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.)
Friday, December 31, 2010
Wednesday, December 29, 2010
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.
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.
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.
Sunday, December 26, 2010
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.
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.
Friday, December 24, 2010
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.
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.
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?
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
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
Monday, December 6, 2010
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.
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.
Saturday, December 4, 2010
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.
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.
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.
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