Workout #3
3 X 8L/8R OAJ @ 20kg
Ended up doing 2 x 8L/8R and 1 x 6L/6R due to my left shoulder. I had pain in the lateral deltoid area. I did cut the warm up short so that may have contributed.
8 Min OALC @ 16kg (11rpm)
Good set at 11rpm. Shortening the transition to the other hand seemed to help.
8 Min OALC @ 12kg (12rpm)
Managed to knock my glasses awry on the first minute. That minute ended up being maybe 8 reps. The remaining 7 minutes were 12rpm.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
12/29 Kettelbell Training
Workout #2
6 Min OALC @ 16kg (12rpm)
Left: 12/12/12 Right: 12/12/11
I'm going to try shortening the transition between the left and right hand. I take a quick break there so to speak so I may be losing a little bit of time. Also, the kettlebell is starting to wobble at the bottom of the clean on some of the reps. This could be a result of rushing the reps.
6 Min Snatch @ 12kg (15rpm)
Left: 15/15/15 Right: 15/15/15
Focused on using my legs more effectively. The bell is going up a lot easier, but now I am having to relearn the timing of the catch at the top. I am not banging my forearm, but I am not decelerating smoothly either overall.
6 Min OAJ @ 16kg (10rpm)
Left: 10/10/10 Right: 10/10/10
Maybe it was because I was tired from the first two sets, but I spent too much time adjusting the position of the kettlebell coming down from the top of the jerk to the rack on the left. I've never noticed me rolling the bell off the shoulder into the rack before, but I was doing that on more than a couple reps on the right side. Interesting.
1 X 30L/30R Swings @ 16kg
Rest as much as needed between sets
6 Min OALC @ 16kg (12rpm)
Left: 12/12/12 Right: 12/12/11
I'm going to try shortening the transition between the left and right hand. I take a quick break there so to speak so I may be losing a little bit of time. Also, the kettlebell is starting to wobble at the bottom of the clean on some of the reps. This could be a result of rushing the reps.
6 Min Snatch @ 12kg (15rpm)
Left: 15/15/15 Right: 15/15/15
Focused on using my legs more effectively. The bell is going up a lot easier, but now I am having to relearn the timing of the catch at the top. I am not banging my forearm, but I am not decelerating smoothly either overall.
6 Min OAJ @ 16kg (10rpm)
Left: 10/10/10 Right: 10/10/10
Maybe it was because I was tired from the first two sets, but I spent too much time adjusting the position of the kettlebell coming down from the top of the jerk to the rack on the left. I've never noticed me rolling the bell off the shoulder into the rack before, but I was doing that on more than a couple reps on the right side. Interesting.
1 X 30L/30R Swings @ 16kg
Rest as much as needed between sets
Monday, December 28, 2009
12/28 Kettlebell Training
Workout #1
2 X10L/10R OAJ @ 20kg
My arm needs to be straighter at the top of the jerks here. I was still a little cold when I started these so that probably caused some of it.
8 Min OALC @ 16kg(11rpm)
Worked on using my hips to pop the bell up on the clean vs. muscling it. I liked the result. My elbow stayed closer to my body and the bell seemed to go more directly to the rack position than before. Here's the breakdown: Left 11/11/11/11 Right 11/11/11/10. The bell came down in a weird descent on the 34th rep on the right side so I steadied it with the other hand instinctively. Technically, you could say that I only had 34 reps on the right side. I decided to go ahead and finish out the set. The 44th rep on the right side happened just after the buzzer.
4 Min Cleans @ 20kg (10rpm)
Worked the same thing as on the 16kg cleans. I lost count on the left side so I ended up doing a couple more than needed. It's better than doing a couple less, I guess you could say.
2 X10L/10R OAJ @ 20kg
My arm needs to be straighter at the top of the jerks here. I was still a little cold when I started these so that probably caused some of it.
