12/31/2010 Kettlebell Training

Workout #1 12/31 - Last Kettlebell Workout of 2010

2 X 6 Min Jerks @ 12kg (12rpm first set, 10rpm 2nd) Rest 3-5 min between sets
Both good sets.

8 Min Cleans @ 12kg (12rpm) - changed to 8 Min Snatch @ 8kg (18rpm)
Did these first. Good set.

1 X 30L/30R Swings @ 16kg (if elbow can take it) - changed to 2 sets of swings
Worked on keeping my shoulder and elbow attached to my body similar to what we discussed last year. I tried to keep the shoulder engaged in it's socket and the elbow under compressive vs. tensile force. I think that both of these concepts will help...time will tell.

(1/1/2011 - Felt my elbow the next day...I need to listen to coach on the swings and keep it to one set of 16kg swings for the time being. Hopefully, it is just my arm adapting to the heavier weight.)

12/29/2010 Kettlebell Training

Workout #4 12/29

3 X 6 Min Jerks @ 12kg (10-12rpm) rest 2 min between sets
All three sets were 12rpm. Each set was not that bad, but the cumulative effect of all three made me tired.

8 Min Cleans @ 12kg (12rpm) - changed to 16kg at 8rpm
Hope you don't mind, coach, but I decided to try out the 16kg for this set. Good set overall, but I could tell that this is a heavier kettlebell than I have been working lately.

As a side note, I have been doing a lot of thinking about whether or not to wear my brace during kettlebells. My conclusion, at least for the near future, is to wear the brace for two of the four kettlebell workouts during the week. Those two days will probably be the more jerk intensive workouts. This way, my knee will still receive some conditioning, but it will not have to take the full brunt of four workouts during a given week. Eventually, I will wean myself totally off the thing, but it's a tool that I should not ignore for the time being.

12/27/2010 Kettlebell Training

Workout #4 12/27
8 Min Snatch @ 8kg (18rpm) – skipped
8 Min PP @ 12kg (9-10rpm) – 11rpm Jerks
6 Min PP @ 12kg (8rpm) – 10rpm Jerks
6 Min Cleans @ 12kg (10rpm)
8 Min Cleans @ 12kg (12rpm) – Added

Overall, an ok workout. I could have went faster on the paces. Skipped the snatches to give the elbow a break.

12/26/2010 Kettlebell Training

Workout #2 12/26

2 X 6 Min Snatch @ 8kg (16rpm) rest 3 min between sets
1 x 6 Min and 1x4 Min
My elbow bothered me on the second set.

6 Min PP @ 12kg (10rpm)
Subbed in jerks instead of PP.

4 Min Cleans @ 12kg (12rpm)
Did a 6 minute set instead of 4 to make up for the short snatch set.

SE MI KB Meet

12/24/2010 Kettlebell Training

Workout #3 12/24

8 Min Snatch @ 8kg (16rpm)
2 X 6 Min Push Press (10rpm first set, 9rpm second) - rest 4-6 min between sets
1 X 30L/30R Swings @ 16kg

Left elbow was a tad sore so I decided to do workout #3 instead of workout #2. Switched out the PP for jerks again today. I felt sluggish and off during the jerks. Two likely contributing factors are that my schedule has been a little off and I am definitely out of practice.

I also did two sets of 30/30 swings with the 16kg instead of the one prescribed.

12/22/2010 Kettlebell Training

Workout #1 12/22

10 min Snatch @ 8kg (15rpm)
8 Min PP @ 12kg (8rpm)
1 X 30L/30R Swings @ 16kg

Good workout. Snatches seem to be a matter of conditioning for me. Dare I hope that I might be snatching the 16kg somewhere along the way. I've been thinking about my goals as far as competitions in the coming year. It's really nice to have that option considering where my knee was not that long ago.

Decided to try out jerks on the PP set. I am so out of practice, but it was a good set considering the circumstances. That was the first set of jerks since my acl surgery...woohoo.

12/15-20/2010 Kettlebell Training

All the workouts went pretty well. I have been doing snatches first for all the workouts. Would it be better to do the sets in the order that you have written them? Also, on workout #3, I switched out the swings with the 12kg for swings with the 16kg for 30/30. I wouldn’t say that it was easy, but it was easier than I thought that it would be. My knee seems to be holding up. It feels twingy sometimes, but I think that we’re ok for now. Hoping that this will be the magic week where I actually fit four workouts into the week.

Workout #2 12/15
8 min snatch @ 8kg (16-18)
6 min pp @ 12kg (9rpm)
4 min pp @ 12kg (10rpm)
4 min clean @ 12kg (12rpm)

Workout #4 12/19
2 X 6 Min Push Press @ 12kg (8-10rpm)
2 X 6 Min Snatch @ 8kg (16rpm)

Workout #3 12/20
3 X 4 Min Push Press @ 12kg (10rpm) rest 2 min between sets
8 Min Snatch @ 8kg (16rpm)
Swings...12kg? 30/30?

12/12/2010 Kettlebell Training

Workout 1 12/12

6 Min Push Press @ 12kg (7rpm)
Did 14rpm for the first minute because I wasn’t thinking. Slowed way
down and finished with about 22 reps on left side. Good set otherwise.

8 Min Snatch @ 8kg (14rpm)
Good set. Did these before the push presses.

2 X 40L/40R swings @ 12kg

12/6/2010 Kettlebell Training

Workout 2 12/6
4 Min Push Press @ 12kg (10rpm)
10 Min Snatch @ 8kg (12-14rpm) - I think maybe this would be good just for your confidence
1 X 40L/40R Swings @ 12kg - Skipped

I decided to perform the 10 minute snatch set early in the week to allow for some recovery time before the competition this weekend. I'm glad that I did and I learned a couple things. I used 14rpm for the snatch set, and my knee started bothering me about 5 1/2 minutes into the set. I switched to lifting with my torso (which I am able to do because the 8kg bell is pretty light for me) to finish the 10 minutes. The push press set was done with little knee involvement and I skipped the swings because the motion even without a weight bothered my knee. After resting for a little while, the pain went away, but now I have a barometer for where my knee is currently. I also learned that I may have to snatch with less knee involvement for the time being. I really do not want to wear my knee brace for kettlebell lifting.

12/4/2010 Kettlebell Training

Workout #3 12/4

3 X 2 Min Push Press @ 12kg (8-10rpm) or whatever is comfortable
I did these second to last for this workout. I thought about doing 3 x 4 min, but I ran short on time, ambition and energy lol.

8 Min Snatch @ 8kg (12-14rpm)
14rpm. Still working on not muscling the drop, but added standing up faster on the swing up to lockout. What I did was to let the kettlebell swing back to a stop and then stood up faster to shorten the time to lockout. Does that make sense and/or sound like a good thing to keep working?

6 Min Cleans @ 12kg (10-12rpm)
Easy enough

1 X 40L/40R Swings @ 12kg
Other than being swings, this set was not bad either.

12/1/2010 Kettlebell Training

Workout #1 12/1

8 min Snatch @ 8kg (12rpm)
14rpm. Time and pace were definitely doable.

3 X 4 Min Cleans @ 12kg (10rpm) -rest 2 min between sets
Easy sets

2 X 35L/35R Swings @ 12kg

All the sets were on the easier side (except maybe for my lower back and swinging). I think it is more a case of my body adapting to doing kettlebells again…i.e. I ended up with a burn on my forearm due to the kettlebell landing there during snatching. It’s more an annoyance than anything.

11/28/2010 Kettlebell Training

Workout #2 11/28

4 Min Push Press @ 12kg (6-8rpm)
8rpm. Fairly easy set overall.

6 Min Snatch @ 8kg (14rpm)
Worked on trying not to muscle the drop. I have had the same issue with the drop on jerks, but had not realized that I was doing it on snatches as well. The flow felt better and I think that this change will lessen the impact on my elbow as long as I can control the sudden stop at the bottom.

8 Min Cleans @ 12kg (8rpm)
Worked on keeping my elbow close to my body and not muscling the drop. The set was not hard, but I am still adjusting to standing there with a weight in my hand for 8 minutes. My lower back becomes tired, but it'll adjust.

1 X 40L/40R Swings @ 12kg
Good set. I'm sure that my form is off here. I was never that great at swings, but they're passable.

11/27/2010 Kettlebell Training

2 x 6 min Snatch @ 12rpm (8kg)
1 x 6 min Clean @ 10rpm (12kg)
3 x 30/30 Swings (12kg)

The weights felt better today than Thursday. Still rusty, but I'm making progress. I remember that before my surgery cleans bothered my knee. The fact that my knee held up for the cleans makes me hopeful that my knee is on it's way back.

11/25/2010 Kettlebell Training

2 x 6 min Snatch @ 12rpm (8kg)
1 x 4 min One Arm Push Press (12kg)
2 x 30/30 Swings (12kg)

This was my first kettlebell workout since my ACL surgery on August 25. Felt rusty. Everything felt heavy, but I think that was because of how long it has been. It'll come back. I'm happy to be training again.

