Workout #2 11/28
4 Min Push Press @ 12kg (6-8rpm)
8rpm. Fairly easy set overall.
6 Min Snatch @ 8kg (14rpm)
Worked on trying not to muscle the drop. I have had the same issue with the drop on jerks, but had not realized that I was doing it on snatches as well. The flow felt better and I think that this change will lessen the impact on my elbow as long as I can control the sudden stop at the bottom.
8 Min Cleans @ 12kg (8rpm)
Worked on keeping my elbow close to my body and not muscling the drop. The set was not hard, but I am still adjusting to standing there with a weight in my hand for 8 minutes. My lower back becomes tired, but it'll adjust.
1 X 40L/40R Swings @ 12kg
Good set. I'm sure that my form is off here. I was never that great at swings, but they're passable.
Sunday, November 28, 2010
11/27/2010 Kettlebell Training
2 x 6 min Snatch @ 12rpm (8kg)
1 x 6 min Clean @ 10rpm (12kg)
3 x 30/30 Swings (12kg)
The weights felt better today than Thursday. Still rusty, but I'm making progress. I remember that before my surgery cleans bothered my knee. The fact that my knee held up for the cleans makes me hopeful that my knee is on it's way back.
1 x 6 min Clean @ 10rpm (12kg)
3 x 30/30 Swings (12kg)
The weights felt better today than Thursday. Still rusty, but I'm making progress. I remember that before my surgery cleans bothered my knee. The fact that my knee held up for the cleans makes me hopeful that my knee is on it's way back.
11/25/2010 Kettlebell Training
2 x 6 min Snatch @ 12rpm (8kg)
1 x 4 min One Arm Push Press (12kg)
2 x 30/30 Swings (12kg)
This was my first kettlebell workout since my ACL surgery on August 25. Felt rusty. Everything felt heavy, but I think that was because of how long it has been. It'll come back. I'm happy to be training again.
1 x 4 min One Arm Push Press (12kg)
2 x 30/30 Swings (12kg)
This was my first kettlebell workout since my ACL surgery on August 25. Felt rusty. Everything felt heavy, but I think that was because of how long it has been. It'll come back. I'm happy to be training again.
Tuesday, August 17, 2010
T-8 Days until ACL Reconstruction
Workout #3
8 min Press @ 12kg (7rpm)
Did snatches first. Press set went well.
8 min Snatch @ 12kg (15rpm) - do 6 min if you need to
Switched at 3 min and then did 4 min on right hand. Averaged out to 15rpm, but had to work to make up reps because I found that my pace was too slow starting out.
8 min Press @ 12kg (7rpm)
Did snatches first. Press set went well.
8 min Snatch @ 12kg (15rpm) - do 6 min if you need to
Switched at 3 min and then did 4 min on right hand. Averaged out to 15rpm, but had to work to make up reps because I found that my pace was too slow starting out.
Saturday, August 14, 2010
T-11 Days until ACL Reconstruction
Workout #1 8/10
6 Min Press @ 12kg (8rpm)
6 Min Snatch @ 12kg (15rpm)
My elbow was sore so I only went 2 minutes on the left arm. (I did an arnis class in between the press and snatch set so that didn't help.)
8 Min Press @ 8kg (10rpm)
Both press sets were good.
Workout #2 8/14
10 Min Snatch @ 12kg (14rpm) - let's just try it
Good set overall. Did 69 snatches on the left and 70 snatches on the right. The last two minutes on the left and the last one and a half minutes on the right were bouncy on top. Elbow feels ok.
4 Min Press @ 12kg (10rpm)
Both press sets were good.
6 Min Press @ 12kg (8rpm)
6 Min Snatch @ 12kg (15rpm)
My elbow was sore so I only went 2 minutes on the left arm. (I did an arnis class in between the press and snatch set so that didn't help.)
8 Min Press @ 8kg (10rpm)
Both press sets were good.
Workout #2 8/14
10 Min Snatch @ 12kg (14rpm) - let's just try it
Good set overall. Did 69 snatches on the left and 70 snatches on the right. The last two minutes on the left and the last one and a half minutes on the right were bouncy on top. Elbow feels ok.
4 Min Press @ 12kg (10rpm)
Both press sets were good.
Sunday, August 8, 2010
T-17 Days until ACL Reconstruction
Workout #1 7/26
6 Min Press @ 12kg (6rpm)
6 Min 8kg (8rpm)
6 Min Snatch @ 12kg (15-16rpm)
Good sets. I may have extended the 8kg set to 8 minutes.