8 Min OALC @ 16kg(11rpm)
Worked on using my hips to pop the bell up on the clean vs. muscling it. I liked the result. My elbow stayed closer to my body and the bell seemed to go more directly to the rack position than before. Here's the breakdown: Left 11/11/11/11 Right 11/11/11/10. The bell came down in a weird descent on the 34th rep on the right side so I steadied it with the other hand instinctively. Technically, you could say that I only had 34 reps on the right side. I decided to go ahead and finish out the set. The 44th rep on the right side happened just after the buzzer.
4 Min Cleans @ 20kg (10rpm)
Worked the same thing as on the 16kg cleans. I lost count on the left side so I ended up doing a couple more than needed. It's better than doing a couple less, I guess you could say.
Saturday, December 26, 2009
12/26 Sat Kettlebell Training
Workout #5
6 Min Cleans @ 20kg (8rpm)
I am palming the bell too much. I do not have a finger lock yet on the 20kg, but I still need to move it off my palm more. A portion of it could be acclimation of my palm to the heavier bell.
6 Min OALC @ 16kg (10rpm)
Had trouble with this set. Part of it was that my elbow was not sticking to my shirt. It kept sliding which made the rack position difficult to maintain.
2 X 10L/10R OAJ @ 20kg
These reps went fairly well considering how much fun I had with the 16kg set. I had one on the right that went a bit wild, but I brought it under control.
6 Min Cleans @ 20kg (8rpm)
I am palming the bell too much. I do not have a finger lock yet on the 20kg, but I still need to move it off my palm more. A portion of it could be acclimation of my palm to the heavier bell.
6 Min OALC @ 16kg (10rpm)
Had trouble with this set. Part of it was that my elbow was not sticking to my shirt. It kept sliding which made the rack position difficult to maintain.
2 X 10L/10R OAJ @ 20kg
These reps went fairly well considering how much fun I had with the 16kg set. I had one on the right that went a bit wild, but I brought it under control.
Friday, December 25, 2009
12/25 Fri Kettlebell Training
Workout #4
6 Min Snatch @ 12kg (16rpm)
90 seconds Rest
6 Min OAJ @ 12kg (12rpm)
90 Seconds Rest
6 Min OALC @ 12kg (10rpm)
1 X 30/30 Swings @ 16kg
Coach gave me something to work on for the snatch which helped quite a bit. Combining this with the fingerlock will be a big help for me with snatching. I experimented with carryover to the clean and swing during those sets as well.
All good sets. Nice break from the 16kg OALC. Back to the grindstone tomorrow.
6 Min Snatch @ 12kg (16rpm)
90 seconds Rest
6 Min OAJ @ 12kg (12rpm)
90 Seconds Rest
6 Min OALC @ 12kg (10rpm)
1 X 30/30 Swings @ 16kg
Coach gave me something to work on for the snatch which helped quite a bit. Combining this with the fingerlock will be a big help for me with snatching. I experimented with carryover to the clean and swing during those sets as well.
All good sets. Nice break from the 16kg OALC. Back to the grindstone tomorrow.
Wednesday, December 23, 2009
12/23 Wed Kettlebell Training
Workout #3
2 X 8L/8R OAJ @ 20kg
8 Min OALC @ 16kg (10rpm)
Good set. I was worried about this one because last week I struggled with a 6 min set at 10rpm after doing legs in the morning. Weird thing...my right hand turned white at the base of the palm. It took maybe 30 seconds for the color to turn red like the rest of my palm.
6 Min OALC @ 12kg (12rpm)
Good set
I knew that I was tired from the morning leg work out so I drank some Diet Coke w/lime. I am not a big caffeine drinker, but I wanted the boost. My right calf was cramping before the workout tonight too.
2 X 8L/8R OAJ @ 20kg
8 Min OALC @ 16kg (10rpm)
Good set. I was worried about this one because last week I struggled with a 6 min set at 10rpm after doing legs in the morning. Weird thing...my right hand turned white at the base of the palm. It took maybe 30 seconds for the color to turn red like the rest of my palm.
