Friday's Workout - Snatch Video

Getting slammed with more snow today.....when will it stop?!?

Warm Up

Jerk(2x28kg) 5 minutes @ 7 rpm

10 min rest

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

OAJ(32kg) 15/15 x 1

Swing(40kg) 30/30 x 1

Swing(32kg) 40/40 x 1

Jerks felt good, but I can tell I haven't been doing them for awhile. Triceps fatigued. Knee held up pretty well. Snatches also went well. Shot some video from the side as I wanted to focus on my backswing especially as I fatigue. Shoulders were pretty tired after the jerk/snatch sets. Gave the OAJ a shot with the 40kg but just didn't have the strength so I dropped down to the 32kg bell. Swings were tough due to tender hands, but I got it done.

Amazing Rest

I always seem to fear rest. Taking a break from working out, up to a week off, is always a scary experience for me and is likely the main reason I don't take more planned breaks. I am ultimately afraid of loosing all of the gains that I have worked so hard to attain. But in reality, prior to my break, my performance has dropped off. I am mentally tired. I dread heading to the basement. The breaks not only allow tired muscles to recover, but also tired minds. My vacation was great, but I really was in need of a break from the bells too. Especially as I approach 40, I have learned to embrace the break. Despite my fears, once again, I seemed to have lost NONE of my previous gains. Today, I was able to pick up the bells and hit an 8 minute snatch set with the 28s with relative ease. After my brief hiatus, I am once again excited to workout and am looking forward to the my time in the basement.

Warm Up

Jerk(2x24kg) 7 minutes @ 8 rpm

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

OAJ(40kg) L8/R7

Swing(40kg) 30/30 x 1

Snatches felt strong. Backswing remained good for the majority of the set. Very little hand/grip issues today. My knee seemed to tolerate jerks without a problem today. Will have to see how it feels tomorrow.

Back From Vacation

Returned from a week of vacation last night, boy did I ever need the break.....from work, from kettlebells, from life in general. Took a rather unorthodox vacation for a northerner......I went farther north! Visited my wife's family's cabin in Northwest Quebec Provence in the dead of winter.....some might think we were crazy, but it was actually very relaxing and we had a great time playing outside. I brought my 24kg bell and did some fitness protocol routines in the garage after warming my bell handle up with a torpedo heater (this is quite effective for your information).

Thursday Feb 18th

Warm Up

OAJ(24kg) 6 minutes @ L16/16/16 ---> R16/16/16

90 seconds rest

Snatch(24kg) 6 minutes @ L16/16/16 ---> R16/16/16

90 seconds rest

OALC(24kg) 6 minutes @ L10/10/10 ---> R10/10/10

2 minutes rest

OAJ(24kg) 4 minutes @ L16/16 ---> R16/16

2 minutes rest

Snatch(24kg) 4 minutes @ L16/16 ---> R16/16

Saturday Feb 20th

Warm Up

OAJ(24kg) 6 minutes @ 16/16/16 ---> R16/16/16

60 seconds rest

Snatch(24kg) 6 minutes @ 16/16/16 ---> R16/16/16

60 seconds rest

OALC(24kg) 6 minutes @ L10/10/10 ---> R10/10/10

Swing(24kg) 80/80 x 1

Monday Feb 22

Warm Up

OAJ(24kg) 6 minutes @ L16/16/16 ---> R16/16/16

60 seconds rest

Snatch(24kg) 6 minutes @ L16/16/16 ---> R16/16/16

60 seconds rest

OALC(24kg) 6 minutes @ 10/10/10 ---> R10/10/10

I am now refreshed and ready to return to training. I look forward to continuing to push my 28kg snatch performance and hope to reach my goals soon. My knee is feeling better, but still not 100%. I will try to re-introduce jerks and see how things go. I am still working some body weight squats and Bulgarian Split Squats into my workouts in hopes of strengthening the musculature surrounding my surgically repaired knee. I hope this approach works.

24kg Snatch

Another rough day at work on Monday so didn't workout until this morning:

Warm Up

Snatch(24kg) 10 minutes @ L16/16/16/16/16 ----> R16/16/16/16/12

OAJ(32kg) 4 minutes @ L10/10 ---> R10/10

Swing(32kg) 40/40 x 2 sets

Dropped the bell on the backswing during the last minute on the right.

Taking a few days off. Will return next week and start working the snatches hard again.

Feeling Better & 32kg Snatches

Finally feeling better after surviving a killer GI virus. Wiped out the whole house.

Today, for the first time, I felt like hitting the bells. Coach wanted me to try a 32kg snatch set:

Warm Up

Snatch(32kg) 6 minutes @ L12/12/12 ----> R12/12/12

OAJ(32kg) 4 minutes @ L8/8 ---> R8/8

Swing(40kg) 30/30 x 1

Swing(32kg) 45/45 x 1

This was my first attempt at a longish 32kg snatch set. I have played around with the 32kg occasionally, but I never did more than a few reps. I was pleasantly surprised how well the set went. I think this speaks to the design of the WKC rank system. Jumping from the 24kg to the 32kg bells is a large jump, but by making the CMS rank with the 28kg competitors will be able to more easily transition to the 32kg weight. I noticed two main differences with the 32kg: firstly, the pendulum effect on the backswing seemed much more noticeable, and secondly, I was forced to really focus on using my legs during the ascent of the bell.

My knee is also feeling much improved. Will plan one more week without jerks. I am hoping that the pain will not return when I start to jerk again.

