4/24/2011 Kettlebell Training

Workout #3 4/10 (This is a holdover from the last set of workouts)
6 Min Snatch @ 12kg (15rpm)
rest 2 min
6 Min OAJ @ 12kg (12-14rpm)
rest 2 min
6 Min Snatch @ 12kg (12-14rpm)
I did 14rpm for OAJs and 14rpm for second set of snatches. The two sets of snatches were not as bad as I was afraid that they were going to be.


Start of the Two Week set of Workouts

Workout #4 4/12
1 X 6L/6R OAJ @ 20kg
8 Min Snatch @ 12kg(15rpm)
3 X 4 Min OAJ @ 16kg (10rpm) - rest 2 min between sets
The first three minutes of snatches felt good until I realized that fact and then the set was harder. Snatches can be such a mental game for me.

Workout #1 4/13
1 X 6L/6R OAJ @ 20kg
2 X 6 Min OAJ @ 16kg (8rpm)
6 Min Snatch @ 12kg (18rpm)
Speed of snatch set was fast for me obviously. I made the 18rpm, but was concerned that I may have had some 10 o’clock snatching. I’m pretty sure that I was ok though.

Workout #3 4/16
6 Min Snatch @ 12kg (15rpm)
rest 2 min
6 Min OAJ @ 12kg (12-14rpm)
rest 2 min
6 Min Snatch @ 12kg (12-14rpm)
I did 14rpm for both the OAJ set and second set of snatches.

Workout #2 4/17
6 Min OAJ @ 16kg (10rpm)
8 Min Snatch @ 12kg (15rpm)
4 Min OAJ @ 16kg (8rpm)
1 X 40L/40R Swings @ 16kg
Good workout.

Workout #5 4/19
1 X 8L/8R OAJ @ 20kg
1X 6L/6R OAJ @ 20kg
6 MIn OAJ @ 16kg (10rpm)
8 Min Snatch @ 12kg (16rpm)
1 X 45L/45R Swings @ 16kg
Good workout.

Workout # 6 4/20
2 X 6L/6R OAJ @ 20kg
8 Min OAJ @ 16kg (9rpm)
6 Min Snatch @ 12kg (18rpm)
4 Min Snatch @ 12kg (16rpm)
Good workout.

Workout #7 4/21
6 Min OAJ @ 16kg (9rpm)
rest 3 min
6 Min Snatch @ 12kg (16rpm)
rest 3 min
6 Min OAJ @ 16kg (8rpm)
1 X 45L/45R Swings @ 16kg
Good workout except that I felt like the rest was too long.

Workout #8 4/24
1 X 8L/8R OAJ @ 20kg
6 Min OAJ @ 16kg (11rpm)
10 Min Snatch @ 12kg (14-15rpm)
6 Min OAJ @ 16kg (9rpm)
I did 15rpm on the snatch set. I’m feeling really positive about the direction that my snatching is going.

3/26 Kettlebell Training

Workout #1 3/20
6 Min OAJ @ 16kg (6-8rpm) - pick the pace and let me know how this feels
8 Min Snatch @ 12kg (15rpm)
2 X 35L/35R Swings @ 16kg
The pace for the 16kg OAJ set was 8rpm. While I felt the longer set with the heavier weight, the set itself went fairly well.

Workout #3 3/22
4 Min OAJ @ 16kg (9rpm)
2 Min OAJ @ 16kg (10rpm)
8 Min Snatch @ 12kg (15rpm)
6 Min OAJ @ 12kg (14rpm)
1 X 35L/35R Swings @ 12kg
Snatch set finished on or just after the buzzer. Legs felt tired on the 12kg OAJ set and I switched out the 12kg swing set for a 16kg swing set.

Workout #2 3/23
2 X 4 Min OAJ @ 16kg (8rpm)
6 Min OAJ @ 12kg (14rpm)
6 Min Snatch @ 12kg (15rpm)
1 X 40L/40R Swings @ 16kg
Started off wrong on the pacing for the snatch set so I may have been shy of 80 reps by a few reps.

