Toledo Midwest Kettlebell Competition

Eric St-Onge, Matt Schinabeck, and Andrew Durniat - Toledo Jan 30, 2010

Another great competition was put on in Toledo this past weekend by Todd Baden, Mike Sherman, Rachel Suh, and Kettlebell Bob. A who's who in North American male kettlebell sport was in attendance to compete including Eric St-Onge, Marty Farrell, Andrew Durniat, Michael Cluse, Mike Sherman, and Sean Armstead. Some pretty impressive performances were recorded including Eric St-Onge hitting 101 jerks with the 32kg bells, and Andrew Durniat making CMS ranking with the 28kg bells in the LCCJ with 70 reps. On the female side, Svetlana Krechik hit 58/58 reps with the 24kg bell in the OALCCJ just coming a few reps short of the AKC MSWC ranking. I put together a video montage of these performances which can be seen below.

As far as me.....I had a very strong jerk performance, hitting a personal best of 82 reps with the 28kg bells. I felt quick and solid for the entire set. Video below:

My snatch continues to be a work in progress. I was pretty happy with the performance, hitting 55/52. It was nice to have Catherine able to see me perform live. She was able to give me a few more things to focus on in hopes of making my elusive CMS snatch numbers. Compared to Atlanta, I am now catching the bell higher and engaging the finger lock consistently, but Catherine pointed out that I started to short my backswing about half way into my left hand set which led to a cascade of problems including: causing my timing to be off on the ascent, pulling with my arm and using my legs less, and dropping the bell straight down (instead of casting out) leading to more jerking of my arm at the bottom of the descent causing significant grip fatigue. I need to be more mindful of my descent, backswing, and following the bell with my body. I also need to consistently remind myself to not rush the backswing as this leads to more pulling with the arm and less use of the legs and ultimately grip fatigue and failure. The video below:

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Tired Today

Not much gas in the tank after yesterday.

Warm Up

Jerk(2x32kg) 3 min @ 7 rpm

Jerk(2x28kg) 5 min @ 8 rpm

Snatch(28kg) L18/18/9 ----> R18/18/9

Swing(40kg) 30/30 x 1

Struggled straight from the start. Jerks were tough and snatches were tougher. Decided to cut my losses and rest up for Saturday.

The Good and Bad of Test Day

Another test day......

Comp week.

Warm Up

Jerk(2x28kg) 10 minutes @ 8 rpm

20 minutes rest

Snatch(28kg) L18/18/18/0 ---> R18/18/18/2

Jerks felt very strong. I haven't done a ten minute set since the Atlanta comp, but I think the 32kg work has helped my technique improve. Continued to focus on the first bump and I am noticing that the bells are flying up and are in a much better overhead position. I still had reps in the tank when I finished this set. 80 reps with the 28s is a PR for me.

Snatches on the other hand remain frustrating. I was scheduled to hit a 7 minute set at 18 rpm (63/63). I started strong, was in the zone pounding out the reps, but for whatever reason when the 3 minute mark comes up I have a mental lapse and feel like I need to switch hands or stop even though I am feeling relatively strong. Similar situation on the right arm. I need to work through this mental block to move on. My conditioning continues to improve and I think I have the reps in me......I just need to get it done!!!

72 Jerks with the 32s

Scheduled for today was some high volume 32kg jerks broken into 4 short 3 minute sets. I really tried to focus on my breathing and the first bump and I noticed much improved overhead position of the bells and they seemed to get overhead with less effort.

Warm Up

Jerk(2x32kg) 3 minutes @ 6rpm x 4 sets - 4 minutes rest between each set

12 minutes rest

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

Swing(40kg) 30/30 x 1

Working this weekend. Only 1 more week until the Toledo comp.

