Friday's Workout

Warm Up

Jerk(2x28kg) 7 minutes @ 7 rpm

15 minutes Rest

Snatch(28kg) 8 minutes @ L16/15/15/15 ----> R16/15/15/15

Swing(40kg) 30/30

BSS(2x16kg) 10/10

Really trying to focus on the legs during my snatch. Trying to consistently shift my pelvis forward during the second bend so I can explode with the legs and try to minimize the pull with my hand. On my left side, I was able to focus on my legs and the bell was moving effortlessly, I did the full 4 minutes with relative ease and almost no grip fatigue. Could of easily extended the reps on the left. On the right side, I noticed my concentration started to lag (likely due to increasing fatigue). I seemed to start pulling more with the hand instead of using my legs and I noticed significantly more grip fatigue. The last 3 reps were pure dead snatches. Had to cut the programmed 40/40 swings down to 30/30 due to shear grip fatigue.

Hardest Workout To Date

My finger is took a turn for the worse after I took a direct blow from a baseball to the tender spot on my left index finger while playing catch with my boys last night. However, it really doesn't seem to bother me when I am snatching so I have just decided to push on.

Today was perhaps the most difficult workout my coach has given me over the past 9 months:

Warm Up

Jerk(2x28kg) 3 min @ 10 rpm

3 min @ 9 rpm

3 min @ 8 rpm

**I rested 3 minutes between each set

Rest 10 minutes

Snatch(32kg) 6 minutes @ L14/14/14 ----> R14/14/14

OAJ(40kg) 10/10

Swing(32kg) 45/45

Both the snatch set and swings had me on the verge of vomiting.

I really like the drop set jerks. They are a nice change in pace from the long sets that I usually do. Prior to my last competition, I was doing short sets at increased rates and also some short sets with the 32s. These seemed to carry over very well to my long competition set with the 28s.

Back to 28kg Snatches/More Insights on The Jerk

My finger continues to feel OK even after yesterday's snatching. So today, I decided to jump back into the 28kg snatches. The set went well and I was able to hit 60/60 with very little problem.

While jerking today, I noticed that if I concentrated on squeezing my glutes during the leg drive/extension out of the first dip that it caused my hips to drive forward and launched my elbows off my pelvis. Once again, a subtle cue seemed to make a significant difference in my jerk performance as I noticed the bells flying of my pelvis. Prior to this revelation, I had been focusing on hyperextending my low back in order to launch the bells off my pelvis which was inefficient and led to low back pain. I particularily noticed the difference in my 40kg OAJ today. With a strong leg drive, and the bell flying off my pelvis, the heavy OAJ were the easiest they have ever been.

Warm Up

Jerk(2x28kg) 5 minutes @ 9 rpm

10 minutes Rest

Snatch(28kg) 8 minutes @ L15/15/15/15 ----> R15/15/15/15

OAJ(40kg) 8/8

OAJ(40kg) 6/6

Swing(40kg) 35/35

BSS(2x16kg) 10/10

Finger Feeling Better

My finger is feeling better after taking several days off. I still have some point tenderness on the ulnar side, palmar aspect, of the left index finger. I still can't quite figure out how I irritated this area as it is really the median side of the index finger that takes the pressure on the finger lock. Anyways, I am feeling better and decided to give snatches a shot today with the 24kg bell and had no pain. Tomorrow I will start working the 28kg snatches again.

Warm Up

Jerk(2x28kg) 7 minutes @ 7 rpm

15 min Rest

Snatch(24kg) 6 minutes @ L18/18/18 ---> R18/18/18

BSS (2x16kg) 10/10

BSS (Bodywt) 10/10

Another Day of No Snatches

Continuing to rest the finger.

Warm Up

Jerk(2x28kg) 7 min @ 7 rpm

Swing(32kg) 30/30 x 1

BSS 15/15 x 1

Was going to do several sets of swings, but even these were aggravating the finger a bit. I will rest through the weekend and hope things are feeling better by Monday.

Jerk Drop Sets

My hand is feeling significantly better, but I think i am going to avoid snatches for the rest of the week to see if I can completely heal this issue. Had a crazy day at work and limited time to work out tonight, but I made the best of things. Coach had me do some drop set jerks which were quite challenging.

