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