2/27/2011 Kettlebell Training

Workout #3 2/23
2 X 2 Min OAJ @ 16kg (12rpm)
2 X 8 Min OAJ @ 12kg (12-14rpm)
1 X 50L/50R Swings @ 12kg changed to 1 X 30L/30R Swings @ 16kg

16kg OAJs are coming along nicely. Good workout.

Workout #1 2/24 8 Min OAJ @ 12kg (12rpm)
6 Min OAJ @ 12kg (12rpm)
1 X 30L/30R Swings @ 16kg

Fairly easy sets.

Workout #2 2/27
2x2 Min OAJ @ 16kg (12rpm)
6 Min OAJ @ 12kg (14rpm)
rest 1 min
6 min Cleans @ 12kg (16rpm)
rest 1 min
6 Min OAJ @ 12kg (14rpm)

The 16kg OAJs felt really good. The 12kg portion of the workout was good except I’m feeling the effects of a non-kettlebell related busy week. The sets weren’t difficult per se. It was more of a tired legs feeling.

2/20/2011 Kettlebell Training

Workout #3 2/14
6 Min Snatch @ 12kg (16rpm)
Played around with keeping my shoulder retracted and used a wider stance. It helped the bouncing at the top some, but I have to keep experimenting with it. I did notice that I do a better job of naturally keeping my shoulder retracted on the right.

3 X 6 Min OAJ @ 12kg (14rpm) Try to maintain this pace for all 3sets, slow down if needed.
Did pretty well with these three sets. My left shoulder was fatiguing toward the end of the third set, but overall did fine.

2 X 30L/30R Swings @ 16kg
Should the shoulder stay retracted here as well?


Workout #2 - FINALLY DID THIS WORKOUT 2/16
5 Min Snatch @ 12kg (15rpm)
Increased reps to 16rpm and time to 6 minutes.

6 Min OAJ @ 12kg (14rpm)
rest 60s
6 Min cleans @ 12kg (16rpm)
rest 60s
6 Min OAJ @ 12kg (14rpm)
From Cate Ime's post on the forum: The first bump sends the arm to lockout, the 2nd dip is nothing more than dropping back to the heels. I’ll admit to being a bit skeptical about this remark, but it made a huge difference in the speed and smoothness of my OAJs.


Workout #2 2/19
2 Min OAJ @ 16kg (12rpm)
6 Min Snatch @ 12kg (18rpm)
6 Min OAJ @ 12kg (15rpm)
1 X 40L/40R Swings @ 16kg
Good workout overall. 16kg jerks are really coming along. Speed was fast on the snatches, but doable.


Workout #1 2/20
1 X 8L/8R OAJ @ 16kg
8 Min OAJ @ 12kg (12-14rpm)
8 Min Snatch @ 12kg (16rpm)
1 x 30L/30R Swings @ 16kg – ADDED
Shortened the time on the left hand on the snatch set. Focusing on retracting the shoulder seems to be helping steady the bell at the top, but I am finding that I need to allow the bell to swing back in front of my legs before using the shoulder retraction on the way up. Does that sound correct?

Great Lakes Kettlebell Championships 2/6/2011

OAJ 12kg

Great Lakes Kettlebell Championships 2/6/2011

Snatch 12kg

2/13/2011 Kettlebell Training

Workout #1 2/7
2 X 2 Min OAJ @ 16kg (10rpm)
6 Min Snatch @ 12kg (16rpm)
6 Min OAJ @ 12kg (16rpm)
1 X 35L/35R Swings @ 16kg

I was still not recovered from the meet for this workout. Everything still went ok, except that I really felt the 16rpm on the 12kg jerk set.


Workout #2 2/12
8 Min OAJ @ 12kg (12-14rpm)
8 Min Snatch @ 12kg (15rpm)
1 X 10L/10R OAJ @ 16kg
1 X 35L/35R Swings @ 16kg

Everything went pretty well here. I worked squats with Kettlebell Bob and participated in a karate class afterwards. Of course, I had not done a kettelbell workout in about 4 days so that may have contributed to how well the workout progressed.

Workout #3 2/13
2 Min OAJ @ 16kg (10-12rpm)
2 X 6 Min OAJ @ 12kg (15rpm) - rest about 5 min between sets
6 Min Snatch @ 12kg (15rpm)
2 X 25L/25R Swings @ 16kg

Good workout overall. OAJs with the 16kg are coming along well. I did 10rpm on the first set and 12rpm on the second set of 16kg OAJ. The two 12kg OAJ sets were good except I was feeling it on the second set by the last half minute on both hands. The swings went well.

1/30/2011 Kettlebell Training

Workout #4 1/30
5 Min Snatch @ 12kg (14rpm)
10 Min OAJ @ 12kg (10rpm)
2 X 25L/25R Swings @ 16kg

Good sets. This workout ended up being my last workout before the Great Lakes Kettlebell Competition.