Jerks/Vacation

Squeezed one more workout in prior to leaving for vacation.

Jerk(16kg) 10

Jerk(20kg) 10

Jerk(24kg) 10

Jerk(28kg) @ 6rpm x 6 minutes

Swing(40kg) 20/20

Snatch(32kg) 10/10

Really tried to focus on not letting my shoulders/arms externally rotate on the ascent.  This is going to take some practice, but it makes my lockouts much more solid and there is much less floating of the bells overhead.  This is only going to make my jerks stronger once mastered. 

After my set of swings, I decided to do a few snatches with the 32kg.  It amazes me how light the 32s feel after using the 40kg bell.  I was able to fairly easily snatch the 32.

Going to take a week off from the bells.  Plan to work Z health and body weight exercises while on the beach.  Will really start to focus on mastery of the 28s when I return.

Snatch Day

Home from work early today and was able to work in a short session prior to the kids getting home and having to leave for a dinner meeting.  Ukranian cleaning ladies were just finishing up as I started warming up with my bells.  Had a funny discussion in broken english with these ladies who were very familiar with kettlebells.  In fact, both of their husbands have them at home and use them frequently.

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) @ 14 rpms x 6 minutes with 1 hand switch

No OAJ today due to time constraints.  Below is a clip of my 28kg snatch set.  I am getting stronger already.  I have noticed a significant improvement in my 6 minute set over the past 10 days.  Still working on finding the optimal camera position that will include my entire body.

Jerks with the Pumpkin Balls

Another jerk day today.  I have been amazed with the amount of muscle soreness that has been associated with my increase in kettlebell weight.  Still looking for my next training cycle, but I think I have some good ideas.  Today's workout went as follows:

Jerk(16kg) 10

LCCJ(20kg) 10

Jerk(24kg) 10

Jerk(28kg) 3 minutes @ 6 rpm x 4 sets with 3 minutes rest between sets

Swing(32kg) 30/30

Jerks felt stronger today.  Still trying to work on my fixation and becoming quicker/more explosive during my 1st and 2nd dip.  Some reps, the bells just fly overhead.  Other reps are more of a struggle.  Need to get more consistent.  Below is video of my 1st 3 minute set with the Pumpkin Balls

More 28kg Snatches

Another snatch day with the 28kg was on tap.

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 14 rpm x 6 minutes - 1 switch

OAJ(40kg) 8/8 x 1

OAJ(32kg) 10/10 x 1

The last 30 seconds with each hand were a struggle.  I will need to stay at this level for a while to build up my strength.  Played a bit with my technique.  Tried lifting the snatch arm foot with the ascent.  This was easier with the right side.  It did seem to make the bell pop up a bit quicker.  I will need to keep playing with this technique to see if it is for me.

The 40kg OAJ were an eye opener.  Just cleaning the bell into position is a challenge.  This weight really forces you to use perfect technique.  Everything from breathing to the first dip, second dip, and fixation is critical.  I am really beginning to understand how important the leg drive is and how this should become a strong point for me with more practice.  After lifting the 40kg, the 32kg felt light.

Need a New Plan

After working long timed set progressions for the past 3 months, I have been trying to come up with a different training plan for at least my next cycle.  The constant mental strain of performing long sets was starting to wear me down, although it did provide good results for me at the Arnold.  Today I tried something new:

Jerk(16kg) 10

Jerk(20kg) 10

Jerk(24kg) 10

Jerk(28kg) @ 6 rpm x 3 minutes for 4 sets (3 minutes rest between sets) - 72 total reps

Swing(40kg) 20/20 x 1

This worked pretty well.  The goal would be to continue 4 three minute sets until I can get 100 reps.  Then move to three 4 minute sets, two 5 minute sets.  Wouldn't move to the next set until 100 reps can be performed.  This format works good for jerks, but not so well for snatches.  Anybody out there have any suggestions or experience they would like to share?

Snatching the 28kg

Mid 60's today in Cleveland so I hauled my bells outside for a snatch workout that went like this:

Snatch(16kg) 10L/10R

Snatch(20kg) 10L/10R

Snatch(24kg) 10L/10R

Snatch(28kg) @ 14 rpm x 6 minutes - 1 hand switch

Snatch(24kg) @ 14 rpm x 6 minutes - 1 hand switch

OAJ(32kg) 10L/10R

Overall, went pretty well.  I look forward to the day that the 28kg feels like the 24kg does to me now.  Time and practice.  I also received my 40kg bell today.  The UPS guy must hate me!  This thing is heavy.  I was able to do a few OAJ with each arm, but I will need to work on these.  It will also be good for working the swings.

Playing with the 28kg

Well the new WKC Classifications were announced this week and I think they are going to make things a bit easier and safer for me.  Having made level IV (in the old system) at the Arnold, I was going to have to move to the 32kg bells to climb any higher.  Now, this is something I think I can do, but I was concerned about injuring myself while rushing too quickly to make the move to the 32kg bells.  Now, with the new classification, I am essentially a level I from my Arnold performance and my next step is CMS (Candidate for Master of Sport) which will require 73 jerks and 70L/70R snatches with the 28kg bells.  This is a much more logical and doable step for me.  I also think that by working the progression with the 28kg my jump to the 32kg won't be so tough.  So, now my new goal is to reach CMS by this summer.  

Today, I decided to jerk the 28s to see where I stand based on my work with the 24kg bells.  I have to say that I am surprised with the result.

Jerk(16kg) 10

Jerk(20kg) 10

Jerk(24kg) 10

Jerk(28kg) @ 6 rpm x 6 minutes

Jerk(24kg) @ 10 rpm x 4 minutes

Swing(32kg) 30R/30L x 1 set

My 28kg jerk set went very smoothly.  I originally planned a 5 minute set, but I was feeling good and decided to go for the extra minute.  I could have gone longer.  I am surprised how the heavier bells really make the jerk a full body exercise.  The leg drive truly becomes a critical component of the lift.  A few months ago, the jerk was my weak lift, but now that I have found a comfortable rack and can actually rest, I think it has become my stronger lift.  Making the CMS snatch numbers is going to take me longer.  I will get an idea how much longer tomorrow when I plan to perform a timed snatch set with the 28kg.