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?