T-8 Days until ACL Reconstruction

Workout #3
8 min Press @ 12kg (7rpm)
Did snatches first. Press set went well.
8 min Snatch @ 12kg (15rpm) - do 6 min if you need to
Switched at 3 min and then did 4 min on right hand. Averaged out to 15rpm, but had to work to make up reps because I found that my pace was too slow starting out.

T-11 Days until ACL Reconstruction

Workout #1 8/10
6 Min Press @ 12kg (8rpm)
6 Min Snatch @ 12kg (15rpm)
My elbow was sore so I only went 2 minutes on the left arm. (I did an arnis class in between the press and snatch set so that didn't help.)
8 Min Press @ 8kg (10rpm)
Both press sets were good.

Workout #2 8/14
10 Min Snatch @ 12kg (14rpm) - let's just try it
Good set overall. Did 69 snatches on the left and 70 snatches on the right. The last two minutes on the left and the last one and a half minutes on the right were bouncy on top. Elbow feels ok.
4 Min Press @ 12kg (10rpm)
Both press sets were good.

T-17 Days until ACL Reconstruction

Workout #1 7/26
6 Min Press @ 12kg (6rpm)
6 Min 8kg (8rpm)
6 Min Snatch @ 12kg (15-16rpm)
Good sets. I may have extended the 8kg set to 8 minutes.

Workout #3 7/29
4 Min Snatch @ 12kg (16rpm)
rest 1 min
4 Min Clean @ 12kg (12rpm)
rest 1 min4 min Press @ 12kg (8rpm)
I’m not sure why, but cleans bothered my knee again. I have a new brace that may help with these next time.

Workout #2 7/31
6 Min Press @ 12kg (8rpm)
6 Min Snatch @ 12kg (16rpm)
Good sets. I could probably do something longer and/or add a set or two more into the mix.

Workout #1 8/1
6 min Press @ 12kg (7rpm)
6 Min Snatch @ 12kg (16rpm)
6 Min Press @ 8kg (10rpm)
Snatches ended up being about 15rpm. The rest of the workout went ok.

Workout #3 8/8
8 Min Snatch @ 12kg (16rpm)
Left: 16/16/16/15 Right: 16/16/16/16
For about the last minute on each hand, the kettlebell bounced too much at the top. Still, I was happy with the 8 minute set.
8 Min Press @ 8Kg (8rpm)
Used the 12kg instead of the 8kg for the set.

7/19 Kettlebell Training

Workout #1
4 Min 12kg (8rpm)
6 Min 8kg (8rpm)
6 Min Snatch @ 12kg (15-16rpm)

All three sets went well.

7/23 Kettlebell Training

Workout #2
6 Min 12kg Press (5rpm)
Probably could have went a little faster.

6 Min Snatch @ 12kg (15rpm)
Good set.

Decided to try pressing the 16kg. Did not happen on left, but did 5 reps on right.

7/22 Kettlebell Training

Workout #3
2 X 4 Min Press 12kg (6rpm)
Not too bad.

4 Min Press 8kg (10rpm)
Went 6 min at 10rpm. Started feeling this one on left into third minute, but still ok.

6 Min Snatch @ 12kg (15rpm)
Good set.

7/18 Kettlebell Training

Managed to hurt my knee throwing a jump round kick during karate sparring on 7/10. There's a saying: it's not the jumping that I'm worried about, it's the landing. When I landed my leg planted and the rest of my body tried to fall back. The knee bent sideways. I have an MRI scheduled for Monday.

6 min Snatches @ 12kg 15rpm
Good set. Knee handled it pretty well. Was stiff at first, but seemed to work itself out.

4 min Press @ 8kg 8rpm
Easy enough.

4 min Press @ 8kg 10rpm
4 min Press @ 12kg 8rpm
Tough on left side. Easier on right.

6 min Clean @ 16kg 12rpm
This one bothered my knee. It may have been the rpm.

7/9 Kettlebell Training

Workout #2
Optional 24kg (5/5 OAJ) 1- 2 sets
5R/5L Hit all five on both hands. Happy with how this went.

6 Min OALC @ 20kg (9rpm)
Left: 9/9 Right: 9/9/7
Decided to go two min on left because my elbow was bugging me. I hit rep 8 on the last min of right hand a second or two after the min was up. Speed was fairly fast. I would have had to slow down if I had finished out the three minutes on the left hand.

6 Min OALC @ 16kg (12rpm first min, 8rpm 2nd minute, 12rpm)
Left: 10/8/10 Right: 11/9/11
The reps went something like what I have posted there. I just didn't have 12rpm in me today. Maybe if I had done this set first, I could have hit it. I like the idea of this set though. I would like to give it a try on another day.

4 Min Cleans @ 20kg (12rpm)
Left: 12/12 Right 12/12
Thought about skipping this set, but decided to see what I could do anyway. Worked on keeping the bell in the "C" of the thumb and index finger on the downswing. I was better at it, but it still needs some work. Took a little skin off my hands between the OALC and cleans today largely due to the humidity. Dry underneath though so not a big deal.

7/5 Kettlebell Training

Independence Day Fun Workout
6 min Snatch @ 12kg (15-16 rpm)
6 min OALC @ 16kg (10rpm)
3 x 20L/20R Swings @ 16kg

Nice break from 20kg OALC. Snatch speed was fast.

7/4 Kettlebell Training

Workout #4
8 Min OALC @ 20kg (7-8rpm)
Left: 8/8/6
Right: 8/8/7/7
It would have helped to rest today and do this workout tomorrow, but I have already missed too many workouts this week. I switched after 3 minutes on the left.

8 Min OALC @ 16kg (10rpm)
Good set. I made an effort to have a faster jerk motion on the left. My "fastness" fell off during the last couple minutes of the right hand, but still managed the required 10rpm.

OAJ @ 24kg 5R/5L
Added this in for today. Went well. I am feeling more confident on my left, but still not enough to want to start out on that hand necessarily.

6/28 Kettlebell Training

Workout #3
6 min OALC @ 16kg (10rpm)
rest 2 min
6 Min OALC @ 16kg (8-10rpm)
rest 2 Min
6 Min OALC @ 16kg (8-10rpm)

This is a good conditioning workout. I did 10rpm for the first two sets and dropped back to 8rpm on the last set. The weather was warm and humid which had some affect. I might have been able to eke out one more set at 8rpm.

6/27 Kettlebell Training

Workout #2
3 X 4 Min OALC @ 20kg (10rpm, 9, 8) I want to try to get the speed up.So, if you can maintain 10rpm on the second set do it.
First set: 18 reps left / 18 reps right
Second set: 17 reps left / 17 reps right
Third set: 16 reps left / 16 reps right

Learned something new this weekend. I have been concentrating so much on catching the bell on the second dip that I was pulling out of the initial bump too early. Focused on extending through the initial bump to extract as much power as I could from that movement. The second dip just came naturally after that. I could really tell the difference especially on my left side. I will have to keep working on it, but this is pretty cool.

4 Min Cleans @ 20kg (15rpm)
15rpm but I still am not comfortable with cleaning the 20kg. Maybe it is because it is still heavy for me, but I haven't found a groove that I like. When I don't follow the bell back enough, my left shoulder takes too much abuse. When I follow back more to take the load off my shoulder, it takes too long. This is frustrating.

6/22 Kettlebell Training

Workout #1
6 min OALC @ 20kg (9rpm)
Left: 9/9/7 Right: 8/9/8
I can't remember if I had 8 or 9 reps on the first two minutes of the left hand. I think that it was 9 each, but I could be wrong. Naturally, being tired, I forgot about not facing the mirror and I forgot about not following the bell on the clean quite so much. This set was not one of my best performances.

6 Min OALC @ 16kg (10rpm)
Pretty good set.

1 X 6L/6R OAJ @ 24kg
6R/4L+1L
Started with right. Set the bell down after missing the fifth rep on the left side. Managed one more rep on the left and then missed the next two reps. Called it.

6/20 Kettlebell Training

Workout #4
2 X 8 Min OALC @ 16kg (11, 9rpm)
First set: Lost control of the kettlebell just into the fourth minute of the left hand. Grabbed it with other hand so went ahead and switched. The set ended up being 7 minutes instead of 8 minutes. I didn't quite make the 11rpm for the entire set.

Realized that looking at the mirror even during the jerk portion is messing me up. Maybe it's a mental thing, but I do better if I am not staring at myself in the mirror.

Second set: Made 9rpm over the 8 minute set. Filmed myself from the side which provided some interesting perspective. My right jerk is farther behind my head than my left jerk. My left arm ends up being beside my ear while my right arm ends up behind my head. Another thing that I noticed is that my right clean looks smoother than my left clean. I was pulling the kettlebell forcefully to my body on the left where it seems to smoothly go into position on the right. Coach says (and has said before) that I need to keep my elbow closer to my body. I'll keep working on it.

6 Min Cleans @ 20kg (10rpm) - optional
Skipped due to time and my shoulder still bugging me.

6/19 Kettlebell Training

Workout #2
3 X 4 Min OALC @ 20kg (10, 9, 8rpm) Just try to come as close to possible to hitting the rpm.
10rpm set - 10L/9L/10R/10R
9rpm set - 9L/9L/9R/9R
8rpm set - 8L/8L/8R/8R

Taking four days between workouts and doing this workout in the morning before going to work both helped. Felt good about the almost 10rpm set and hanging on for the other sets as well.