Workout #4
6 Min OAJ @ 12kg (14rpm)
Rest 2 min
6 Min Snatch @ 12kg (15rpm)
rest 2 Min
6 Min OAJ @ 12kg (14rpm)
Go through this a 2nd time if you have the energy..reduce the pace or duration.
Happy with the snatch set. Only went through this progression one time. Long week at work affected my kettlebell workout.

3/18 Kettlebell Training

Workout #2 3/17
3 X 2 Min OAJ @ 16kg (10rpm)
6 Min OAJ @ 12kg (14rpm)8 Min Snatch @ 12kg (14rpm)
2 X 30L/30R Swings @ 16kg

These also were all good sets.

Workout #1 3/18
4 Min OAJ @ 16kg (8rpm)
6 Min OAJ @ 12kg (14rpm)
6 Min Snatch @ 12kg (16rpm)
1 X 40L/40R Swings @ 16kg

All of the sets went well. I am wondering if I am too straight armed on the drop from overhead while snatching. I played around with bringing the arm forward enough to allow the bell to clear my head and then letting gravity take over the drop. What this did was allow the bell to drop straighter, and my arm bent so that my elbow ended up being higher than my hand sooner in the trajectory than I was used to seeing. It also seemed to make the drop portion of the snatch faster than it had been previously.

Invitational Kettlebell Meet 3/12/2011

12kg OALC 52L/50R 10 minutes

Invitational Kettlebell Meet 3/12/2011

12kg Snatch 66L/77R 10 minutes

Invitational Kettlebell Meet 3/12/2011

12kg OAJ 73L/86R 10 minutes

3/13/2011 Kettlebell Training

Workout #4 (FROM LAST WEEK) 3/8?
4 Min Snatch @ 12kg (15rpm)
2 X 6 Min OAJ @ 12kg (16rpm)
Changed snatch set to 6 Min Snatch @ 12kg (15rpm).

Workout #1 3/2
4 Min OAJ @ 16kg (8rpm)
4-6 Min Snatch @ 12kg (15rpm) - mind the elbow
8 Min OAJ @ 12kg (12rpm)
1 x 30L/30R Swings @ 16kg
Good sets overall.

Workout #2 2/28?
3 X 2 Min OAJ @ 16kg (12rpm)
4-6 Min Snatch @ 12kg (15rpm)
6 Min OAJ @ 12kg (15rpm)
1 X 35L/35R Swings @ 16kg
Good workout overall.

Workout #4 3/3
2 Min OAJ @ 16kg (12rpm) 6 Min snatch @ 12kg (14rpm)
rest 2 min
6 Min OAJ @ 12kg (12rpm)
rest 2 min
6 Min OALC @ 12kg (8rpm)
OALC felt awkward because I had not performed it in a while. I’m glad that I did at least a set or two of OALC before the meet on 3/12.

Insert Fitness Workout – OAJ, Clean, OALC with 12kg 3/9
A workout before the competition.

Invitational Competition 3/12
12kg OAJ 73L/86R 10min
12kg Snatch 66L/77R 10min
12kg OALC 52L / 50R 10min

Workout #3 3/13
4 Min OAJ @ 16kg (8rpm)
6 Min OAJ @ 12kg (14rpm)
4-6 Min Snatch @ 12kg (16rpm)
2 x 25L/25R Swings @ 16kg
I’m still sore from the competition. Skipped the snatches.

2/27/2011 Kettlebell Training

Workout #3 2/23
2 X 2 Min OAJ @ 16kg (12rpm)
2 X 8 Min OAJ @ 12kg (12-14rpm)
1 X 50L/50R Swings @ 12kg changed to 1 X 30L/30R Swings @ 16kg

16kg OAJs are coming along nicely. Good workout.

