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.