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.