Workout #1 2/24 8 Min OAJ @ 12kg (12rpm)
6 Min OAJ @ 12kg (12rpm)
1 X 30L/30R Swings @ 16kg

Fairly easy sets.

Workout #2 2/27
2x2 Min OAJ @ 16kg (12rpm)
6 Min OAJ @ 12kg (14rpm)
rest 1 min
6 min Cleans @ 12kg (16rpm)
rest 1 min
6 Min OAJ @ 12kg (14rpm)

The 16kg OAJs felt really good. The 12kg portion of the workout was good except I’m feeling the effects of a non-kettlebell related busy week. The sets weren’t difficult per se. It was more of a tired legs feeling.

2/20/2011 Kettlebell Training

Workout #3 2/14
6 Min Snatch @ 12kg (16rpm)
Played around with keeping my shoulder retracted and used a wider stance. It helped the bouncing at the top some, but I have to keep experimenting with it. I did notice that I do a better job of naturally keeping my shoulder retracted on the right.

3 X 6 Min OAJ @ 12kg (14rpm) Try to maintain this pace for all 3sets, slow down if needed.
Did pretty well with these three sets. My left shoulder was fatiguing toward the end of the third set, but overall did fine.

2 X 30L/30R Swings @ 16kg
Should the shoulder stay retracted here as well?


Workout #2 - FINALLY DID THIS WORKOUT 2/16
5 Min Snatch @ 12kg (15rpm)
Increased reps to 16rpm and time to 6 minutes.

6 Min OAJ @ 12kg (14rpm)
rest 60s
6 Min cleans @ 12kg (16rpm)
rest 60s
6 Min OAJ @ 12kg (14rpm)
From Cate Ime's post on the forum: The first bump sends the arm to lockout, the 2nd dip is nothing more than dropping back to the heels. I’ll admit to being a bit skeptical about this remark, but it made a huge difference in the speed and smoothness of my OAJs.


Workout #2 2/19
2 Min OAJ @ 16kg (12rpm)
6 Min Snatch @ 12kg (18rpm)
6 Min OAJ @ 12kg (15rpm)
1 X 40L/40R Swings @ 16kg
Good workout overall. 16kg jerks are really coming along. Speed was fast on the snatches, but doable.


Workout #1 2/20
1 X 8L/8R OAJ @ 16kg
8 Min OAJ @ 12kg (12-14rpm)
8 Min Snatch @ 12kg (16rpm)
1 x 30L/30R Swings @ 16kg – ADDED
Shortened the time on the left hand on the snatch set. Focusing on retracting the shoulder seems to be helping steady the bell at the top, but I am finding that I need to allow the bell to swing back in front of my legs before using the shoulder retraction on the way up. Does that sound correct?

Great Lakes Kettlebell Championships 2/6/2011

OAJ 12kg

Great Lakes Kettlebell Championships 2/6/2011

Snatch 12kg

2/13/2011 Kettlebell Training

Workout #1 2/7
2 X 2 Min OAJ @ 16kg (10rpm)
6 Min Snatch @ 12kg (16rpm)
6 Min OAJ @ 12kg (16rpm)
1 X 35L/35R Swings @ 16kg

I was still not recovered from the meet for this workout. Everything still went ok, except that I really felt the 16rpm on the 12kg jerk set.


Workout #2 2/12
8 Min OAJ @ 12kg (12-14rpm)
8 Min Snatch @ 12kg (15rpm)
1 X 10L/10R OAJ @ 16kg
1 X 35L/35R Swings @ 16kg

Everything went pretty well here. I worked squats with Kettlebell Bob and participated in a karate class afterwards. Of course, I had not done a kettelbell workout in about 4 days so that may have contributed to how well the workout progressed.

Workout #3 2/13
2 Min OAJ @ 16kg (10-12rpm)
2 X 6 Min OAJ @ 12kg (15rpm) - rest about 5 min between sets
6 Min Snatch @ 12kg (15rpm)
2 X 25L/25R Swings @ 16kg

Good workout overall. OAJs with the 16kg are coming along well. I did 10rpm on the first set and 12rpm on the second set of 16kg OAJ. The two 12kg OAJ sets were good except I was feeling it on the second set by the last half minute on both hands. The swings went well.