4 Min Cleans @ 20kg (12-14rpm)
14rpm. Decent set.

6/13 Kettlebell Training

Workout #3
Plan was to start with Workout #1 and see if I could hit the first set. Unfortunately, the leg workout yesterday took too much out of me. I switched to this workout.

6 Min OALC @ 20kg (8rpm)
9L/9L/5L+2R/7R/9R/7R

6 Min OALC @ 16kg (10-11rpm)
11rpm. Felt left rotator cuff. I thought that holding the heavy jerks for an extra second on the left side could have caused it, but it may be something else. From watching the 20kg set on video, the left side is very wobbly on jerk portion. My guess is that while the heavy jerks may have contributed, my shoulder taking the brunt of the wobbling around with the 20kg until finding fixation at the top was a large factor. It is still bothering me hours after the workout.

2 X 6L/6R OAJ @ 24kg
First set: 6R/1L+2L
Second set: 1R
Called it.

6/12 Leg Training

Squat
2 sets x 5 reps @ 70kg
2 x 2 @ 80kg
3 x 2 @ 90 - Had one rep that was a miss.

Box Squat
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
1 x 5 @ 70kg

SLDL
2 x 8/8 @ 12kg kettlebell
2 x 8/8 @ 16kg kettlebell

6/11 Kettlebell Training

Workout #4
2 X 4 Min OALC @ 20kg (9rpm)
First set: Left 9/9 Right 9/9
Second set: Left 9/9 Right 10/8
I did not expect to be able to hit these numbers, but I did. They were both difficult but doable sets. Cardio was taxed.

6 Min Cleans @ 20kg (10rpm)
Good set.

6 Min OALC @ 16kg (10rpm)
Good set.

Optional 2 X 5L/5R OAJ @ 24kg
Started with the right on first set and left on second set. Made 5/5 for both sets.

6/8 Kettlebell Training

Workout #3
3 X 6 Min OALC @ 16kg (12, 11, 10) Basically slow down each set
First set: Left 12/11/12 Right 12/12/12
Surprised myself by coming this close to a 6 minute 12rpm set with the 16kg.

Second set and third set were 11rpm and 10rpm respectively. The first set taxed my cardio which was not that unexpected.

6/7 Kettlebell Training

Workout #2
1 X 6L/6R OAJ @ 24kg
5R / 2L + 3L. Interesting. Somehow either I did 6 reps on each hand and recorded it wrong or I misread and did 5 on each hand by mistake. I can't remember.

6 Min OALC @ 20kg (8rpm) - or as close to 8rpm as you can do
Left: 8/8/7 Right: 8/8/8

4 Min OALC @ 20kg (8rpm)
Left: 8/8 Right: 8/8

Decent workout overall.

6/5 Kettlebell Training

Workout #1
8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Hit my cardio more than anything. Good set overall.

4 Min OAJ 20kg (8rpm)
Good set.

6 Min Cleans @ 20kg (10rpm)
Good set.

This workout was on Saturday morning and my previous workout was on Friday after work. I could feel that I was not adequately recovered, but it was still a good session.

6/4 Kettlebell Training

Workout #3
3 X 4 Min OALC @ 20kg (8rpm)
8rpm for all three sets. These sets felt good. I worked on engaging my stomach area as an assist to the hip bump on my left side. I already do that instinctively on my right side. I also experimented with not following the clean as far back as I usually do. It saved me some time.

6 Min OALC @ 16kg (10rpm)
Good set.

Optional 1 X 6L/6R OAJ @ 24kg
6R / 6L One on the left got away from me a little, but I was able to control it.

6/2 Kettlebell Training

Workout #2
2 X 5L/5R OAJ @ 24kg
The first set was 5R and 2L. I set the kettlebell down after missing the third try on the left. After a slight break, I did three more jerks on the left for a total of five jerks. The next set was 5L and 5R.

4 Min OAJ @ 20kg (8rpm)
Left: 8 / 8 Right: 8 / 8

8 Min OALC @ 16kg (10rpm)
Left: 10 / 10 / 10 /10 Right: 10 / 10 / 10 /10
Set went ok. Right arm was bothering me where the kettlebell sits. Decided to skip the last set. Hopefully, it heals up soon. I plan to add some more padding for the next workout.

6 Min OALC @ 16kg (10rpm)
Skipped.

6/1 Kettlebell Training

Workout #1
6 Min OALC @ 20kg (7rpm)
Left: 7 / 7 / 6 Right: 7 / 6 / 7
I lost count on the fifth minute so it could have been 7 reps instead of 6. Didn't feel like I had a good first bump on the left side. My shirt was slippery so that didn't help.

6 Min OALC @ 16kg (10rpm)
Good set. I can tell that since I am not doing as many 11/12 rpm sets with the 16kg that 10rpm is feeling fast. Working a full day before the set is a contributing factor as well.

4 Min Cleans @ 20kg (12rpm)
Worked on keeping my elbow close to the body and avoiding the hot spot areas on my palms. I did better at the second point on my left hand. For some reason, it felt like there was no avoiding that area on my right hand.

5/30 Kettlebell Training

Workout #1
3 x 4 min OALC @ 20kg (8rpm)
All three sets were 8L / 6L / 8R / 8R. My legs were sore from doing legs and kettlebells in the same day yesterday. It's probably mostly if not all from doing the leg workout. I was conservative on the left side to make sure that none of the reps got away from me. One rep twisted on the right, but I was able to control it.

6 min Cleans @ 20kg (8rpm)
Stopped at 5 minutes. Left: 8 / 8 / 7 and Right: 8 / 8. The hot spots on my hands were bothering me.

Optional 24kg OAJ
5R / 5L. This set was pretty cool. I think that the painstaking work with the 20kg is paying off some. The 24kg did not feel as heavy (read intimidating) as it has in the past.

5/29 Kettlebell Training

Workout #2
2 x 6 MIN OALC @ 16kg (10rpm)
Did this workout after doing legs this morning. Both sets were good.

6 MIN Cleans @ 20kg (8rpm)
Decided to try 10rpm instead of 8rpm. Did ok.

5/29 Leg Training

Squat
2 sets x 5 reps @ 70kg
3 x 5 @ @ 75kg
1 x 3 @ 75kg
3 x 3 @ 80kg

Jump Squat
3 x 30 @ 70kg
1 x 50 @ 70kg

SLDL
2 x 8L/8R @ 12kg
1 x 8L/8R @ 16kg

5/27 Kettlebell Training

Workout #4
6 Min OALC @ 20kg (6rpm)
Left: 6 /6 / 6 Right: 6 / 6 / 6
Pace felt slow, but still a decently hard set for me. It was probably more length of set vs pace that I was feeling. I need to put more time in with the 20kg overall.

4 Min OALC @ 20kg (6rpm)
Left: 6 / 6 Right: 6 / 6

6 Min Cleans @ 20kg (10rpm)
I was definitely feeling it on the last minute of each hand. I like these sets because it allows me to work on my technique. I worked on how the kettlebell lands in the rack. Sometimes, I could almost lay it up there. Other times, I whacked myself. Either way, it was good practice. I am having difficulty with any type of finger lock with this weight so my palms are developing hot spots. I suppose heat and humidity could be playing a part in that though.

Optional Jerk Set with 16kg - 6 min - 10rpm
Good set.

5/25 Kettlebell Training

Workout #3
3 X 4 MIN OALC @ 20kg (8rpm)
Made 8rpm for all three sets. Left hand was more difficult in the third set, but made it through.

6 Min OALC @ 16kg (10rpm)
10L / 10L / 9L / 1L+10R / 10R / 10R
The 20kg sets took a lot out of me, but I made it through this set as well.

5/23 Kettlebell Training

Workout #2
Optional 24kg work
Five reps with right arm.

8 Min OALC @ 16kg (6rpm)
Decided to count my set from the MMKI meet for this one.

8 Min Cleans @ 20kg (8rpm)
Good set. Nice to work the 20kg for a little longer set.

6 Min OAJ @ 16kg (10rpm)
Good set.

Added 10 Min Snatch @ 12kg switching every minute (12rpm)
Decided to work on some snatching. I set the bell down at 2 minutes to wrap my right arm. The bruise is better, but the arm is still sore. If nothing else, this set gave me an opportunity to work on my technique.

Mid Michigan Kettlebell Invitational

Time for the MMKI once again. I couldn't help but remember that last year I competed with the 12kg for all three events: OAJ, Snatch and OALC. What a difference a year makes in this sport. This year I competed with the 16kg in one event: OALC. My total reps was 105. I could probably have gone slightly faster, but I was worried about starting out too fast. My goal was to make at least 100 reps which I did. This set qualifies as a Level 1 OALC set for the IKFF and is a competition PR for me.