Fitness Thursday

Warm up

Snatch(24kg) 6 minutes @ 16 rpm

1 minute rest

OAJ(24kg) 6 minutes @ 16 rpm

1 minute rest

OALCCJ(24kg) 6 minutes @ 10 rpm

SLDL(24kg) 10/10

Sent in my registration for the Toledo Kettlebell Sport Comp Jan 30th. Should be a good event. I think some big names are planning to attend.

Tuesday Workout with Video

Warm Up

Jerk(2x32kg) 5 minutes @ 6 rpm

5 minute rest

Jerk(2x28kg) 5 minutes @ 7 rpm

10 minutes rest

Snatch(28kg) 6 minutes @ L 18/18/16 ---> R 18/18/18

OAJ(40kg) L6/R10

Swing(40kg) 30/30

SLDL(20kg) 10/10

Noticed that my right knee caves medially on the second dip of the jerk which may explain why it is getting sore, especially since starting to work the 32s. Need to work on the gluteal amnesia and will start a steady diet of single leg deadlifts to see if this helps with the pain.....it has in the past.

Snatches felt good today, fell a bit off the pace on the left, but finished strongly on the right. I feel more comfortable at the faster rates.

Video below of the 32kg jerk set and the 40kg OAJ set.

Weekend Kettlebell Clinic and Test Day

Had an extended weekend away from GS. Was a nice break. I went back to my home town in Wisconsin and put on a kettlebell clinic at my old high school for 60 football players and coaches. I was assisted by two RKC friends. Two three hour sessions covering the 6 foundation kettlebell lifts and separate time spent with the coaches discussing how to incorporate kettlebells into their existing strength and conditioning program. Overall, the clinic went very well. It seemed to be well received by both the players and coaches. I can't wait to see how the kettlebells affect the outcome of the 2010 football season.

Today, I had a test day.

Warm Up

Jerk(2x28kg) 7 minutes @ 7 rpm

15 minutes rest

Snatch(28kg) L 15/15/15/12 (3:45) ----> R 15/15/15/9 (3:30)

Felt pretty good about the result. Hands were the rate limiting step. Will keep on pushing.

Snatches Getting Better

Warm Up

Jerk(2x28kg) 7 minutes @ 8 rpm

10 minutes rest

Snatch(28kg) 6 minutes @ L 18/18/18 ---> R 18/18/18

OAJ(40kg) 10/10

Swing(40kg) 30/30

SLDL PNF 10/10 x 1

Jerks felt solid. The work with the 32's is making the 28s feel light. I feel quicker and more explosive. Snatches continue to improve. Made my full set today with reps in the tank. Conditioning felt better and forearms are no longer the rate limiting step.

Tuesday

Warm Up

Jerk(2x32) 3 minutes @ 6 rpm x 3 sets - 3 minutes rest between each set

Snatch(24kg) L 18/18/18/9 ----> R 18/18/18/9

OAJ(32kg) 20/20

Swing(40kg) 20/20

Jerks went well. However, I am beginning to develop some right knee pain which seems to be related to my jerks. I have an old ACL repair on that side and from time to time it gives me trouble. I think it is likely related to the increased work with the 32kg bells on the jerk. I will try to start working in some more SLDL to see if that helps......it has in the past.

Snatches were a bit of a disappointment. Was supposed to be a 10 minute set at 18 rpm with the 24kg bell. My hands were tender from yesterday and they were the rate limiting step today. No problems from a cardio aspect, but I did come up 3 minutes short in total planned duration. Was also supposed to do 2 sets of 30/30 swings with the 40kg bell, but my hands were just too tender to hold the bell and I called it quits.

Monday's Workout

Had several late afternoon comitments today and was thinking I would be putting in another late night workout, however, the planets aligned and I was able to get done with work about 40 minutes before the school bus arrived. This let me crank out my jerk sets, get the kids off the bus, get them started on homework, and then finish my workout prior to running around to various afternoon events.