1/30/2011 Kettlebell Training

Workout #4 1/30
5 Min Snatch @ 12kg (14rpm)
10 Min OAJ @ 12kg (10rpm)
2 X 25L/25R Swings @ 16kg

Good sets. This workout ended up being my last workout before the Great Lakes Kettlebell Competition.

1/27/2011 Kettlebell Training

Workout #3 1/27
2 X 6L/6R OAJ @ 16kg
4 Min Snatch @ 12kg (16rpm)
8 Min OAJ @ 12kg (12rpm)
8 Min Snatch @ 8kg (18rpm) - just for more practice
1 X 35/35 Swings @ 16kg

Everything went pretty well.

1/26/2010 Kettlebell Training

Workout #1 1/26
2 Min OAJ @ 16kg (10rpm)
Went better than I expected although I could tell that the weight was heavier than I have been working.

5 Min Snatch @ 12kg (14rpm)
Good set.

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

1 X 30L/30R Swings @ 16kg
Good set.

1/23/2011 Kettlebell Training

Workout #4 1/23
1 X 8L/8R OAJ @ 16kg
Jerks with the 16kg are really coming along nicely.

6 Min OAJ @ 12kg (14rpm) rest 5 min
6 Min OAJ @ 12kg (12rpm)
Both fairly easy sets.

5 Min Snatch @ 12kg (14rpm)
As usual, snatching is my hardest. I think that slowly progressing the snatch sets are going to be key. Shoulder was stable.

1 X 30L/30R Swings @ 16kg
I assumed that you meant with the 16kg. Good set.

1/22/2011 Kettlebell Training

Workout #1 1/22
1 x 6L/6R OAJ @ 16kg
5 Min Snatch @ 12kg (14rpm)
Left shoulder was a little unstable..not sure what was up with that one. I'll monitor during tomorrow's set of snatches.

8 Min OAJ @ 12kg (10-12rpm)
6 Min OAJ @ 12kg (10rpm)
1 X 30L/30R Swings @ 16kg

Workout was good overall.

1/19/2011 Kettlebell Training

Workout #3 1/19
4 Min Snatch @ 12kg (15rpm)
6 Min OAJ @ 12kg (12rpm)
rest 60s
6 Min cleans @ 12kg (16rpm)
rest 60s
6 Min OAJ @ 12kg (12rpm)

Took a karate break in between the snatches and the rest of the workout. Everything went pretty well.

1/18/2011 Kettlebell Training

Workout #2 1/18
4 Min Snatch @ 12kg (15rpm)
8 Min Snatch @ 8kg (18rpm)
6 Min OAJ @ 12kg (14rpm)
1 X 30L/30R Swings @ 16kg

I managed to give myself a hot spot on my forearm from the 8kg snatch set. It's not a big deal, but it is annoying. Everything else went pretty well.

1/16/2011 Kettlebell Training

Workout #2 1/16
6 Min OAJ @ 12kg (12rpm)
rest 90s
6 Min cleans @ 12kg (16rpm)
rest 90s
6 Min OAJ @ 12kg (12rpm)

You can reduce the rpm if you want to do this twice

Second time through, I reduced the jerks to 10rpm and kept the cleans at 16rpm.

1/15/2011 Kettlebell Training

Workout #1 1/15
8 min OAJ @ 12kg (12rpm)
10 min Snatch @ 8kg (18rpm)

Both were good sets.

1/12/2011 Kettlebell Training

Workout #3 1/12
2 X 6 Min OAJ @ 12kg (12-14rpm)

6 Min Cleans @ 12kg (16rpm)

6 Min Snatch @ 8kg (20rpm)

1X 30L/30R Swings @ 16kg

All good sets.