Mr. Sherman weighed in at just under 78kg. Nice job making weight. He made 172 snatches and around 70 jerks with the 24kg. Unfortunately, he also tore a nice chunk out of his palm during a three minute set snatching the 32kg which occurred at the end of the competition. He snatched it for 50 reps during that time.

Here are his jerk and snatch sets on YouTube.
http://www.youtube.com/watch?v=EFsV2NjT7BQ
http://www.youtube.com/watch?v=t1NOuPYEopc

5/18 Kettlebell Training

Workout #1
6 Min OALC @ 16kg (8rpm)
rest 90 seconds
6 Min OAJ @ 16kg (10rpm)
rest 90 Seconds
6 Min Cleans @ 16kg (10-12rpm)

Accidentally rested an additional 10 to 15 sec between OALC and OAJ. Did 12rpm on the cleans which winded me. Overall, this workout went well.

5/17 Kettlebell Training

Workout #4
Practice OAJ if you would like with 24kg
Skipped this again. Will probably do at least right arm next time.

6 Min OALC @ 20kg (6rpm)
4 Min OALC @ 20kg (8rpm)
6 Min OALC @ 16kg (10rpm)
Did all three sets with required rpm. Started feeling my elbow in between the first and second OALC sets, but not enough to stop. Still need to work on the timing of straightening my knees on the clean. I would like to clean the kettlebell UP to the rack position vs. OUT and IN to the rack position.

5/16 Leg Training

Squats
3 sets x 5 reps @ 55kg
6 x 3 @ 65kg

Box Squat
3 x 5 @ 35kg
3 x 5 @ 45kg

SLDL
3 x 8/8 @ 16kg kettlebell

20min Elliptical

5/15 Kettlebell Training

Workout #2 revisited
Optional 24kg work. Do as many reps as you can safely.
Skipped the 24kg for today. Will come back to them when I have more confidence in my elbow.

2 X 4 Min OALC @ 20kg (8rpm)
First set: Left 7 / 6 Right 8 / 8
Second set: Left: 7 / 7 Right 8 / 8
On the second set, I really focused on having my left elbow firmly rooted on my hip prior to the jerk. I felt the difference both in terms of the kettlebell’s trajectory and the how much power that I was conveying on the bump. I had considered dropping down to the 16kg for these sets, but decided to use the 20kg as written. Instead, I just used a little slower rpm on the left vs. the right side.

1 X 6 Min Cleans @ 20kg (10rpm)
The set wasn’t hard physically, but I was tired mentally. Good practice, though and elbow did all right.

6 Min OAJ @ 16kg (10rpm) - just for jerk practice
Good set.

My wrists are sore from deconditioning. I need to be more consistent as far as kettlebell workouts. My plan is to finish out my current set of workouts by doing workout #4 on Monday. Feeling good about how the elbow held up today.

5/13 Kettlebell Training

Workout #3
6 Min OALC @ 16kg (8rpm)
rest 2 Min
6 Min OAJ @ 16kg (8-10rpm)
rest 2 Min
6 Min Cleans @ 16kg (10rpm)
Looks like I am moving from the 12kg to the 16kg for my Fitness Protocol type workouts. I think that it is a good move. Would love it if I could snatch the 16kg with my left, but that is an old story which is best left for another post. Felt my elbow, but did ok with this workout.

6-8 min Snatch Practice @ 8kg (16rpm)
Didn’t want to chance snatching on my left so I did five minutes at 16rpm on my right. I am also considering that my left arm may never be up to snatching heavier weights for any length of time. It's a depressing thought.

Naturally my back felt weird so I tried two sets of 25 swings on my left with the 8kg. Back still feels out of whack.

5/5 Kettlebell Training

Workout #2
Optional 24kg work. Do as many reps as you can safely.
Did 5R / 5L

2 X 4 Min OALC @ 20kg (8rpm)
I was about two and half minutes into the left hand on the first set when I hurt my elbow. My elbow slid down when I was performing the jerk motion so the jerk came off to the side. I think that I hurt it when I tried to control the kettlebell. I switched early and did three minutes on my right at 8rpm if my memory is correct. I tried to jerk a 12kg a couple times, but felt my elbow so ended up bagging the workout.

1 X 6 Min Cleans @ 20kg (10rpm) – not done
6 Min OAJ @ 16kg (10rpm) - just for jerk practice – not done

5/9 Leg Training

Squats
2 sets x 5 reps @ 55kg
6 x 3 @ 65kg

Jump Squats
1 x 40 @ 65kg
1 x 60 @ 65kg
1 x 70 @ 65kg
1 x 80 @ 65kg

SLDL
2 x 8/8 @ 12kg kettlebell

5/3 Kettlebell Training

Workout #1
6 Min OALC @ 20kg (6rpm)
Left: 6 / 6 / 6 Right: 6 / 6 / 6
Felt good to actually complete a 20kg set. I still feel like I am missing something from the first bump, but maybe it has to do with acclimating to a heavier kettlebell.

2 X 6 Min OALC @ 16kg (10rpm)
Both sets were 10rpm. Had over an hour break between the 20kg set and these two sets. Not used to the speed so I was behind a little from how I like to pace a set. A couple minutes may have had 9 reps while the next minute had 11 reps, if that makes sense.

6 Min Snatch @ 8kg (16rpm) - optional and practice if there is time.
This set was around 15 to 16rpm. I played around with different pieces such as straightening the knees, finger lock etc. I am still looking for a groove.

5/2 Leg Training

Squats
2 sets x 5 reps @ 45kg
5 x 3 @ 55kg

Jump Squats
1 x 30 @ 45kg
2 x 40 @ 45kg
1 x 60 @ 45kg

Elliptical
20 min

5/1 Kettlebell Training

Workout #4
8 Min OALC @ 20kg (7-8rpm)
Left: 8 / 8 / 5 Right: 8 / 8 / 8 / 8
My plan was to go 8 rpm and slow down to 7 or less if I needed to do so. Unfortunately, the last four or five reps on the left side required so much effort that I switched at 3 minutes to the right hand. I was not getting the first bump so I was having to dip really low to catch the bell. The dojo was very humid so that affected my performance as well.

4 Min Cleans @ 20kg (10rpm)
There are some days when I am happy that CI is my coach. I worked on straightening the knees on the upswing of the clean. Wow, what a difference. The bell swings up vs. out more.

6 Min OAJ @ 16kg (10rpm)
Very short rest period between the cleans and this set. This set went fairly decently.

4/28 Kettlebell Training

Workout #2
6 Min Snatch @ 12kg(16rpm)
Rest 30s
6 Min OAJ @ 12kg (15rpm)
rest 30s
6 Min OALC @ 12kg( 8rpm)
Added in a 6 Min Snatch @ 8kg set

Somehow, I only did 5 min on the OAJ so I added a minute to the OALC set. The OAJ and OALC sets were fairly easy. The snatch set was difficult. I am trying to control it more at the top which wears my grip out, but seems to help my elbow.

I realized on the 8kg set that I was popping my hips too quickly out of the backswing which caused the bell to swing out too far on the upswing. By waiting, I was able to make the bell swing in more of an upward arc closer to my body.

4/25 Kettlebell Training

Workout #3 (Swapped with Workout #2)
1 X 5L/5R OAJ @ 24kg
5R / 4L Tried for the fifth rep on the left after setting the bell down, but did not happen.

6 Min OALC @ 20kg (8rpm)
Left: 8 / 8 Right: 8 / 8 / 8
Reps were becoming sloppy on the left so switched at two minutes. My legs were not engaging like I need for this weight at this rpm.

6 Min OALC @ 16kg (10-11rpm)
Left: 11 / 11 / 11 Right: 11 / 11 / 11
Made the rpm, but this was a hard set.

4/21 Kettlebell Training

Workout #3 (Forgot to write up for blog. Goes after 4/19 workout.)
4 Min OALC @ 20kg (8rpm) - just a practice set for pace.
6 Min OALC @ 12kg (10rpm)
Rest 60 Seconds
6 Min OAJ @ 12kg (15rpm)
rest 60 Seconds6 Min OALC @ 12kg (8rpm)

Something is still tweaked in my arm from Workout 2 so I skipped the 20kg set. I swapped out the first 12kg oalc set for a 12kg snatch set at 15rpm. Funny thing is that my arm didn’t bother me as much for the snatch as it did cleans. Weird. I worked on aggressively stopping the kettlebell on the left side at lockout. Basically, went through the 12kg sets one time.

4/24 Kettlebell Training

Workout #1
2 X 4L/4R OAJ @ 24kg
4R / 4L on both sets. They weren't the greatest looking OAJs, but it's a start.

3 X 4 Min OALC @ 20kg (8rpm, 7rpm, 6rpm)
Made the required rpm on all three sets. What stood out again is the difference between the arms. The right side is definitely better than the left. I tend not to reach my elbow to my hip on the left side, where on the right my elbow goes right to my hip. I believe that I am losing some of the energy from the first bump because of this fact. I am tighter in the shoulder/trap area on the left so that may be part of the reason. I've noticed that I have a tendency to not reach my hip on the left with the 16kg bell as well.