6 Min OALC @ 12kg (12rpm)
Good set
I knew that I was tired from the morning leg work out so I drank some Diet Coke w/lime. I am not a big caffeine drinker, but I wanted the boost. My right calf was cramping before the workout tonight too.
12/23 Wed Leg Training
Everything was done with 60kg barbell.
Squats
1 x 4reps (Warmup)
8 x 8reps
Jump Squats
3 x 60reps
I may be off by a few reps on the jump squats.
Squats
1 x 4reps (Warmup)
8 x 8reps
Jump Squats
3 x 60reps
I may be off by a few reps on the jump squats.
Tuesday, December 22, 2009
12/22 Tuesday Kettlebell Training
Workout #2
6 Min OALC @ 16kg (12rpm)
Left: 12/11/12 Right: 12/12/12
I lost track of the count on the second minute of the left hand. Worked on fast hip pop which really came into play during this set. Lockouts need to be faster and longer on a few reps on the left hand.
6 Min Snatch @ 12kg(14rpm)
It is good that we are working a couple sets of snatches into the mix during a week. I am still uncomfortable with them. It's not necessarily a technique thing. I wish that it was because then I could fix it. It is a keep working a couple sets of snatches a week thing.
1X30/30 Swings @ 16kg
Experimented with regripping at the apex of the swing. Do I need to fully release the kettlebell prior to regripping?
6 Min OALC @ 16kg (12rpm)
Left: 12/11/12 Right: 12/12/12
I lost track of the count on the second minute of the left hand. Worked on fast hip pop which really came into play during this set. Lockouts need to be faster and longer on a few reps on the left hand.
6 Min Snatch @ 12kg(14rpm)
It is good that we are working a couple sets of snatches into the mix during a week. I am still uncomfortable with them. It's not necessarily a technique thing. I wish that it was because then I could fix it. It is a keep working a couple sets of snatches a week thing.
1X30/30 Swings @ 16kg
Experimented with regripping at the apex of the swing. Do I need to fully release the kettlebell prior to regripping?
Monday, December 21, 2009
12/21 Monday Kettlebell Training
Workout #1
10 Min OALC @ 16kg (10rpm)
Whoohoo. 100 reps. I did 10 rpm for the entire set. This is most definitely a PR and I am feeling very good about it.
3 X 6L/6R OAJ @ 20kg
First set, I had one rep on the left side that had a slightly bent elbow at the top. Otherwise, these jerks were good reps.
4 min Cleans @ 20kg (9rpm)
Worked on not adjusting the rack after the clean. I am making progress here.
Yesterday and today, I have had some inner forearm pain. I believe that it is because my muscles are not used to fingerlocking. It is interesting how one's body has to continuously adapt to new stresses even while doing the same relative motions. The pain subsided, but I will need to monitor.
10 Min OALC @ 16kg (10rpm)
Whoohoo. 100 reps. I did 10 rpm for the entire set. This is most definitely a PR and I am feeling very good about it.
3 X 6L/6R OAJ @ 20kg
First set, I had one rep on the left side that had a slightly bent elbow at the top. Otherwise, these jerks were good reps.
4 min Cleans @ 20kg (9rpm)
Worked on not adjusting the rack after the clean. I am making progress here.
Yesterday and today, I have had some inner forearm pain. I believe that it is because my muscles are not used to fingerlocking. It is interesting how one's body has to continuously adapt to new stresses even while doing the same relative motions. The pain subsided, but I will need to monitor.
Saturday, December 19, 2009
12/19 Sat KB Training
Workout #5
6 Min Snatch @ 12kg (16rpm)
rest 2 min
6 Min OAJ @ 12kg (12rpm)
rest 2 min
6 Min OALC @ 12kg (10rpm)
Mentally tired, but still wanted to fit in 5 days this week. Overall, everything went pretty well.