1/11/2011

Workout #4 1/11
4 Min Snatch @ 12kg (14rpm)
Set was doable. Kettlebell felt a little heavy compared to the 8kg...go figure. This set was a good starting point though for easing into snatching the 12kg.

6 Min Snatch @ 8kg (18rpm)
Bell felt light at the start of the set after snatching the 12kg.

8 Min OAJ @ 12kg (12rpm)
Good set.

2 X 25L/25R Swings @ 16kg
Good sets.

1/9/2011 Kettlebell Training

Workout #1 1/9

8 Min Jerks @ 12kg(10-12rpm)
6 Min Jerks @ 12kg (12rpm)
Both sets were 12rpm.

8 Min Snatch @ 8kg (18rpm)
Needed a good warmup so I did the snatches first.

1 X 35L/35R Swings @ 16kg
Good set. Worked on allowing my left elbow to bend during the upswing.

1/8/2011 Kettlebell Training

Workout #3 1/8

6 Min OAJ @ 12kg (12rpm)
rest 2 min
6 Min cleans @ 12kg (16rpm)
rest 2 min
6 Min OAJ @ 12kg (12rpm)

Repeat a second time. Either reduce pace or duration (or both)

The second time through, I reduced the OAJ pace to 10rpm and kept the clean pace at 16rpm. The duration stayed at 6 minutes. My thinking was that I probably need more work on the endurance piece than the pace piece.

1/6/2011 Kettlebell Training

Workout #4 1/6

10 Min Jerks @ 12kg (10rpm)
I am going to have to reaccustom myself to 10 minute sets of jerks. The pace was not hard, but mentally the longer set was difficult. I may have misread the timer as well and went for 11 minutes instead of 10 minutes. Go me :).

8 Min Snatch @ 8kg (18rpm)
Good set. I have a different groove of snatching on my right vs. my left arms. I am playing around with changing my left to match my right which is not as easy as it sounds. First, I have to figure out what I am doing on my right.

6 Min Cleans @ 12kg (14rpm)
Good set. My hands had a good grip workout today.

1 X 30L/30R Swings @ 16kg
Remembered to do them this time.

1/5/2011 Kettlebell Training

Workout #2 1/5

1 X 10/10 OAJ @ 16kg
Good set. Obviously, it's a heavier weight than I have been using, but the set went pretty well.

2 X 6 Min Jerks @ 12kg (12-14rpm)
Both sets were ok. I felt some soreness in my left shoulder. I think that the soreness is a hold over from the Jan 2 workout last week.

6 Min Snatch @ 8kg (18rpm)
Good set.

6 Min Cleans @ 12kg (14rpm)
Good set.

1 X 30L/30R Swings @ 16kg
Did these after my karate lesson.

1/3/2011 Kettlebell Training

Workout #3 1/3

8 Min Jerks @ 12kg (10rpm)
rest 4 min
6 Min Jerks @ 12kg (10rpm)
Both good sets.

2 X 6 Min Cleans @ 12kg (12-14rpm) Rest 2-4 min between sets - changed to
1 x 6 Min Snatch @8kg Rest 2-4 min between sets then 1 X 6 Min Cleans @ 12kg (14rpm)
Did these two sets first. Both sets felt good.

1 X 30L/30R Swings @ 16kg
Literally forgot about these. I think that somehow I left them off the workout sheet that I printed for myself.

1/2/2011 Kettlebell Training

Workout #2 1/2 - First Kettlebell Workout of 2011

4 Min Jerks @ 12kg (14rpm)
rest 1 Min
4 Min Cleans @ 12kg (14rpm)
rest 1 Min
4 min Jerks @ 12kg(14rpm)

Rest 5 min

Repeat a 2nd time, if that is easy, let me know and we'll move to 6 min.

First time through, I increased the sets to 6 min each. Second time through, I dropped back to 4 min sets. This was a good cardio workout. If I had slowed the pace down on the second time through, I could have made 6 minutes on those sets as well.