4/19 Kettlebell Training

Workout #2
2 X 6L/6R OAJ @ 24kg (Be safe on these and cut to one set if necessary)
First set: 6R / 2L (tried 6 times on left)
Second set: 6R / maybe 3L (tried about 6 times on left)
I didn't have the confidence on the left today. The 24kg was intimidating me. I tweaked a little something in my left hand while trying to control the bell which affected the 20kg oalc set.

6 Min OALC 20kg (8rpm)
Left: 8 / 8 Right: 8 / 8 / 8 Total time: 5 minutes
I switched after two minutes on the left hand. I was struggling enough that I didn't want to risk doing something stupid to my elbow.

6 Min OALC @ 16kg (10rpm)
Decent set.

I think that the weekend took more out of me than I realized. It's a temporary setback.

Great Lakes Kettlebell Championships 4/17/2010

Results with 20kg: Left: 34 reps Right: 36 reps Time: 10 minutes

It was about a five hour drive up to Traverse City, but I had three days of rest before the competition. This was my first 20kg OALC set in competition and I am quite happy with it. There is room for improvement of course, but it gave me the opportunity to see where I am currently with this bell.

Interestingly, the 16kg and 20kg bell felt similar from a heaviness perspective. What I think helped me is that the fast pace 16kg OALC sets made this set at 7rpm feel slow by comparison.

4/13 Kettlebell Training

Workout #1
1 X 5L/5R OAJ @ 24kg
5R / 5L One of reps on the left side went farther back than it should but I was able to control it.

8 Min OALC @ 20kg (6-8rpm) Basically start at 8rpm and slow down if needed.
Left: 8 / 8 / 8 / 5 Right: 8 / 8 / 8 / 7
I swung an extra time on one or two of the cleans on the left side. Main issue for both hands was losing my grip. Once the grip started to go on the left, the lockouts followed shortly thereafter.

4 Min Cleans @ 20kg (10rpm)
Worked on variations to find a good way to clean the 20kg. Haven’t quite found the groove yet.

4/11 Kettlebell Training

Workout #4
1 X 5L/5R OAJ @ 24kg
Started with right again: 5R / 5L

2 X 4 Min OALC @ 20kg (8rpm)
Both sets were 8rpm. First set lockouts were very wobbly on the left side. Second set made an effort to drop quickly under the bell on that side. It made a difference both in terms of lockout and speed of the lift.

6 Min OALC @ 16kg (10rpm)
Could have been better, but hit 10rpm. This was an early morning workout so that might have contributed to some tiredness in addition to the previous sets.

4/8 Kettlebell Training

Workout #3
6 Min Snatch @ 12kg (15rpm)
Rest 2 Min
6 min OAJ @ 12kg (15rpm)
rest 2 Min
6 Min OALC @ 12kg (10rpm)
Do this a 2nd time if time permits and slow down if needed (Or shorten to 4 min)

Went all the way through one time. Was tired and really not feeling it today, but decided to go ahead and repeat with 4 min sets. Unfortunately, my elbow loudly complained on the snatch set on the second time through so I decided to settle for four sets today.

I noticed a couple differences between the two arms at lockout during the two snatch sets though. On the right, it feels like I start to engage the lockout earlier. The bell seems more controlled and doesn’t seem to jar my arm as much at the final lockout. The bell also seems to maintain contact with my forearm during the process of locking out to a certain extent. It moves on the forearm of course, but I seem to maintain awareness of it. On the left, I don’t notice either of these things. It feels like it, I get to lockout and the bell jars as it falls into place. I lose contact with the forearm too. I think that the final positioning is ok, but it falls into place vs. rolling into it. Maybe I’m overanalyzing, but I want to move past this obstacle.

4/7 Kettlebell Training

Workout #2
1-2 Sets of 5L/5R OAJ @ 24kg
First set: 5R / 5L Second set: 5L / 5R
Decided to start on my right to build confidence and muscle memory before trying my left this time. It worked. On the second set, I switched back to starting with my left.

3 X 4 Min OALC @ 20kg (8rpm) Rest as needed
Left: 8 / 7 Right: 8 / 8
Left: 8 / 7 Right: 8 / 8
Left: 6 / 6 Right: 8 / 8

I have to admit that I thought my coach was expecting a lot when she asked me to do three sets of six minutes with the 20kg. Luckily, right before I started these sets, I realized that they were four minute sets not six. Never doubted you for a minute coach, lol.

I was pulling too much with my arm when cleaning the kettlebell on the first set. Need to initiate with the legs in order to save my grip and my elbow.

6 Min OALC @ 16kg (10rpm) - This is optional and you can go slower if needed
Did not do this set. I was feeling my elbow after the second of the three sets on the 20kg OALC. Decided to go ahead with the last 20kg set and skip this one.

4/4 Kettlebell Training

Workout #1
1 X 5L/5R OAJ @ 24kg
Left: 1 Right: 5
Started out on the left side which was a mistake. No reps. Set it down and tried with the right. Made 5 reps without a real issue. Set it down and tried again with the left. Made one rep, but dropped it on one of the next couple attempts.

6 Min OALC @ 20kg (8rpm)
Left: 8 / 8 / 8 Right: 8 / 8 / 8
Surprised myself by being able to complete this set with the requested rpm. I did feel it in the legs which is different from the 16kg sets usually.

4 Min OAJ @ 20kg (8rpm)
4 Min Clean @ 20kg (8rpm)
After the OALC set, both these sets were easy. Actually, I had been working to this pace with the 20kg OAJ and Clean sets that coach has given to me in previous workouts. I'm guessing that I should have held the lockout for a couple of seconds on the OAJs though?

4/3 Kettlebell Training

6 Min oalc @ 20kg (6 to 8 rpm)
Left: 6 / 7 / 5 Right: 7 / 14 / 21
The differences between my left and right sides really shows up when I use a heavier weight for a set. This pace is about where I am at for the 20kg. It was pretty cool to see what I could do with the 20kg for OALC.

6 min oalc @ 16kg (11rpm)
Left: 11 / 11 / 10 Right: 11 / 11 / 11
Feeling the after effects of the 20kg set. Almost made the numbers, but the set was not pretty.

4/1 Kettlebell Training

Workout #5
3 X 10L/10R OAJ @ 20kg
2:30 per set

6 Min Snatch @ 12kg (16rpm)
Winded, but elbow held up ok. Felt my shoulder from a couple days ago.

6 Min OAJ @ 16kg (12rpm)
Not as bad as I thought that it would be.

3/29 Kettlebell Training

Workout #4
2 X 12L/12R OAJ @ 20kg
Tweaked my left shoulder when I lost control of the kettlebell. I was distracted by a small child so that probably played a part. It was on the last part of the second set on the left side. I had considered lifting tomorrow, but I think that I will give it a rest and see how it feels in a day or more.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Definitely more control on the right side, but feels good to make the numbers.

8 Min OALC @ 12kg (12-13rpm)
Switched at 3 minutes on the left side. Was really feeling the shoulder by that point. All seven minutes were either 12 or 13 rpm.

3/27 Kettlebell Training

Workout #3
1 X 12L/12R OAJ @ 20kg
8 Min OALC @ 16kg (11rpm)
Left: 11/11/10/10 Right: 11/11/11/10
Used a "new" kettlebell that weighed 16kg on this set, and an "old" kettlebell that weighed 15.4kg on the next set. Huge difference in how the kettlebells felt between the two sets. The difference in weight is 1.32 lbs.

6 Min OALC @ 16kg (11rpm)
Left: 11/12/10 Right: 13/11/9
I could have put in a couple more reps or so, but I didn't because I knew I had already hit the 33 mark (11 reps x 3 min). Some of it was because I was already warmed up, but some of it was the 0.6kg lighter "16kg" kettlebell.

3/25 Kettlebell Training

Workout #2
6 Min Snatch @ 12kg (15rpm)
rest 2 min
6 Min OAJ @ 12kg (14rpm)
rest 2 Min
6 Min OALC @ 12kg (10rpm)
Go through this 2 times if you have time and reduce the pace or duration.

Went through two times but I subbed 6 Min OALC @ 12kg (10rpm) for the snatches on the second time through. Snatches felt awkward. Overall, good workout.

3/22 Kettlebell Training

Workout #1
4 Min OAJ @ 20kg (7rpm)
Left: 14 reps Right: 14 reps. It was early morning so I felt sluggish, but this set wasn't too bad from a rpm perspective. Even on sets that are just reps, I usually go about 8 rpm.

2 X 6 Min OALC @ 16kg (12rpm)
First set: Left: 34 reps Right: 34 reps
Slowed down slightly on the left about the third minute because I didn't like how the reps were looking. I didn't want to chance bad reps on my elbow.

Second set: Left: about 26 reps Right: 33 reps
Tore my palm on the left side so switched about the 2:20 mark. The skin is dry underneath, but it looks like a small blister it still there next to the torn area.

3/20 Kettlebell Training

Workout #4
1 X 15L/15R OAJ @ 20kg
6 Min OALC @ 16kg (12rpm)
I ended up doing 35 reps on the left hand and either 34 or 35 reps on the left hand.