Workout #3 7/29
4 Min Snatch @ 12kg (16rpm)
rest 1 min
4 Min Clean @ 12kg (12rpm)
rest 1 min4 min Press @ 12kg (8rpm)
I’m not sure why, but cleans bothered my knee again. I have a new brace that may help with these next time.
Workout #2 7/31
6 Min Press @ 12kg (8rpm)
6 Min Snatch @ 12kg (16rpm)
Good sets. I could probably do something longer and/or add a set or two more into the mix.
Workout #1 8/1
6 min Press @ 12kg (7rpm)
6 Min Snatch @ 12kg (16rpm)
6 Min Press @ 8kg (10rpm)
Snatches ended up being about 15rpm. The rest of the workout went ok.
Workout #3 8/8
8 Min Snatch @ 12kg (16rpm)
Left: 16/16/16/15 Right: 16/16/16/16
For about the last minute on each hand, the kettlebell bounced too much at the top. Still, I was happy with the 8 minute set.
8 Min Press @ 8Kg (8rpm)
Used the 12kg instead of the 8kg for the set.
6 Min Press @ 12kg (6rpm)
6 Min 8kg (8rpm)
6 Min Snatch @ 12kg (15-16rpm)
Good sets. I may have extended the 8kg set to 8 minutes.
Workout #3 7/29
4 Min Snatch @ 12kg (16rpm)
rest 1 min
4 Min Clean @ 12kg (12rpm)
rest 1 min4 min Press @ 12kg (8rpm)
I’m not sure why, but cleans bothered my knee again. I have a new brace that may help with these next time.
Workout #2 7/31
6 Min Press @ 12kg (8rpm)
6 Min Snatch @ 12kg (16rpm)
Good sets. I could probably do something longer and/or add a set or two more into the mix.
Workout #1 8/1
6 min Press @ 12kg (7rpm)
6 Min Snatch @ 12kg (16rpm)
6 Min Press @ 8kg (10rpm)
Snatches ended up being about 15rpm. The rest of the workout went ok.
Workout #3 8/8
8 Min Snatch @ 12kg (16rpm)
Left: 16/16/16/15 Right: 16/16/16/16
For about the last minute on each hand, the kettlebell bounced too much at the top. Still, I was happy with the 8 minute set.
8 Min Press @ 8Kg (8rpm)
Used the 12kg instead of the 8kg for the set.
Friday, July 23, 2010
7/19 Kettlebell Training
Workout #1
4 Min 12kg (8rpm)
6 Min 8kg (8rpm)
6 Min Snatch @ 12kg (15-16rpm)
All three sets went well.
4 Min 12kg (8rpm)
6 Min 8kg (8rpm)
6 Min Snatch @ 12kg (15-16rpm)
All three sets went well.
7/23 Kettlebell Training
Workout #2
6 Min 12kg Press (5rpm)
Probably could have went a little faster.
6 Min Snatch @ 12kg (15rpm)
Good set.
Decided to try pressing the 16kg. Did not happen on left, but did 5 reps on right.
6 Min 12kg Press (5rpm)
Probably could have went a little faster.
6 Min Snatch @ 12kg (15rpm)
Good set.
Decided to try pressing the 16kg. Did not happen on left, but did 5 reps on right.
7/22 Kettlebell Training
Workout #3
2 X 4 Min Press 12kg (6rpm)
Not too bad.
4 Min Press 8kg (10rpm)
Went 6 min at 10rpm. Started feeling this one on left into third minute, but still ok.
6 Min Snatch @ 12kg (15rpm)
Good set.
2 X 4 Min Press 12kg (6rpm)
Not too bad.
4 Min Press 8kg (10rpm)
Went 6 min at 10rpm. Started feeling this one on left into third minute, but still ok.
6 Min Snatch @ 12kg (15rpm)
Good set.
Sunday, July 18, 2010
7/18 Kettlebell Training
Managed to hurt my knee throwing a jump round kick during karate sparring on 7/10. There's a saying: it's not the jumping that I'm worried about, it's the landing. When I landed my leg planted and the rest of my body tried to fall back. The knee bent sideways. I have an MRI scheduled for Monday.
6 min Snatches @ 12kg 15rpm
Good set. Knee handled it pretty well. Was stiff at first, but seemed to work itself out.
4 min Press @ 8kg 8rpm
Easy enough.
4 min Press @ 8kg 10rpm
4 min Press @ 12kg 8rpm
Tough on left side. Easier on right.
6 min Clean @ 16kg 12rpm
This one bothered my knee. It may have been the rpm.
6 min Snatches @ 12kg 15rpm
Good set. Knee handled it pretty well. Was stiff at first, but seemed to work itself out.