I think that next time I snatch, I am going to avoid looking in the mirror. It makes me think about my left elbow too much. I was not as successful with the finger lock as I was earlier this week. I am, however, developing more of a callous on the index finger side of my palm on the left hand. I take this event as good news.
On long cycle, I went 12rpm for the first two minutes because I forgot that the speed was supposed to be 10rpm. I only did 6rpm on the third minute and then continued with 10rpm for the remainder of the set.
6 Min Snatch @ 12kg (16rpm)
rest 2 min
6 Min OAJ @ 12kg (12rpm)
rest 2 min
6 Min OALC @ 12kg (10rpm)
Mentally tired, but still wanted to fit in 5 days this week. Overall, everything went pretty well.
I think that next time I snatch, I am going to avoid looking in the mirror. It makes me think about my left elbow too much. I was not as successful with the finger lock as I was earlier this week. I am, however, developing more of a callous on the index finger side of my palm on the left hand. I take this event as good news.
On long cycle, I went 12rpm for the first two minutes because I forgot that the speed was supposed to be 10rpm. I only did 6rpm on the third minute and then continued with 10rpm for the remainder of the set.
Friday, December 18, 2009
12/18 Friday KB Training
Workout #4
8 Min OALC @ 16kg (10rpm)
I'm adapting to 10rpm with the 16kg. It is not easy per se, but it is not an all out sprint either.
2 X 8L/8R OAJ @ 20kg
Experimented with holding the kettlebell more to the side versus across the chest. The idea was to hold the 20kg in a similar position to how I hold the 16kg kettlebell in the rack. It seemed to help the bell have a straighter trajectory on the jerk, but the weight of the bell was more on my arm than before.
6 Min OALC @ 12kg(12rpm)
Good set.
8 Min OALC @ 16kg (10rpm)
I'm adapting to 10rpm with the 16kg. It is not easy per se, but it is not an all out sprint either.
2 X 8L/8R OAJ @ 20kg
Experimented with holding the kettlebell more to the side versus across the chest. The idea was to hold the 20kg in a similar position to how I hold the 16kg kettlebell in the rack. It seemed to help the bell have a straighter trajectory on the jerk, but the weight of the bell was more on my arm than before.
6 Min OALC @ 12kg(12rpm)
Good set.
Thursday, December 17, 2009
12/16 Wednesday KB Training
Workout #3
6 Min Snatch @ 12kg (16rpm)
Worked on finger locking the bell. I had moderate success with better results on the left than the right. When I was successful, the trajectory of the bell on the downswing was noticeably smoother. I felt my left shoulder again, but it was nowhere near as bad as the other day.
6 Min OALC @ 16kg (10rpm)
This set was tough in part because I had already worked my legs this morning. Normally, it would not have been that big of a deal.
3 X 6L/6R OAJ @ 20kg
By this time, my t-shirt was really aggravating my elbow. There is a raised decoration on one of my workout shirts that I have used for a long time that was rubbing it raw. I guess that it will become a leg day workout shirt. Anyway, good sets overall.
I would like to fit in five training days this week. Hopefully, I will be able to work out Fri and Sat. We'll see.
6 Min Snatch @ 12kg (16rpm)
Worked on finger locking the bell. I had moderate success with better results on the left than the right. When I was successful, the trajectory of the bell on the downswing was noticeably smoother. I felt my left shoulder again, but it was nowhere near as bad as the other day.
6 Min OALC @ 16kg (10rpm)
This set was tough in part because I had already worked my legs this morning. Normally, it would not have been that big of a deal.
3 X 6L/6R OAJ @ 20kg
By this time, my t-shirt was really aggravating my elbow. There is a raised decoration on one of my workout shirts that I have used for a long time that was rubbing it raw. I guess that it will become a leg day workout shirt. Anyway, good sets overall.
I would like to fit in five training days this week. Hopefully, I will be able to work out Fri and Sat. We'll see.