6 min OAJ @ 16kg (12rpm)
Good set. Felt a little unbalanced in the rack position. I think it maybe because I don’t have to worry so much about a good rack position with long cycle so I am out of practice.

6 min OALC @ 12kg (13rpm)
This set ended up with 38 reps on both hands.

It has been hard to fit training into my schedule with my new job. It's a great job, but the hours are long currently. This is only my fourth kettlebell workout in two weeks.

3/16 Kettlebell Training

Workout #3
2 X 14L/14R OAJ @ 20kg
8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 and Right: 10/11/11/10

8 Min OALC @ 12kg (13rpm)
13 rpm

3/12 Kettlebell Training

Workout #2
3 X 6 Min OALC @ 16kg (10rpm) - rest 6 - 10 min between sets

Made 10rpm on all three sets. The last set was quite difficult. My legs are feeling heavy. My elbow has been acting up for the last couple of days as well. I think that I am going to take tomorrow off and see if I can fit a workout in on Sunday.

3/9 Kettlebell Training

Workout #1
1 X 15L/15R OAJ @ 20kg
Spread this set out over about 3:50.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/10 Right: 11/11/10/10
Was not so much out of breath as I ran out of time per minute. I need to move faster.

6 Min OALC @ 16kg (10rpm)
Left: 10/10/10 Right: 10/10/10
Good set.

3/8 Kettlebell Training

Workout #5
2 X 12L/12R OAJ @ 20kg

10 Min OALC @ 16kg (10rpm)
Left: 10/10/10/10 Right: 10/10/10/10
Made 10 rpm, but not sure if I would have made 11 rpm.

6 Min OALC @ 12kg (13rpm)
Left: 12/13/12 Right: 13/13/12

3/4 Kettlebell Training

Workout #3
4 Min OAJ @ 20kg (7-8rpm)
8 Min OALC @ 16kg (11rpm)
8 Min OALC @ 12kg (13rpm)

This workout went ok. I made all the reps in all the sets if I remember correctly.

3/3 Kettlebell Training

Workout #2
2 X 6 Min OALC @ 16kg (12rpm 1st set, 10 rpm second set)
First set: 12L / 12L / 11L / 1L + 12R / 12R / 12R
Second set: 10L / 10L / 10L / 10R / 10R / 10R
The second set felt slow compared to the first set. I took about a 13 minute break in between sets. Should I adjust the amount of time between sets longer or shorter?

1 X 8 Min OALC @ 12kg (13rpm)
Fast set. I was on a 13 rpm pace all the way up to the last minute. Somehow, I lost count on that minute. It was somewhere between 10 to 13 reps.

3/1 Kettlebell Training

Workout #1
1 X 14L/14R OAJ @ 20kg
Did this set in 3:30 @ 8rpm. Warmup.

10 Min OALC @ 16kg (10rpm)
Left: 10/10/10/10/10 Right: 10/10/10/10/10
Good set. Not as easy as it has been, but doable.

6 Min OALC @ 16kg (10rpm)
Good set.

2/27 Kettlebell Training

Workout #5 (switched workouts 4 and 5)
2 X 10L/10R OAJ @ 20kg
Legs felt tired, but completed both sets.

8 Min OALC @ 16kg (11-12rpm)
Left: 11/12/10/10 Right: 11/11/11/10
Really struggled with this set. I'm worried that my kettlebell performance is going to suffer as I start this new job.

20 Min OALC @ 12kg (12rpm) - switch hands on the minute
Good set. Was not really breathing hard, but I could tell that it was a long set.

2/25 Kettlebell Training

Workout #3
8 Min OALC @ 16kg (11rpm)
Managed 11rpm.

6 Min OALC @ 16kg (12rpm)
Did not complete this set. I was trying to deal with something related to work, and took a call about a minute into the set. I wasn't feeling this one anyway.

8 Min OALC @ 12kg (12rpm)
Lengthened the set to 10 minutes as part of a make up for not completing the previous set.

My right forearm is bruised from yesterday's workout. I am taking a day off tomorrow.

2/24 Kettlebell Training

Workout #2
2 X 12L/12R OAJ @ 20kg
Good sets.

3 X 6 Min OALC @ 16kg (12rpm) - slow down if needed. rest 6 min between sets
First set: Left 35 reps Right 35 reps
Second: Left 35 reps Right 35 reps
Third: Left 33 reps Right 34 reps

This was a little different type of workout, but I liked it. It seemed to give me more time at the faster pace. It also allowed me to fit five sets into a small amount of time.

2/22 Kettlebell Training

Workout #1
1 X 10L/10R OAJ @ 20kg
Good set. Did 12L/12R because I did not have the actual workout sheet with me. I was doing this workout from memory.

8 Min OALC @ 16kg (12rpm)
Left: 12/12/11/9 Right: 12/12/12/10 for a total of 44 on the left and 46 on the right. Goal was 48 reps per side. Winded which is par for the course. Left is shaky in the lockout position. Both sides could stand to have a slightly longer lockout.

8 Min OALC @ 16kg (10rpm)
Ok set.

2/21 Kettlebell Training

Workout #5
2 x 10/10 OAJ @ 20kg
Both good sets.

2 X 6 Min OALC @ 16kg (12rpm)
First set: Left 12/12/12 Right 12/12/12
Second set: Left 12/12/12 Right 11/13/12
Found one more thing not to do on a sore elbow. On one of the lockouts of the second set, I let my arm twist counter clockwise. My elbow complained, but we’ll see how it holds up over the rest of the day.

10 min OALC @ 12kg (12rpm)
Good set. I was tired from the rest of today's workout, but 12rpm is not that big of a deal anymore with the 12kg. It is kind of cool that I am doing level 1 OALC as just another set in the workout of the day.

2/19 Kettlebell Training

Workout #4
1 x 10/10 OAJ @ 20kg
Good warmup

8 min OALC @ 16kg - 11 rpm
Left: 11/11/11/11 Right: 11/11/11/11
Good set. Elbow was a little sore going into today's workout, but focusing on the first bump helped.

6 min OALC @ 16kg - 11 rpm
Left: 11/11/11 Right: 11/11/11
Also a good set.

8 min OALC @ 12kg - 12rpm
Left: 12/12/12/12 Right: 12/12/12/12

Today was a good workout overall. I am happy with how my elbow is progressing, but I want to take tomorrow off to be on the safe side.

2/18 Kettlebell Training

Workout #3
1 x 10L/10R OAJ @ 20kg (added)
Nice warm up for the next set.

6 Min OALC @ 16kg (12rpm)
Left: 12/12/12 Right: 12/12/12
Set went better than I expected although I felt like I struggled on the last minute of the left side.

6 Min OALC @ 16kg (10rpm)
Good set.

1 x 10L/10R OAJ @ 20kg (added)
Good set.

2/17 Leg Training

Squat
1 set x 10 reps @ 60kg

Kettlebell
10 min OALC @ 8kg (4 to 5 rpm)

Squat
1 x 10 @ 60kg

Kettlebell
10 min OAJ @ 8kg (6 to 7 rpm)

Squat
5 x 10 @ 60kg

2/16 Kettlebell Training

Workout #2
10 Min OALC @ 16kg (10rpm)
Left: 10/10/10/10/10 Right: 10/10/10/10/10
Speed of the set was not bad from a breathing perspective. Surpisingly, my grip was the weak spot. I've been having trouble with it since I took the short break, but it really showed up during this set. I tried using more of a finger lock on the right side which seemed to help. I didn't have much success finger locking the 16kg even before I hurt my elbow, but what I could accomplish on the right side seemed to help.

8 Min OALC @ 12kg (12rpm)
Left: 12/12/12/12 Right: 12/12/12/12
Worked on more finger locking and overall form.

1 x 12L/12R OAJ @ 20kg
Spread this out into about a 3 minute set. I wanted to see if I could do at least 9rpm, but I chickened out and stayed with about 8rpm. I'm making an effort to catch the bell before I stand up which seems to slow the overall motion down at least for me.

2/15 Kettlebell Training

Workout #1
2 X 10L/10R OAJ @ 20kg
Good warmup. Focused on catching the bell before moving to the standing position.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Winded. This is harder than it used to be, but I made it through all 8 minutes.

6 Min OALC @ 16kg (11rpm)
Left: 11/11/11 Right: 11/11/11
Took a nice long break before this set. I was not quite as winded as I was for the previous set.

2/14 Leg Training

Squats
2 sets x 3 reps @ 70kg
4 x 3 @ 80kg
1 x 3 @ 90kg
3 x 3 @ 95kg

Jump Squats
1 x 25 @ 90kg
2 x 30 @ 90kg

2/13 Kettlebell Training

Workout #3
6 Min OALC @ 16kg (11rpm)
Good set.

10 Min OALC @ 12kg (12-13rpm)
12rpm on left and 13 rpm on right. Stopped about 8:20 mark because my left Achilles was twitching. It calmed down for the 20kg sets though. Felt my elbow on a rep too when I wasn’t paying enough attention to my form, but elbow was ok for the remainder of the set.

