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.