6 minutes @ 16 rpm

OAJ(32kg) 17L/18R

Swing(32kg) 35/35 x 1

Was supposed to hit 20/20 on the OAJ, but the heal of my hand was just too sore to hit all of the reps. Jerks and snatches felt very strong today. Off tomorrow. Will watch the Browns implode AGAIN.

Thursday's Workout

Warm Up: Rib Pull/Arm Sweep/Swing/OAJ/Jerk/Snatch

Jerk(2x28kg) 5 minutes @ 10 rpm

Snatch(28kg) 8 minutes @ 14/14/14/11 ---> 14/14/14/13

OAJ(40kg) 10L/9R

Swing(32kg) 30/30 x 2 sets

Jerk set was a real challenge, more so from an aerobic standpoint. Snatches continue to be a work in progress.