4 min Press @ 8kg 8rpm
Easy enough.
4 min Press @ 8kg 10rpm
4 min Press @ 12kg 8rpm
Tough on left side. Easier on right.
6 min Clean @ 16kg 12rpm
This one bothered my knee. It may have been the rpm.
Saturday, July 10, 2010
7/9 Kettlebell Training
Workout #2
Optional 24kg (5/5 OAJ) 1- 2 sets
5R/5L Hit all five on both hands. Happy with how this went.
6 Min OALC @ 20kg (9rpm)
Left: 9/9 Right: 9/9/7
Decided to go two min on left because my elbow was bugging me. I hit rep 8 on the last min of right hand a second or two after the min was up. Speed was fairly fast. I would have had to slow down if I had finished out the three minutes on the left hand.
6 Min OALC @ 16kg (12rpm first min, 8rpm 2nd minute, 12rpm)
Left: 10/8/10 Right: 11/9/11
The reps went something like what I have posted there. I just didn't have 12rpm in me today. Maybe if I had done this set first, I could have hit it. I like the idea of this set though. I would like to give it a try on another day.
4 Min Cleans @ 20kg (12rpm)
Left: 12/12 Right 12/12
Thought about skipping this set, but decided to see what I could do anyway. Worked on keeping the bell in the "C" of the thumb and index finger on the downswing. I was better at it, but it still needs some work. Took a little skin off my hands between the OALC and cleans today largely due to the humidity. Dry underneath though so not a big deal.
Optional 24kg (5/5 OAJ) 1- 2 sets
5R/5L Hit all five on both hands. Happy with how this went.
6 Min OALC @ 20kg (9rpm)
Left: 9/9 Right: 9/9/7
Decided to go two min on left because my elbow was bugging me. I hit rep 8 on the last min of right hand a second or two after the min was up. Speed was fairly fast. I would have had to slow down if I had finished out the three minutes on the left hand.
6 Min OALC @ 16kg (12rpm first min, 8rpm 2nd minute, 12rpm)
Left: 10/8/10 Right: 11/9/11
The reps went something like what I have posted there. I just didn't have 12rpm in me today. Maybe if I had done this set first, I could have hit it. I like the idea of this set though. I would like to give it a try on another day.
4 Min Cleans @ 20kg (12rpm)
Left: 12/12 Right 12/12
Thought about skipping this set, but decided to see what I could do anyway. Worked on keeping the bell in the "C" of the thumb and index finger on the downswing. I was better at it, but it still needs some work. Took a little skin off my hands between the OALC and cleans today largely due to the humidity. Dry underneath though so not a big deal.
7/5 Kettlebell Training
Independence Day Fun Workout
6 min Snatch @ 12kg (15-16 rpm)
6 min OALC @ 16kg (10rpm)
3 x 20L/20R Swings @ 16kg
Nice break from 20kg OALC. Snatch speed was fast.
6 min Snatch @ 12kg (15-16 rpm)
6 min OALC @ 16kg (10rpm)
3 x 20L/20R Swings @ 16kg
Nice break from 20kg OALC. Snatch speed was fast.
Sunday, July 4, 2010
7/4 Kettlebell Training
Workout #4
8 Min OALC @ 20kg (7-8rpm)
Left: 8/8/6
Right: 8/8/7/7
It would have helped to rest today and do this workout tomorrow, but I have already missed too many workouts this week. I switched after 3 minutes on the left.
8 Min OALC @ 16kg (10rpm)
Good set. I made an effort to have a faster jerk motion on the left. My "fastness" fell off during the last couple minutes of the right hand, but still managed the required 10rpm.
OAJ @ 24kg 5R/5L
Added this in for today. Went well. I am feeling more confident on my left, but still not enough to want to start out on that hand necessarily.
8 Min OALC @ 20kg (7-8rpm)
Left: 8/8/6
Right: 8/8/7/7
It would have helped to rest today and do this workout tomorrow, but I have already missed too many workouts this week. I switched after 3 minutes on the left.
8 Min OALC @ 16kg (10rpm)
Good set. I made an effort to have a faster jerk motion on the left. My "fastness" fell off during the last couple minutes of the right hand, but still managed the required 10rpm.
OAJ @ 24kg 5R/5L
Added this in for today. Went well. I am feeling more confident on my left, but still not enough to want to start out on that hand necessarily.
6/28 Kettlebell Training
Workout #3
6 min OALC @ 16kg (10rpm)
rest 2 min
6 Min OALC @ 16kg (8-10rpm)
rest 2 Min
6 Min OALC @ 16kg (8-10rpm)
This is a good conditioning workout. I did 10rpm for the first two sets and dropped back to 8rpm on the last set. The weather was warm and humid which had some affect. I might have been able to eke out one more set at 8rpm.