Wednesday, December 16, 2009
12/16 Leg Training
Squats
3 sets x 5reps at 60kg
6 sets x 3reps at 70kg
Box Squats
5 sets x 5 to 6 reps at 50kg
Jump Squats 70kg
3 sets x 50reps
3 sets x 5reps at 60kg
6 sets x 3reps at 70kg
Box Squats
5 sets x 5 to 6 reps at 50kg
Jump Squats 70kg
3 sets x 50reps
Tuesday, December 15, 2009
12/15 Tuesday Kettlebell Training
Workout #2
2 X 6L/6R OAJ @ 20kg
6 Min OALC @ 16kg (11-12rpm)
This set was 11rpm. I aimed for 12rpm and even had it on one or two of the minutes, but it averaged out to 11rpm. On the right side, I focused on good technique all the way to the end even with the fast pace.
6 Min OAJ @ 16kg (10rpm)
I wasn't taking this set as seriously as I should because it was just jerks instead of long cycle. I realized early on in the set that I shouldn't look past this set until I completed it.
My elbow is sore, but I think it is largely attributable to a case of rug burn. While I was working out, I was thinking about the breathing out prior to the up portion of the jerk . I had heard that you should purposely inhale during the up portion of the jerk, but it seemed like an exercise that had limited usefulness IMO. On the other hand, breathing out when returning to rack made a lot of sense. Now, when I combine breathing out just prior to the jerk in order to increase connectedness between elbow and hip, I see more usefulness for that inhale. Of course, things still fall apart when I am breathing hard due to a fast rpm :).
2 X 6L/6R OAJ @ 20kg
6 Min OALC @ 16kg (11-12rpm)
This set was 11rpm. I aimed for 12rpm and even had it on one or two of the minutes, but it averaged out to 11rpm. On the right side, I focused on good technique all the way to the end even with the fast pace.
6 Min OAJ @ 16kg (10rpm)
I wasn't taking this set as seriously as I should because it was just jerks instead of long cycle. I realized early on in the set that I shouldn't look past this set until I completed it.
My elbow is sore, but I think it is largely attributable to a case of rug burn. While I was working out, I was thinking about the breathing out prior to the up portion of the jerk . I had heard that you should purposely inhale during the up portion of the jerk, but it seemed like an exercise that had limited usefulness IMO. On the other hand, breathing out when returning to rack made a lot of sense. Now, when I combine breathing out just prior to the jerk in order to increase connectedness between elbow and hip, I see more usefulness for that inhale. Of course, things still fall apart when I am breathing hard due to a fast rpm :).
Monday, December 14, 2009
12/14 Monday Kettlebell Training
Workout #1
8 Min OALC @ 16kg (10-11rpm)
Left: 11/11/11/11 Right: 11/11/10/5
I didn't like the 34th rep on the right side. Also, with about :30 left to go on the right, I touched the bell with the other hand to steady it. I wasn't going to achieve 12 reps in that last minute, but maybe I should have finished out anyway. I lose time and reps when my technique breaks down due to being winded.
2 X 6L/6R OAJ @ 20kg
4 Min Cleans @ 20kg (9rpm)
20kg sets all looked good. I need to focus more on not repositioning the bell in the rack position.
8 Min OALC @ 16kg (10-11rpm)
Left: 11/11/11/11 Right: 11/11/10/5
I didn't like the 34th rep on the right side. Also, with about :30 left to go on the right, I touched the bell with the other hand to steady it. I wasn't going to achieve 12 reps in that last minute, but maybe I should have finished out anyway. I lose time and reps when my technique breaks down due to being winded.
2 X 6L/6R OAJ @ 20kg
4 Min Cleans @ 20kg (9rpm)
20kg sets all looked good. I need to focus more on not repositioning the bell in the rack position.