Warm Up

Jerk(2x32kg) 5 minutes @ 6 rpm

5 minutes rest

Jerk(2x28kg) 5 minutes @ 8 rpm

20 minutes rest

Snatch(28kg) 6 minutes @ L 18/18/17 ---> R 18/18/18

OAJ(40kg) L 8/ R 10

Swing(40kg) 30/30 x 1

Jerks continue to feel strong with the 32's. Doing a second set with the 28's immediately afterwords really tricks the mind.....the 28's actually seem light and I feel quicker. Snatches continue to improve. Still continue to have more difficulty with the finger lock on the left, but overall, I feel like I am headed in the right direction. Set today was a real aerobic killer. My grip felt fine through the entire set. I am beginning to think the posting the CMS snatch numbers is going to become a pure conditioning issue now.

Friday's Workout

Tough workout scheduled today. A bit sleep deprived, but I was game.

Warm Up

Jerk(2x32kg) 4 minutes @ 8 rpm

Jerk(2x28kg) 5 minutes @ 8 rpm

15 minutes rest

Snatch(28kg) 6 minutes @ L 16/17/13 -----> R 17/17/17

Bagged planned assistance work. Tried 40kg OAJ but just didn't have any energy in the tanks. Tried the planned 40kg swings but hands too tender to make the prescribed reps so just through in the towel.

My 32kg jerks were a bit shaky and I couldn't figure out why I was getting so fatigued. I have made 5 minutes at 6 rpm several times. It wasn't until I put the bells down that I realized that I had been going at 8 rpm instead of the prescribed 6 rpm pace.

Weekend off. Will catch up on some badly needed sleep and play in the snow with the kids.

Snatch Video and Workout

Decided to shoot a short clip of my 28kg snatch from the side and front views since I have been reworking my technique with the finger lock. I am now catching the bell higher on the descent which is allowing me to follow the bell better on the descent and is causing essentially no arm pull at the bottom. This is preserving my grip and should lead to significant improvement in my snatch numbers.

Today's Workout:

Warm up

Snatch(24kg) 6 minutes @ 16 rpm

1 minute rest

OAJ(24kg) 6 minutes @ 16 rpm

1 minute rest

LCCJ(24kg) 6 minutes @ 10 rpm

Gassed and done.

Tuesday

Warm Up

Jerk(2x28kg) 7 minutes @ 8 rpm

10 minute rest

Snatch(28kg) 6 minutes @ L 17/17/17 ----> R 17/17/17

OAJ(40kg) 9/9

Swing(40kg) 30/30

Swing(40kg) 25/25

SLDL(24kg) 10/10

Monday Late Night

Due to various commitments I didn't hit the basement until 9:15 PM. This is not my favorite time to workout, but I had no other choice today.

Warm Up

Jerk(2x32kg) 5 minutes @ 6 rpm

10 minute rest

Snatch(28kg) 6 minutes @ L 17/17/17 ----> R 17/17/17

OAJ(40kg) 11/11

OAJ(40kg) 8/8

Swing(40kg) 30/30

Jerks felt solid again even at the faster rate. Could have gone longer. Snatches feeling better and better each time. Less thinking about the finger lock and just letting my body do it which seems to be making a big difference. The last few reps on each side were a bit dicey, but otherwise the snatch set felt very strong. Compared to before the finger lock, my forearms are much less pumped at the completion of the set.....this is a good. Now I just need to continue working on my conditioning.

New Years Day Workout

Was able to get home from work rather early today. We are currently getting crushed with lake effect snow......up to 2 feet by Sunday.

Developed a blister on my left hand just below the index finger yesterday. Decided to give snatching a go anyways today which was probably not a wise decision. The blister edge ripped today and now I have some minor hand damage to heal.

Warm Up

Jerk(2x32kg) 3 min @ 6 rpm

Jerk(2x28kg) 5 min @ 7 rpm

Snatch(24kg) 8 min @ L 16/16/16/16 ---> R 16/16/16/16

Bailed on the assistance work today due to hand injury. Will have the weekend to heal up.