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!!!
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.
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.
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.
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.
