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.