Great Lakes Kettlebell Championships 4/17/2010

Results with 20kg: Left: 34 reps Right: 36 reps Time: 10 minutes

It was about a five hour drive up to Traverse City, but I had three days of rest before the competition. This was my first 20kg OALC set in competition and I am quite happy with it. There is room for improvement of course, but it gave me the opportunity to see where I am currently with this bell.

Interestingly, the 16kg and 20kg bell felt similar from a heaviness perspective. What I think helped me is that the fast pace 16kg OALC sets made this set at 7rpm feel slow by comparison.

4/13 Kettlebell Training

Workout #1
1 X 5L/5R OAJ @ 24kg
5R / 5L One of reps on the left side went farther back than it should but I was able to control it.

8 Min OALC @ 20kg (6-8rpm) Basically start at 8rpm and slow down if needed.
Left: 8 / 8 / 8 / 5 Right: 8 / 8 / 8 / 7
I swung an extra time on one or two of the cleans on the left side. Main issue for both hands was losing my grip. Once the grip started to go on the left, the lockouts followed shortly thereafter.

4 Min Cleans @ 20kg (10rpm)
Worked on variations to find a good way to clean the 20kg. Haven’t quite found the groove yet.

4/11 Kettlebell Training

Workout #4
1 X 5L/5R OAJ @ 24kg
Started with right again: 5R / 5L

2 X 4 Min OALC @ 20kg (8rpm)
Both sets were 8rpm. First set lockouts were very wobbly on the left side. Second set made an effort to drop quickly under the bell on that side. It made a difference both in terms of lockout and speed of the lift.

6 Min OALC @ 16kg (10rpm)
Could have been better, but hit 10rpm. This was an early morning workout so that might have contributed to some tiredness in addition to the previous sets.

4/8 Kettlebell Training

Workout #3
6 Min Snatch @ 12kg (15rpm)
Rest 2 Min
6 min OAJ @ 12kg (15rpm)
rest 2 Min
6 Min OALC @ 12kg (10rpm)
Do this a 2nd time if time permits and slow down if needed (Or shorten to 4 min)

Went all the way through one time. Was tired and really not feeling it today, but decided to go ahead and repeat with 4 min sets. Unfortunately, my elbow loudly complained on the snatch set on the second time through so I decided to settle for four sets today.

I noticed a couple differences between the two arms at lockout during the two snatch sets though. On the right, it feels like I start to engage the lockout earlier. The bell seems more controlled and doesn’t seem to jar my arm as much at the final lockout. The bell also seems to maintain contact with my forearm during the process of locking out to a certain extent. It moves on the forearm of course, but I seem to maintain awareness of it. On the left, I don’t notice either of these things. It feels like it, I get to lockout and the bell jars as it falls into place. I lose contact with the forearm too. I think that the final positioning is ok, but it falls into place vs. rolling into it. Maybe I’m overanalyzing, but I want to move past this obstacle.

4/7 Kettlebell Training

Workout #2
1-2 Sets of 5L/5R OAJ @ 24kg
First set: 5R / 5L Second set: 5L / 5R
Decided to start on my right to build confidence and muscle memory before trying my left this time. It worked. On the second set, I switched back to starting with my left.

3 X 4 Min OALC @ 20kg (8rpm) Rest as needed
Left: 8 / 7 Right: 8 / 8
Left: 8 / 7 Right: 8 / 8
Left: 6 / 6 Right: 8 / 8

I have to admit that I thought my coach was expecting a lot when she asked me to do three sets of six minutes with the 20kg. Luckily, right before I started these sets, I realized that they were four minute sets not six. Never doubted you for a minute coach, lol.

I was pulling too much with my arm when cleaning the kettlebell on the first set. Need to initiate with the legs in order to save my grip and my elbow.

6 Min OALC @ 16kg (10rpm) - This is optional and you can go slower if needed
Did not do this set. I was feeling my elbow after the second of the three sets on the 20kg OALC. Decided to go ahead with the last 20kg set and skip this one.

4/4 Kettlebell Training

Workout #1
1 X 5L/5R OAJ @ 24kg
Left: 1 Right: 5
Started out on the left side which was a mistake. No reps. Set it down and tried with the right. Made 5 reps without a real issue. Set it down and tried again with the left. Made one rep, but dropped it on one of the next couple attempts.

6 Min OALC @ 20kg (8rpm)
Left: 8 / 8 / 8 Right: 8 / 8 / 8
Surprised myself by being able to complete this set with the requested rpm. I did feel it in the legs which is different from the 16kg sets usually.

4 Min OAJ @ 20kg (8rpm)
4 Min Clean @ 20kg (8rpm)
After the OALC set, both these sets were easy. Actually, I had been working to this pace with the 20kg OAJ and Clean sets that coach has given to me in previous workouts. I'm guessing that I should have held the lockout for a couple of seconds on the OAJs though?

4/3 Kettlebell Training

6 Min oalc @ 20kg (6 to 8 rpm)
Left: 6 / 7 / 5 Right: 7 / 14 / 21
The differences between my left and right sides really shows up when I use a heavier weight for a set. This pace is about where I am at for the 20kg. It was pretty cool to see what I could do with the 20kg for OALC.

6 min oalc @ 16kg (11rpm)
Left: 11 / 11 / 10 Right: 11 / 11 / 11
Feeling the after effects of the 20kg set. Almost made the numbers, but the set was not pretty.