6 min OALC @ 16kg (10rpm)
rest 2 min
6 Min OALC @ 16kg (8-10rpm)
rest 2 Min
6 Min OALC @ 16kg (8-10rpm)
This is a good conditioning workout. I did 10rpm for the first two sets and dropped back to 8rpm on the last set. The weather was warm and humid which had some affect. I might have been able to eke out one more set at 8rpm.
Sunday, June 27, 2010
6/27 Kettlebell Training
Workout #2
3 X 4 Min OALC @ 20kg (10rpm, 9, 8) I want to try to get the speed up.So, if you can maintain 10rpm on the second set do it.
First set: 18 reps left / 18 reps right
Second set: 17 reps left / 17 reps right
Third set: 16 reps left / 16 reps right
Learned something new this weekend. I have been concentrating so much on catching the bell on the second dip that I was pulling out of the initial bump too early. Focused on extending through the initial bump to extract as much power as I could from that movement. The second dip just came naturally after that. I could really tell the difference especially on my left side. I will have to keep working on it, but this is pretty cool.
4 Min Cleans @ 20kg (15rpm)
15rpm but I still am not comfortable with cleaning the 20kg. Maybe it is because it is still heavy for me, but I haven't found a groove that I like. When I don't follow the bell back enough, my left shoulder takes too much abuse. When I follow back more to take the load off my shoulder, it takes too long. This is frustrating.
3 X 4 Min OALC @ 20kg (10rpm, 9, 8) I want to try to get the speed up.So, if you can maintain 10rpm on the second set do it.
First set: 18 reps left / 18 reps right
Second set: 17 reps left / 17 reps right
Third set: 16 reps left / 16 reps right
Learned something new this weekend. I have been concentrating so much on catching the bell on the second dip that I was pulling out of the initial bump too early. Focused on extending through the initial bump to extract as much power as I could from that movement. The second dip just came naturally after that. I could really tell the difference especially on my left side. I will have to keep working on it, but this is pretty cool.
4 Min Cleans @ 20kg (15rpm)
15rpm but I still am not comfortable with cleaning the 20kg. Maybe it is because it is still heavy for me, but I haven't found a groove that I like. When I don't follow the bell back enough, my left shoulder takes too much abuse. When I follow back more to take the load off my shoulder, it takes too long. This is frustrating.
Tuesday, June 22, 2010
6/22 Kettlebell Training
Workout #1
6 min OALC @ 20kg (9rpm)
Left: 9/9/7 Right: 8/9/8
I can't remember if I had 8 or 9 reps on the first two minutes of the left hand. I think that it was 9 each, but I could be wrong. Naturally, being tired, I forgot about not facing the mirror and I forgot about not following the bell on the clean quite so much. This set was not one of my best performances.
6 Min OALC @ 16kg (10rpm)
Pretty good set.
1 X 6L/6R OAJ @ 24kg
6R/4L+1L
Started with right. Set the bell down after missing the fifth rep on the left side. Managed one more rep on the left and then missed the next two reps. Called it.
6 min OALC @ 20kg (9rpm)
Left: 9/9/7 Right: 8/9/8
I can't remember if I had 8 or 9 reps on the first two minutes of the left hand. I think that it was 9 each, but I could be wrong. Naturally, being tired, I forgot about not facing the mirror and I forgot about not following the bell on the clean quite so much. This set was not one of my best performances.
6 Min OALC @ 16kg (10rpm)
Pretty good set.
1 X 6L/6R OAJ @ 24kg
6R/4L+1L
Started with right. Set the bell down after missing the fifth rep on the left side. Managed one more rep on the left and then missed the next two reps. Called it.
6/20 Kettlebell Training
Workout #4
2 X 8 Min OALC @ 16kg (11, 9rpm)
First set: Lost control of the kettlebell just into the fourth minute of the left hand. Grabbed it with other hand so went ahead and switched. The set ended up being 7 minutes instead of 8 minutes. I didn't quite make the 11rpm for the entire set.
Realized that looking at the mirror even during the jerk portion is messing me up. Maybe it's a mental thing, but I do better if I am not staring at myself in the mirror.
Second set: Made 9rpm over the 8 minute set. Filmed myself from the side which provided some interesting perspective. My right jerk is farther behind my head than my left jerk. My left arm ends up being beside my ear while my right arm ends up behind my head. Another thing that I noticed is that my right clean looks smoother than my left clean. I was pulling the kettlebell forcefully to my body on the left where it seems to smoothly go into position on the right. Coach says (and has said before) that I need to keep my elbow closer to my body. I'll keep working on it.