Saturday, December 12, 2009
12/12 Saturday Kettlebell Training
Workout #4
6 Min Snatch @ 12kg (14rpm)
rest 2 min
6 Min OAJ @ 12kg (14rpm)
rest 2 min
6 Min OALC @ 12kg (8rpm)
The game plan was to go through the circuit twice with the possible exception of the snatches. I only made it through one time due to my left shoulder. It was likely a case of not warming up enough and not realizing how much load my shoulder has been exposed to this week. I switched a half minute early on the snatches for a total time of 5:30. I started a little late on the OALC piece so that set was a little short. Overall, bummed about how today went but happy and slightly amazed that my elbow is outlasting my shoulder.
6 Min Snatch @ 12kg (14rpm)
rest 2 min
6 Min OAJ @ 12kg (14rpm)
rest 2 min
6 Min OALC @ 12kg (8rpm)
The game plan was to go through the circuit twice with the possible exception of the snatches. I only made it through one time due to my left shoulder. It was likely a case of not warming up enough and not realizing how much load my shoulder has been exposed to this week. I switched a half minute early on the snatches for a total time of 5:30. I started a little late on the OALC piece so that set was a little short. Overall, bummed about how today went but happy and slightly amazed that my elbow is outlasting my shoulder.
Friday, December 11, 2009
12/11 Friday KB Training
Workout #3
4 Min Cleans @ 20kg (8rpm)
I have a tendency to reposition after the clean. I need to clean directly into the position that I need to jerk.
8 Min OALC @ 16kg (10rpm)
It occurs to me that fast hips on the up portion of the first bump includes fast knees. I find it easier to think fast knees rather than fast hips. Be careful though not to concentrate so much on the knees that I lose focus of what the hips are doing.
The entire set was 10rpm. There was one rep on the left though that was questionable due to a slight press out. It may or may not have been counted in a competition. Therefore, that minute may have been 9rpm instead of 10rpm.
2 X 8L/8R OAJ @ 20kg
I'm moving the 20kg better. It's still a heavy weight for me, but I am feeling more confident about it. There is still an issue with too much extraneous movement.
4 Min Cleans @ 20kg (8rpm)
I have a tendency to reposition after the clean. I need to clean directly into the position that I need to jerk.
8 Min OALC @ 16kg (10rpm)
It occurs to me that fast hips on the up portion of the first bump includes fast knees. I find it easier to think fast knees rather than fast hips. Be careful though not to concentrate so much on the knees that I lose focus of what the hips are doing.
The entire set was 10rpm. There was one rep on the left though that was questionable due to a slight press out. It may or may not have been counted in a competition. Therefore, that minute may have been 9rpm instead of 10rpm.
2 X 8L/8R OAJ @ 20kg
I'm moving the 20kg better. It's still a heavy weight for me, but I am feeling more confident about it. There is still an issue with too much extraneous movement.
Wednesday, December 9, 2009
12/9 Wednesday Kettlebell Training
Workout #2
2 X 5L/5R OAJ @ 20kg
6 Min OALC @ 16kg (11-12rpm)
I am happy to say that I made 11rpm for the full six minutes. This is a new training PR. Admittedly, I wanted 12rpm on the right hand, but I will take this result. On my right hand, I am still trying to muscle the weight and it is showing up in how I grip the kettlebell during the clean. If I am not careful, I am going to end up blistering that hand.
I am amazed at how many different things there are to work on while doing two simple lifts...clean and then jerk. It seems like I do well in the beginning of a set and then as I tire, I start falling back on old habits. I am reminded of what an old karate teacher once told me. He would pick out one thing that he wanted to work on during a sparring session and concentrate on doing that technique as well as possible.
6 Min OALC @ 12kg (12rpm)
For this set, I decided that I wanted to work on popping my hips faster during the clean. Doing this resulted in the clean coming up at an angle toward the working arm vs. up the center . I may have to film it so that you can see what I mean. I've seen people clean like this, but I want to make sure that I am not developing a bad habit. It did seem to save time.
Rest day tomorrow.