4/1 Kettlebell Training

Workout #5
3 X 10L/10R OAJ @ 20kg
2:30 per set

6 Min Snatch @ 12kg (16rpm)
Winded, but elbow held up ok. Felt my shoulder from a couple days ago.

6 Min OAJ @ 16kg (12rpm)
Not as bad as I thought that it would be.

3/29 Kettlebell Training

Workout #4
2 X 12L/12R OAJ @ 20kg
Tweaked my left shoulder when I lost control of the kettlebell. I was distracted by a small child so that probably played a part. It was on the last part of the second set on the left side. I had considered lifting tomorrow, but I think that I will give it a rest and see how it feels in a day or more.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 Right: 11/11/11/11
Definitely more control on the right side, but feels good to make the numbers.

8 Min OALC @ 12kg (12-13rpm)
Switched at 3 minutes on the left side. Was really feeling the shoulder by that point. All seven minutes were either 12 or 13 rpm.

3/27 Kettlebell Training

Workout #3
1 X 12L/12R OAJ @ 20kg
8 Min OALC @ 16kg (11rpm)
Left: 11/11/10/10 Right: 11/11/11/10
Used a "new" kettlebell that weighed 16kg on this set, and an "old" kettlebell that weighed 15.4kg on the next set. Huge difference in how the kettlebells felt between the two sets. The difference in weight is 1.32 lbs.

6 Min OALC @ 16kg (11rpm)
Left: 11/12/10 Right: 13/11/9
I could have put in a couple more reps or so, but I didn't because I knew I had already hit the 33 mark (11 reps x 3 min). Some of it was because I was already warmed up, but some of it was the 0.6kg lighter "16kg" kettlebell.

3/25 Kettlebell Training

Workout #2
6 Min Snatch @ 12kg (15rpm)
rest 2 min
6 Min OAJ @ 12kg (14rpm)
rest 2 Min
6 Min OALC @ 12kg (10rpm)
Go through this 2 times if you have time and reduce the pace or duration.

Went through two times but I subbed 6 Min OALC @ 12kg (10rpm) for the snatches on the second time through. Snatches felt awkward. Overall, good workout.

3/22 Kettlebell Training

Workout #1
4 Min OAJ @ 20kg (7rpm)
Left: 14 reps Right: 14 reps. It was early morning so I felt sluggish, but this set wasn't too bad from a rpm perspective. Even on sets that are just reps, I usually go about 8 rpm.

2 X 6 Min OALC @ 16kg (12rpm)
First set: Left: 34 reps Right: 34 reps
Slowed down slightly on the left about the third minute because I didn't like how the reps were looking. I didn't want to chance bad reps on my elbow.

Second set: Left: about 26 reps Right: 33 reps
Tore my palm on the left side so switched about the 2:20 mark. The skin is dry underneath, but it looks like a small blister it still there next to the torn area.

3/20 Kettlebell Training

Workout #4
1 X 15L/15R OAJ @ 20kg
6 Min OALC @ 16kg (12rpm)
I ended up doing 35 reps on the left hand and either 34 or 35 reps on the left hand.

6 min OAJ @ 16kg (12rpm)
Good set. Felt a little unbalanced in the rack position. I think it maybe because I don’t have to worry so much about a good rack position with long cycle so I am out of practice.

6 min OALC @ 12kg (13rpm)
This set ended up with 38 reps on both hands.

It has been hard to fit training into my schedule with my new job. It's a great job, but the hours are long currently. This is only my fourth kettlebell workout in two weeks.

3/16 Kettlebell Training

Workout #3
2 X 14L/14R OAJ @ 20kg
8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/11 and Right: 10/11/11/10

8 Min OALC @ 12kg (13rpm)
13 rpm

3/12 Kettlebell Training

Workout #2
3 X 6 Min OALC @ 16kg (10rpm) - rest 6 - 10 min between sets

Made 10rpm on all three sets. The last set was quite difficult. My legs are feeling heavy. My elbow has been acting up for the last couple of days as well. I think that I am going to take tomorrow off and see if I can fit a workout in on Sunday.

3/9 Kettlebell Training

Workout #1
1 X 15L/15R OAJ @ 20kg
Spread this set out over about 3:50.

8 Min OALC @ 16kg (11rpm)
Left: 11/11/11/10 Right: 11/11/10/10
Was not so much out of breath as I ran out of time per minute. I need to move faster.

6 Min OALC @ 16kg (10rpm)
Left: 10/10/10 Right: 10/10/10
Good set.

3/8 Kettlebell Training

Workout #5
2 X 12L/12R OAJ @ 20kg

10 Min OALC @ 16kg (10rpm)
Left: 10/10/10/10 Right: 10/10/10/10
Made 10 rpm, but not sure if I would have made 11 rpm.

6 Min OALC @ 12kg (13rpm)
Left: 12/13/12 Right: 13/13/12

3/4 Kettlebell Training

Workout #3
4 Min OAJ @ 20kg (7-8rpm)
8 Min OALC @ 16kg (11rpm)
8 Min OALC @ 12kg (13rpm)

This workout went ok. I made all the reps in all the sets if I remember correctly.

3/3 Kettlebell Training

Workout #2
2 X 6 Min OALC @ 16kg (12rpm 1st set, 10 rpm second set)
First set: 12L / 12L / 11L / 1L + 12R / 12R / 12R
Second set: 10L / 10L / 10L / 10R / 10R / 10R
The second set felt slow compared to the first set. I took about a 13 minute break in between sets. Should I adjust the amount of time between sets longer or shorter?

1 X 8 Min OALC @ 12kg (13rpm)
Fast set. I was on a 13 rpm pace all the way up to the last minute. Somehow, I lost count on that minute. It was somewhere between 10 to 13 reps.

3/1 Kettlebell Training

Workout #1
1 X 14L/14R OAJ @ 20kg
Did this set in 3:30 @ 8rpm. Warmup.

10 Min OALC @ 16kg (10rpm)
Left: 10/10/10/10/10 Right: 10/10/10/10/10
Good set. Not as easy as it has been, but doable.

6 Min OALC @ 16kg (10rpm)
Good set.