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.