2 X 12L/12R OAJ @ 20kg
Made both of these 3 minute sets at 8rpm. Both sets were good.

2/12 Kettlebell Training

Workout #5
6 Min OALC @ 12kg (10rpm)
rest 2 Min
6 Min OAJ @ 12kg (16rpm)
rest 2 Min
6 Min OALC @ 12kg (10rpm)

Went through protocol twice at the same rpm. The 10rpm OALC was easy especially the first time through. 16rpm on OAJ was fast but doable. I've been concentrating on keeping my arm connected on the clean, but I seem to shorten the swing back because of it. Maybe it is just a mental thing.

2/12 Leg Training

20 min Elliptical

Leg Press
2 sets x 20 reps @ 50lbs
1 x 8 @ 70lbs
2 x 15 @ 70lbs
1 x 20 @ 70lbs

Bulgarian Split Squat
4 x 8/8 @ 12kg

Jump Squat
1 x 60 @ 70kg
1 x 80 @ 70kg
1 x 100 @ 70kg

2/11 Kettlebell Training

Workout #4
8 Min OALC @ 16kg (11rpm)
Switched at 3 minutes on left so set ended up being 6 minutes. I held 11rpm for the entire 6 minutes though.

8 Min OALC @ 12kg (13rpm)
Fast, but good set. Was tempted to do 10 minutes but decided against it.

4 Min OAJ @ 16kg (12rpm)
Did 6 minutes here instead of 4 to make up for switching early on the 16kg long cycle.

Will have to hold off on snatches for a while to allow my elbow time to continue healing.

2/10 Bicycle Training

50 minutes
10.5 miles
190 calories

2/9 Kettlebell Training

Workout #2
8 min OALC @ 16kg (10rpm)
Winded again. My elbow bothered me the last minute of the left hand, but I did manage the entire four minutes on that both sides.

8 min OALC @ 12kg (12rpm)
Good set.

2 X 10L/10R OAJ @ 20kg
Figured out something on these sets. My elbow feels better if I make sure that my arm is straight before I stand up versus straightening my arm as I stand up. Of course the arm would still lockout by the time that my knees are fully extended. It seems to prevent the motion of my bent arm meeting a kettlebell that is on the descent. I can cheat it with the 12kg and some with the 16kg, but I think that it makes a more of a difference with the 20kg kettlebell. I used to pay more attention to that with the 16kg, but have moved away from it as the pace has quickened and my elbow adapted.

2/8 Kettlebell Training

Workout #1
2 X 6 Min OALC @ 16kg (10-12rpm)
rest 6 min between sets
Both sets I did 10rpm on left side and about 12rpm on right. I may be a rep shy on a couple minutes of the set.

2 X 10L/10R OAJ @ 20kg
Nervous about doing these sets, but I decided to anyway. Elbow handled it pretty well. I did not hold it for the extra second or two on the left, but I did on the right.

My elbow was twingy going into this workout. Considering that, I think it handled the workout pretty well.

2/8 Leg Training

20 min Elliptical

Squats
1 set x 3 reps @ 70kg
1 x 3 @ 85kg
1 x 3 @ 90kg
3 x 4 @ 94kg
1 x 5 @ 94kg

Jump Squats
2 x 100 @ 70kg
2 x 110 @ 70kg

SLDL
2 x 10/10 @ 12kg
2 x 10/10 @ 16kg

2/6 Kettlebell Training

6 min OALC @ 16kg (10rpm)
Winded. I am out of practice. Taking a couple weeks "off" helped mentally, but I can tell that I lost some conditioning. Coach has given me a couple things to work on to take some stress off the elbow.

8 Min OALC 12kg (12rpm)
I did 12rpm instead of the 10rpm indicated.

1 X 15L/15R OAJ @ 16kg
Focused on the tricep. Didn’t know if I should include them since I already did the 6 min 16kg set, but I decided to anyway.

2/5 Leg Training

Elliptical
20 minutes

Squat
1 set x 5 reps @ 70kg
2 x 3 @ 75kg
7 x 2 @ 95kg

Box Squat
5 x 5 @ 50kg

Jump Squat
1 x 70 @ 90kg
1 x 75 @ 90kg
2 x 100 @ 90kg

SLDL (Single Leg Deadlift)
1 x 8/8 @ 8kg
2 x 8/8 @ 12kg
1 x 8/8 @ 16kg

2/4 Bicycle Training

50 minutes
9.6 miles
191 calories

Worked on rpm: 70 to 75 to 80 to 75 to 70.

2/3 Kettlebell Training

10 min OALC @ 12kg (13rpm)
PR on 12kg OALC. I was breathing hard by three to four minutes into the set.

Rest 5 min
8 min OAJ @ 12kg (12rpm)
Good set. I will rest my elbow tomorrow and try another 12kg workout on Friday.

2/1 Kettlebell Training

10 min OALC @ 8kg (12rpm)
6 min Jerk @ 12kg (12rpm)

First kettlebell sets since I hurt my elbow. Felt my elbow, but it didn't hurt. I will monitor tomorrow, and hope to continue on Wednesday.

2/1 Bicycle Training

50 minutes
9.8 miles
217 calories

1/31 Leg Training

Elliptical
15 minutes

Squats
6 sets x 5 reps @ 70kg

Jump Squats
1 x 70 @ 90kg
1 x 80 @ 90kg
1 x 90 @ 90kg

Single Leg Deadlift (SLDL)
2 x 8/8 @ 12kg kettlebell
2 x 8/8 @ 16kg kettlebell

1/29 Leg Training

Squats
8 sets x 3 reps @ 60kg

Jump Squats
1 x 30 @ 90kg
1 x 40 @ 90kg
1 x 50 @ 90kg

Box Squats
1 x 5 @ 40kg
4 x 5 @ 50kg

1/27 Bicycle Training

45 minutes
7.69 miles
232 calories

1/26 Kettlebell Training

Workout #2
8 Min Snatches @ 12kg (15rpm)
Normally I do not wear wraps for 12kg snatches, but I wore one on my right for this set. It was incredibly uncomfortable and threw off my technique on the right side. The speed of the set was ok at 15rpm.

4 Min OAJ @ 20kg (9rpm)
Did something to my elbow on the second to last rep on the left side. It is similar to what I did in September, but not quite as bad. Between the second dip and standing up, my arm was coming up with my elbow slightly bent at the same time the kettlebell was coming down. It feels like a hyperextension. Unfortunately, this may be enough to keep me out of the competition this Saturday.

6 Min OAJ @ 16kg (10rpm)
Did the set, but felt my left elbow.

2 X 30L/30R Swings @ 16kg
Skipped this set.

1/24 Kettlebell Training

Workout #1
10 Min OALC @ 16kg (12rpm)
Left: 12/12/12/11/10 and Right: 12/12/11/12/10 for a total of 114 which is what I need for CMS. Set was an all out effort. It will be interesting to see if I can duplicate it in competition.

4 Min OAJ @ 20kg (8rpm)
Tired from 10 minute set, but this set went pretty well considering.

4 Min Cleans @ 20kg (10rpm)
Good set. Cleans are easier for me than jerks.

1/22 Kettlebell Training

Workout #4
6 Min Snatch @ 12kg (15rpm)
rest 60 Seconds
6 Min OAJ @ 12kg (10-12rpm)
rest 60 Seconds
6 Min OALC @ 12kg (10rpm)
Repeat

There is a noticeable difference in how my elbow feels during snatching when I can finger lock vs not finger lock. I wore a heart rate monitor out of curiosity. My average heart rate was 144 (77%) and my max was 159 (85%) with about a 300 calorie burn. Not too bad for 40 minutes worth of work.

1/21 Kettlebell Training

Workout #3
8 Min OALC @ 16kg (12rpm)
12L / 11L / 12L / 11L / 1L + 11R / 12R / 12R / 12R for a total of 94. Even though this set was only 1 rep short of Monday's 12rpm set, it felt worse. I stumbled twice, the platform felt slippery and my legs were slow.

6 Min OALC @ 16kg (10rpm)
Good set. Someone turned on the second bank of lights during this set which caused me to experience a mild bout of motion sickness. It was not a big deal, but good thing to know for future sets, I guess.

1/20 Bicycle Training

45 minutes
7 miles

My legs were shot from the leg workout yesterday so pedaled in a lower gear than normal. I feel sore overall. Hopefully, I will feel a lot better by tomorrow's kettlebell workout.

1/19 Kettlebell Training

Workout #2
8 Min Snatch @ 12kg (14rpm)
I could tell that I was going a little longer than usual, but the set was not too bad.

4 Min OAJ @ 20kg (8rpm)
Left side felt better than the last couple of times that I tried this set.

6 Min OAJ @ 16kg (10rpm)
Good set. Feels slow compared to long cycle.

1 X 30L/30R Swings

1/19 Leg Training

Squats
2 sets x 6 reps @ 60kg
1 x 8 @ 60kg
6 x 8 @ 70kg

Box Squats
4 x 10 @ 40kg

Jump Squats
2 x 50 @ 80kg

Rear Leg Elevated Split Squat
4 x 8L/8R with 16kg kettlebell

1/18 Kettlebell Training

Workout #1
8 Min OALC @ 16kg (12rpm)
12L / 12L / 12L / 11L / 1L+11R / 12R / 12R / 12R for a total of 95 reps. Good set. Repped it out. The 35th rep on the left wasn't the greatest and the last rep of the set was at the buzzer.