The Dreaded GI Bug

A GI virus has rampaged my household! I thought I had escaped as everybody had recovered and I was still hanging in there 3 days later.........wishful thinking on my part. I went down hard Wednesday afternoon, in bed all day Thursday, and now starting to feel better. Still not quite up for working out. May try to squeeze in some workouts this weekend, but I have to work.

Tuesday's Workout

Lot of viral respiratory crud going around my family and I have finally been stricken. Feeling a bit under the weather today, but I decided to give training a go....

Warm Up

Snatch(28kg) L15/15/15/8 ----> R 15/15/15/0

OAJ(32kg) 4 minutes @ L8/8 --> R 8/8

Swing(32kg) 40/40 x 2 sets

Bulgarian Split Squat(2x16kg) 10/10 x 2 sets

Knee continuing to feel better.

Just didn't have it today in the snatch. Think it was related to my illness. Day off tomorrow.

Monday

Picking up the pace on the snatches a bit this week.

Warm Up

Snatch(28kg) 8 minutes @ L15/15/15/13 ---> R 15/15/15/15

OAJ(28kg) 4 minutes @ L 8/8 ----> R 8/8 - several second hold in overhead position each rep

Swing(32kg) 45/45 x 2

Snatches continue to feel strong. Set went well until last 30 seconds on each arm, when the back swing began to break down. I dropped the bell on the backswing after the 13th rep on the 4th minute, picked it up and continued on the right.

Knee seemed to handle the OAJ OK. Will see how it feels tomorrow.

Swings were brutal on the grip, even with focusing on the finger lock. Forearms felt like Popeye at the end of these.

Tender Hands

This weeks long snatch sets has started to catch up to me with tender hands. Decided to give another 8 minute snatch set a go tonight, even though my paws were sore.

Warm Up

Snatch(28kg) L14/14/14/7 ----> R14/14/14/7

Swing(40kg) 35/35 x 1

Swing(32kg) 40/40 x 1

BSS 10/10 - bodyweight

BSS 10/10 - (2x20kg)

Snatches felt good today, but at the 3:30 mark on both sides my hands had had enough. Swings were a struggle due to sore hands, but I got it done. Weighted Bulgarian split squats, even with only 40kg, was a challenge.

Another 8 Minute Snatch Set......Really!

I was worried that my tender hands wouldn't be recovered by today, but they were. Another 8 minute snatch set on the agenda for today.

Warm Up

Snatch(28kg) L 14/14/14/14 ---> R 14/14/14/14

Jerk(2x24kg) 3 minutes @ 8 rpm

Swing(40kg) 35/35 x 1 set

Swing(32kg) 40/40 x 1 set

Bulgarian Split Squat (Bodyweight) 10/10 x 3 sets

Snatches felt good again today. Left side was better than the right. I was able to keep my backswing all the way to the end on the left, but the right side started to fall apart over the last 40 seconds with the last 3 reps being dead snatches......but I did it. It is important for me to get comfortable working the eight minute sets both mentally and physically, then I can start to pick up the pace again.

I shut down the planned 5 minute jerk set at the 3 minute mark secondary to some knee discomfort. At this point, I think it is better for me to heal than to start pushing the jerks too early. I continued to work the single leg squats (Bulgarian Split Squat) and am hopeful that by rebuilding the strength in my quads (especially vastus medialis) and glutes will help my knee pain.

Breaking the 8 Minute Barrier

Today was a breakthrough day for me from a mental standpoint. The pace of my snatches was slowed down to 14 rpm and I was actually able to complete a full 8 minute set. Yahooooo! Now, I am not going to lie.....the last 15 seconds on each side was a struggle, but I did it (came up a few reps short on the left). The slower pace really allowed me to concentrate on following the bell on the descent and not rushing the start of my ascent. This really seemed to help me.

Warm Up

Snatch(28kg) L 14/14/14/11 ----> R 14/14/14/14

Swing(40kg) 30/30 x 2 sets

Swing(32kg) 35/35 x 1 set

Had to stop the 32kg swings early due to hand issues.

Overall, my knee is feeling much better today. Hit my right calf, quads, and hamstrings with the Tiger stick last night and was amazed how much better I felt today. Some interesting discussion on the AKC forum concerning squatting. Over the past year I have essentially stopped working my legs as I have focused on GS. Ever since my knee injury, I have had problems with knee pain when I let my vastus medialis and rest of the quadriceps on my right side get weak. It is funny how you forget these things despite going through it many times. I think I need to introduce some squatting into my workout regimen. I don't have a squat rack or barbell in my basement, so I think I am going to give Mike Boyle's one legged squats a try. Did 2 sets of 10 reps today with bodyweight, followed by 1 set of 10 reps each leg holding two 16kg bells in the suitcase deadlift position. I think these will be effective and do the trick, without causing my legs to get too big.

Monday's Workout & Right Knee Pain

Last Tuesday, I tweaked my right knee (ACL/MCL repair '89) while doing a 32kg jerk set. Later that night, the knee became swollen and mildly painful. I took off the rest of the week in preparation for the Toledo comp. Although not completely 100% on Saturday, I don't think my knee interfered with my performance. However, by the time I completed my 2 hour drive home, my right knee was stiffening up. Today, it was a bit better, but I have decided to lay off the jerks for a while as I think this is what is aggravating the knee. The good news is.......this will allow me to focus on my snatches even more!!!

Warm Up

Snatch(28kg) L18/18/18 ----> R 18/18/18

Swing(40kg) 30/30 x 2 sets

Swing(32kg) 40/40 x 1 set

Was aiming for 7 minutes of snatch, but only made 6. Grip fatigue was the main issue.

The swings were good, but quite difficult on the grip. I felt like Popeye after the swings, with bulging forearms. I think these can only help me....