Warm Up

Jerk(2x28kg) 3 min @ 10 rpm

3 min @ 9 rpm

3 min @ 8 rpm

Swing(32kg) 45/45 x 1 (no rest between hands)

Bulgarian Split Squat 15/15 x 1

Rested 3 minutes between jerk sets.

A New Hand Issue

Over the past several days I have developed a very tender area on the medial aspect of the distal phalanges of my left index finger. This has occasionally happened before and resolved, but after yesterday's snatch session I have gotten to the point where I have difficulty picking up a heavy bell without pain. I have also developed some numbness at the tip of my left index finger. I think I have irritated one of the digital nerves likely from applying the finger lock on my snatches. I can't explain why this is becoming a problem now vs earlier in my GS career, unless I am just getting better at applying the finger lock. Anyways, I had to cut my workout short today as I couldn't snatch or swing the 40kg bell without significant discomfort. I am hoping that 48hrs off and some NSAIDs will help the situation.

Warm Up

Jerk(28kg x 2) 5 min @ 9 rpm

Skipped Snatch

OAJ(40kg) 8/8

OAJ(40kg) 6/6

Swing(32kg) 35/35

Short and Sweet

Short workout scheduled today. Just two money sets, no assistance work.

Warm Up

Jerk(2x28kg) 7 minutes @ 7 rpm

15 minutes rest

Snatch(28kg) 6 minutes @ L18/18/18 ----> R18/18/18

Narrow Stance Squat 20 x 2

I like to snatch fast, but it really becomes a cardiovascular issue. Are you in good enough condition to keep the pace and technique? Today I was. Jerks went very well. My narrow stance squats are getting much better. I am really focusing on a slow controlled descent with butt to calves at the bottom. I think I am ready to move on to the next progression in my training for pistols -- Uneven Squats.

Friday's Sets

Warm Up

Jerk(2x28kg) 5 min @ 8 rpm

15 min rest

Snatch(28kg) 8 min @ L15/15/15/15 ----> R15/15/15/15

OAJ(40kg) L9/R10

Swing(40kg) 35/35

Narrow Stance Squat 20 x 2

Snatches felt good today. I was able to stay relaxed for the majority of the set. Last 3 reps on the right were downright ugly dead snatches, but I got it done.

Short One Today

Coach planned a short workout today, but it had two difficult sets:

Warm Up

Jerk(2x28kg) 7 min @ 8 rpm

15 min rest

Snatch(32kg) 6 min @ L14/14/11 ---> R14/14/11

Narrow Stance Squat 20 x 2

Struggled with the snatches today. I think the long Jerk set took it out of me a bit. My hands were a bit tender starting the set and it took me a while to get in the groove. Just didn't have it today.

Miscount on Snatches

My hands were a bit tender starting my workout today. Had an 8 minute snatch set on the docket which was concerning given my hands, but things went very well. In fact, my set actually felt fairly easy at 15 rpm until I realized that I was only going at a rate of 14 rpm and had screwed up my counting for the whole set! Oh well, there is always a tomorrow.....

Warm Up

Jerk(2x28kg) 5 minutes @ 8 rpm

10 minute rest

Snatch(28kg) 8 minutes @ L14/14/14/14 ----> R14/14/14/14 (was supposed to be 15 rpm)

OAJ(40kg) 10/10 x 1

Swing(40kg) 30/30 x 1

Narrow Stance Squat 30 x 1

OAJ with the 40kg felt stronger than ever with my new jerk focus.

Focusing on Leg Extension with the Jerk

Warm Up

Jerk(2x28kg) 5 minutes @ 8 rpm

Jerk(2x28kg) 3 minutes @ 8 rpm

10 minutes rest

Snatch(28kg) 6 minutes @ L16/16/16 ---> R16/16/16

Swing(40kg) 30/30 x 1

Narrow Stance Squat 20 x 2

Once again tried to focus on my leg extension with the jerks. My coach has mentioned many times for me to use my legs more on my jerks. This makes sense to me as my legs are a strength of mine. Initially, I was focusing on keeping my elbows connected to my iliac spine so I could launch the bells off my pelvis. In hindsite, I don't think this is a "good" way to think about using your legs in the jerk. When I focus on my elbows and pelvis, I tend to hyperextend my back and neck on the ascent of the jerk which often leads to a sore back/neck. Over the last couple of workouts, I have been focusing on really pushing the balls of my feet into the floor as I explode out of the first dip into full knee extension and then using a quick second dip to get under the weight. Not only are the bells flying overhead with what seems like very little effort, but my fixation seems to have dramatically improved. The trajectory of the bells in ascent is also better ..... straight up instead of slightly laterally. I also have eliminated the shoulder rotation which causes the overhead wobble. The difference feels very noticeable to me, but I will have to shoot some video to see if it is really noticeable visually.