6 Min OALC @ 16kg (10rpm)
Good set. Nice to have a chance to breathe during a set.

4 Min Clean @ 20kg (8rpm)
Good set. Need to move it away from my palm area to finger lock.

1/16 Kettlebell Training

Workout #4
6 Min Cleans @ 20kg (8rpm)
Not too bad. Would like to engage the finger lock, but haven't had much success. I focused on using my legs more.

4 Min OAJ @ 20kg (8rpm)
As before, I struggled with my left side, but did ok on the right.

6 Min LCC&J @ 16kg (12rpm)
Very cool. I made 12rpm for the entire set. For a large portion of the set, I just repped it out vs. trying to pace it by the clock.

FYI - I moved Workout #5 to Workout #3 and shifted the last two down in the week. That is why Workout #4 comes last this week.

1/15 Kettlebell Training

Workout #3
2 X 12L/12R OAJ @ 20kg
Both sets felt good. I did each set in three minutes at 8rpm.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11

6 Min OALC @ 16kg (10rpm)
Left: 10/10/10 Right: 10/10/10

Both Long Cycle sets felt good as well.

1/13 Kettlebell Training

Workout #5
6 Min Snatch 12kg (15rpm)
rest 60 seconds
6 Min OAJ @ 12kg (12rpm)
rest 60 seconds
6 Min OALC @ 12kg (10rpm)
Do twice if you want. Extend the rest and reduce the pace 2nd time through.

I swapped Workout #3 for Workout #5. After legs this morning, I was not ready for the 16kg bell let alone the 20kg one. I'll do Workout #3 on Friday. I went through the circuit twice. The second time through, I increased the rest periods to 90 seconds, but kept the rpm the same. Worked on dropping the bell from lockout to rack quickly. Even with the 12kg bell, I could tell that my left shoulder was less fatigued as a result.

1/13 Leg Training

Squats
2 sets x 5 reps @ 60kg
1 x 3 @ 65kg
5 x 3 @ 70kg
1 x 3 @ 80kg

Jump Squats aka Mini Squats
1 x 50 @ 60kg
4 x 60 @ 60kg

Box Squats
6 x 8 @ 50kg

1/12 Bicycle Training

45 minutes
9 miles

1/12 Kettlebell Training

Workout #2
try a few 24kg OAJ like 3-5 reps per side
Right: 3 reps Left: 3 reps
I tried for a couple more reps on the right side, but it did not happen. The jerk was "easier" than I expected, but I will need to become accustomed to the weight.

4 Min OAJ @ 20kg (8rpm)
Left: 8/8 Right: 8/8
Had to work to make all the jerks on the left side, but the right side went fairly well.

6 min Snatch @ 12kg (15rpm)
Good set: 15rpm. I think that the last rep was right at the buzzer or maybe a little after. It was just a matter of losing track of the time.

2 X 30L/30R Swings @ 16kg
These bothered my left elbow. I think that it is some lingering after effects from my shoulder being swollen last week. BTW, I figured out why my shoulder was bothering me on Jan 8's workout. It was jarred during sparring the previous Wednesday. I remember thinking that this was not a good thing when it happened.

1/11 Kettlebell Training

Workout #1
10 Min OALC @ 16kg (10-11rpm)-try to maintain 11rpm as long as possible
Left: 11/11/11/11/10 Right: 11/11/11/10/11
It felt like the rack on my left side was drifting toward the outside of my body, but good set overall. PR of 108 reps.

6 Min Cleans @ 20kg (8rpm)
It felt like there was a lot of pressure on my hands from the handle in the rack position. I need to play around with the positioning. It could be just acclimation to a heavier bell.

1/10 Bicycle Training

35 Minutes
7 Miles

I list the miles more for informational purposes. Since the winter workouts will be on a trainer, the miles do not mean as much.

1/9 Kettlebell Training

Workout #5
6 Min Snatch @ 12kg (15rpm)
rest 90 seconds
6 Min OAJ @ 12kg (14rpm)
rest 90 seconds
6 Min OALC @ 12kg (10rpm)

Do it a second time if you have the energy. You may increase the rest to 2 min and reduce the rpms by 1 or 2 reps if needed.

First time through felt good. Second time through, I lengthened the rest time and decreased the reps on the OAJ and OALC sets. On the second snatch set, I attempted to stay at 15rpm, but ended up switching early due to my elbow. The second snatch set was five instead of six minutes long.

1/8 Kettlebell Training

Workout #4
3 X 10L/10R OAJ @ 20kg
All three sets went well. Last set on the left side, I had one fall back on me, but I did an extra rep to make up for it.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Left side felt in the zone. There was a rep in the last minute of left side that may not have counted in a competition setting, but I counted it here. Also, last rep of the set was right at the buzzer.

6 Min OALC @ 16kg (10rpm)
Left: 10/12/10 Right: 10/10/10
I lost track of the count on the second minute so I ended up doing an extra two reps.

Considering that I was not yet recovered from Thursday's leg workout and possibly Wednesday's sparring class, this workout went well. I paid special attention to warming up my shoulder because I could tell that it was sore. I wonder if holding the barbell aggravated it? I did have one squat where I pitched forward a little and needed help from my spotter so that may have affected it.

1/7 Leg Training

Squat
2 sets x 5 reps @ 55kg
2 x 5 @ 65kg
1 x 3 @ 75kg
1 x 3 @ 80kg
1 x 2 @ 85kg
1 x 3 @ 85kg (Close to a PR?)

Leg Press
1 set x 8 reps @ 90lbs
2 x 10 @ 110lbs
4 x 10 @ 140lbs

Stiff Leg Deadlift
3 sets x 8L/8R using a 12kg kettlebell

1/6 Kettlebell Training

Workout #3
8 Min Snatch @ 12kg (14rpm)
Worked on keeping my head in a neutral position versus looking up when I am swinging the kettlebell. It's a bad habit that I picked up due to performing sets in front of a mirror. There was a noticeable difference in how my legs were loaded.

2 X 10L/10R OAJ @ 20kg
Did the snatches and one set of 20kg jerks prior to karate class and the rest of the workout afterward. I could tell that I did not have the same energy after class. Shoulder did ok with these though so that was a good thing.

6 Min Cleans @ 20kg (8rpm)
Technique still needs work here.

1 X 30L/30R Swings @ 16kg

1/6 Bicycle

30 minutes on trainer

While adding air to the tires, I managed to break the presta valve on the back tire. The stem was actually pushed into the valve. I touched it and it shot to no man's land.

First ride of the year/season, so it is not too surprising that my legs were sluggish. Need to investigate what rides I will be doing this year.

1/5 Kettlebell Training

Workout #2 (repeat from last week)
6 Min OALC @ 16kg (12rpm)
12L/12L/11L/1L+11R/11R/12R

6 Min Snatch @ 12kg (15rpm)
6 Min OAJ @ 16kg (10rpm)
1 X 30L/30R Swings @ 16kg
Rest as much as needed between sets

Overall, sets felt good. Worked on speed on the jerk set.

1/4 Kettlebell Training

Test Day
8 Min OALC @ 16kg(12rpm)
Left: 12/12/11/11 Right: 11/12/11/9
The results were not what I wanted, but it is my best eight minute set to date with the 16kg by one rep. While my shoulder was not an issue, the hip of my right palm was.

4 Min Cleans @ 20kg (10rpm) - optional
Experimented with really engaging my legs on the clean. It seemed to help the momentum of the clean into the rack position, but it made my legs more tired. My palm actually handled this set pretty well.

1/2 Sat Kettlebell Training

Workout #4
6 Min Snatch @ 12kg(15rpm)
rest 2 min
6 Min OAJ @ 12kg (14rpm)
rest 2 Min
6 Min OALC @ 12kg (10rpm)
Repeat and reduce the pace by 2rpm if you repeat.

Went through 2x. Good conditioning workout. I am feeling a little more comfortable with the snatches. On the second time through, I may have stopped about 8 seconds early on the last set although I did do all the reps required. Karate people were filing into the building/room and it distracted me.

1/1/2010 Kettlebell Training

I decided to switch Workouts #4 and #5 so that I would be fresher for this workout. I will do #4 tomorrow.

Workout #5
2 X 10L/10R OAJ @ 20kg
Good sets. Stop fidgeting. I have noticed that a shorter dip on the bump seems to help propel the 20kg. There is probably a carry over lesson for the 16kg here.

6 Min OALC @ 16kg (12rpm)
12L / 12L / 11L / 1L+11R/ 12R/ 12R
Basically, I did the 12th rep on my left hand in the fourth minute and then switched to the right. Breathing hard, but happy about the set overall. FWIW, I made rep 72 seconds after the buzzer.

6 Min OALC @ 16kg (10rpm)
Tired from the previous effort, but still a good set. Worked on the clean.

4 Min Cleans @ 20kg (10rpm)
Good set.