6 Min Cleans @ 20kg (10rpm) - optional
Skipped due to time and my shoulder still bugging me.
2 X 8 Min OALC @ 16kg (11, 9rpm)
First set: Lost control of the kettlebell just into the fourth minute of the left hand. Grabbed it with other hand so went ahead and switched. The set ended up being 7 minutes instead of 8 minutes. I didn't quite make the 11rpm for the entire set.
Realized that looking at the mirror even during the jerk portion is messing me up. Maybe it's a mental thing, but I do better if I am not staring at myself in the mirror.
Second set: Made 9rpm over the 8 minute set. Filmed myself from the side which provided some interesting perspective. My right jerk is farther behind my head than my left jerk. My left arm ends up being beside my ear while my right arm ends up behind my head. Another thing that I noticed is that my right clean looks smoother than my left clean. I was pulling the kettlebell forcefully to my body on the left where it seems to smoothly go into position on the right. Coach says (and has said before) that I need to keep my elbow closer to my body. I'll keep working on it.
6 Min Cleans @ 20kg (10rpm) - optional
Skipped due to time and my shoulder still bugging me.
6/19 Kettlebell Training
Workout #2
3 X 4 Min OALC @ 20kg (10, 9, 8rpm) Just try to come as close to possible to hitting the rpm.
10rpm set - 10L/9L/10R/10R
9rpm set - 9L/9L/9R/9R
8rpm set - 8L/8L/8R/8R
Taking four days between workouts and doing this workout in the morning before going to work both helped. Felt good about the almost 10rpm set and hanging on for the other sets as well.
4 Min Cleans @ 20kg (12-14rpm)
14rpm. Decent set.
3 X 4 Min OALC @ 20kg (10, 9, 8rpm) Just try to come as close to possible to hitting the rpm.
10rpm set - 10L/9L/10R/10R
9rpm set - 9L/9L/9R/9R
8rpm set - 8L/8L/8R/8R
Taking four days between workouts and doing this workout in the morning before going to work both helped. Felt good about the almost 10rpm set and hanging on for the other sets as well.
4 Min Cleans @ 20kg (12-14rpm)
14rpm. Decent set.
Sunday, June 13, 2010
6/13 Kettlebell Training
Workout #3
Plan was to start with Workout #1 and see if I could hit the first set. Unfortunately, the leg workout yesterday took too much out of me. I switched to this workout.
6 Min OALC @ 20kg (8rpm)
9L/9L/5L+2R/7R/9R/7R
6 Min OALC @ 16kg (10-11rpm)
11rpm. Felt left rotator cuff. I thought that holding the heavy jerks for an extra second on the left side could have caused it, but it may be something else. From watching the 20kg set on video, the left side is very wobbly on jerk portion. My guess is that while the heavy jerks may have contributed, my shoulder taking the brunt of the wobbling around with the 20kg until finding fixation at the top was a large factor. It is still bothering me hours after the workout.
2 X 6L/6R OAJ @ 24kg
First set: 6R/1L+2L
Second set: 1R
Called it.
Plan was to start with Workout #1 and see if I could hit the first set. Unfortunately, the leg workout yesterday took too much out of me. I switched to this workout.
6 Min OALC @ 20kg (8rpm)
9L/9L/5L+2R/7R/9R/7R
6 Min OALC @ 16kg (10-11rpm)
11rpm. Felt left rotator cuff. I thought that holding the heavy jerks for an extra second on the left side could have caused it, but it may be something else. From watching the 20kg set on video, the left side is very wobbly on jerk portion. My guess is that while the heavy jerks may have contributed, my shoulder taking the brunt of the wobbling around with the 20kg until finding fixation at the top was a large factor. It is still bothering me hours after the workout.
2 X 6L/6R OAJ @ 24kg
First set: 6R/1L+2L
Second set: 1R
Called it.
6/12 Leg Training
Squat
2 sets x 5 reps @ 70kg
2 x 2 @ 80kg
3 x 2 @ 90 - Had one rep that was a miss.
Box Squat
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
1 x 5 @ 70kg
SLDL
2 x 8/8 @ 12kg kettlebell
2 x 8/8 @ 16kg kettlebell
2 sets x 5 reps @ 70kg
2 x 2 @ 80kg
3 x 2 @ 90 - Had one rep that was a miss.
Box Squat
1 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 65kg
1 x 5 @ 70kg
SLDL
2 x 8/8 @ 12kg kettlebell
2 x 8/8 @ 16kg kettlebell
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