Snatches today felt good. My right hand is becoming very consistent getting into the finger lock and my elusive 4th callous is building. On the left, I still have work to do. My left pinky still takes the most damage when I snatch. I noticed today that instead of keeping my hand in the angle of the handle, my left hand seems to slide down to mid handle on the snatch descent which then causes my pinky to get jammed into the far angle of the handle which I think ultimately leads to the hand trauma that I have been suffering lately. I will try to work on this.

Friday's Workout

Warm Up

Jerk(2x28kg) 5 minutes @ 8 rpm

Rest 15 minutes

Snatch(28kg) 8 minutes @ L14/14/14/14 ---> R14/14/14/14

OAJ(32kg) 15/15

Swing(32kg) 50/50 x 1

Narrow Stance Squats 20 x 2

Noticed today in mirror that I don't seem to get full extension of my knees on the extension out of the first dip. Tried to focus on this today and it seemed to make a difference on my jerks. Will try to keep working on this. Snatches went ok. Hands held up ok. Swings were brutal on the hands, but I survived.

Return of the 32kg Snatch

Warm Up

Jerk(2x24kg) 7 min @ 9 rpm

10 min rest

Snatch(32kg) 6 min @ L14/14/14 ---> R14/14/14

OAJ(40kg) L10/R8

Swing(40kg) 25/25 x 2 sets

Narrow Stance Squat 20 x 2

Today's Training

Warm Up
Jerk(2x28kg) 5 minutes @ 8 rpm
Rest 15 minutes
Snatch(28kg) 8 minutes @ L14/14/14/14 ----> R14/14/14/14
OAJ(32kg) 15/15
Swing(40kg) 30/30
Lever Pistols 5/5
Narrow Stance Squat 20 x 1

No issues today.

Back To Training

Feeling a bit refreshed after taking a few days off. Coach is slowly ramping things up again so today's volume was not too bad.

Warm Up

Jerk(2x28kg) 7 minutes @ 8 rpm

Rest 14 minutes

Snatch(28kg) 6 minutes @ L16/16/16 ----> R16/16/16

OAJ(40kg) L7/R10

Swing(32kg) 40/40 x 1

CC Narrow Stance Squat 20 x 2

Snatches felt good. My pinky is healed. Ran into a bit of trouble with conditioning which will hopefully quickly reverse itself. Jerks are coming along, but are still not up to the level prior to the last Toledo meet. This will come with time.

Nice video compilation put together by the Ice Chamber to celebrate all 4 women achieving Master of Sport this year. Check it out:

Northcoast Kettlebell T-Shirts Now Available

The long awaited Northcoast Kettlebell T-shirts are now available to order on-line at the following link. Currently only available in black. Sizes S, M, L, XL, and XXL. Cost $20.

Back in Town

Returned from a week's vacation visiting my folks in Wisconsin today. Ended up taking yesterday off from GS practice, but I did pay a visit to my RKC friend Derek Toshner's gym in Fond du Lac and took a class. I am now beginning to develop the delayed soreness. It was a good time and I had fun catching up with Derek afterwards over dinner. This guy is a monster, cut in the Andrew Durniat mold, and could be a super star GS athlete if he ever decided to give it a go. He has put up some incredible snatch numbers with both the 24 and 32kg bells doing the SSST. Below is a clip of his 32kg attempt - 207 reps in 10 minutes. Granted he would only get one hand switch and would have to work technique for a while, but the conditioning is phenomenal.

Feeling Tired

Worked out outside today in 75 degree temps. Just don't seem to have much energy the past few days. Seem to be fatiguing easier than usual. Struggled through today's workout, but will likely take a long weekend off to see if I can recharge.

Warm Up

Jerk(2x28kg) 7 min @ 7 rpm

Snatch(24kg) 6 min @ 16 rpm

OAJ(32kg) 15/15 x 1

Swing(32kg) 40/40 x 1

CC narrow Full Squat 20/20 x 2