2 X 5L/5R OAJ @ 20kg
6 Min OALC @ 16kg (11-12rpm)
I am happy to say that I made 11rpm for the full six minutes. This is a new training PR. Admittedly, I wanted 12rpm on the right hand, but I will take this result. On my right hand, I am still trying to muscle the weight and it is showing up in how I grip the kettlebell during the clean. If I am not careful, I am going to end up blistering that hand.
I am amazed at how many different things there are to work on while doing two simple lifts...clean and then jerk. It seems like I do well in the beginning of a set and then as I tire, I start falling back on old habits. I am reminded of what an old karate teacher once told me. He would pick out one thing that he wanted to work on during a sparring session and concentrate on doing that technique as well as possible.
6 Min OALC @ 12kg (12rpm)
For this set, I decided that I wanted to work on popping my hips faster during the clean. Doing this resulted in the clean coming up at an angle toward the working arm vs. up the center . I may have to film it so that you can see what I mean. I've seen people clean like this, but I want to make sure that I am not developing a bad habit. It did seem to save time.
Rest day tomorrow.
Tuesday, December 8, 2009
12/8 Tuesday KB Training
First kettlebell workout since the Atlanta competition. I'm looking forward to settling in for a decent stretch of training before the next competition in January.
Workout #1
8 Min OALC @ 16kg (10rpm)
I finally made 10rpm for 8 minutes with the 16kg. It feels good to have that monkey off my back.
4 Min Cleans @ 20kg (8rpm)
This set was interesting. It has been a while since I did a set of cleans with the 20kg. It felt awkward which is odd considering how many cleans that I have done with the 16kg in the last couple months. Toward the end of the set though, the cleans felt closer to normal.
2 X 8L/8R OAJ @ 20kg
Jerks with the 20kg are not feeling as hard as they did 6 months ago. I practiced breathing out before jerking with both the 16kg and 20kg. It seems to make the jerk feel more solid, more controlled.
Workout #1
8 Min OALC @ 16kg (10rpm)
I finally made 10rpm for 8 minutes with the 16kg. It feels good to have that monkey off my back.
4 Min Cleans @ 20kg (8rpm)
This set was interesting. It has been a while since I did a set of cleans with the 20kg. It felt awkward which is odd considering how many cleans that I have done with the 16kg in the last couple months. Toward the end of the set though, the cleans felt closer to normal.
2 X 8L/8R OAJ @ 20kg
Jerks with the 20kg are not feeling as hard as they did 6 months ago. I practiced breathing out before jerking with both the 16kg and 20kg. It seems to make the jerk feel more solid, more controlled.
Monday, December 7, 2009
Workout 12072009
Leg Day
Squats
50kg 2x5
60kg 3x5
Jump Squats
80kg 4x30
80kg 1x50
I tried doing the jump squats as a continuous movement today. Don't ask me why I never thought to do that before now. I'm still mostly flat footed, but this appears to be more correct than what I was doing.
Squats
50kg 2x5
60kg 3x5
Jump Squats
80kg 4x30
80kg 1x50
I tried doing the jump squats as a continuous movement today. Don't ask me why I never thought to do that before now. I'm still mostly flat footed, but this appears to be more correct than what I was doing.
Las Vegas Competition 11072009
I started out at 9rpm, but quickly dropped to 8rpm on the left hand. I had 42 reps on both hands for a total of 84reps. My score was 42. This event was the first time that I had attempted 16kg OALC in competition. I'm happy with the result.
Sunday, December 6, 2009
Atlanta Competition 12052009
16kg One Arm Long Cycle results: 48 left and 47 right so my meet score was 47 because the score is taken from the low hand number. Prior to the meet, Coach gave me a goal of 10rpm with slowing the pace as needed. I enjoyed the challenge as I had gone 9rpm for 10 minutes in training, but had yet to achieve if memory serves 10rpm for even 8 minutes. Bottom line goal was to better my result from Las Vegas (84 reps total with a score of 42).
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