This week I started back up training with Coach Duffey from Lockout Kettlebells. I trained on and off with him in 2011. I achieved good results with him. I made Rank 1 with WKC in Biathlon and Rank 2 in Longcycle. I was close to making Rank 1 but fell short. But I'm back at it training hard. I already have 2 competitions in site. I am signed up for the IKSFA meet on March 31st and I will be signing up for the IUKL meet in April! Both to be great experiences. Any ways back to training this week.
2/5/12- Jerks
2x16 jerks 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x24 jerk 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x16 jerk 2 minutes 10 rpm
Squat- 135lbs- 10 reps, 185lbs 10 reps, 225lbs 8, 8 reps
Jog 2 miles
2/6/12- Snatch
20kg snatch 8 minutes 15 rpm
24kg swings 50/50x 2
Pull-ups 3x10
2/7/12
Swimming- 20 laps
Jogging- 2 miles
2/8/12- Jerk
2x24 jerk 5 min 8 rpm
2x20 jerk 3 min 10 rpm
28 OAJ 15/15
Cool down- Jump rope 10 mins
2/9/12
24kg snatch 6 min 14/15 rpm
28 kg swings 50/50 x2
Cardio today....keep the body moving!!
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Saturday, February 11, 2012
Saturday, February 4, 2012
Week 1/29 to 2/4
Started the week off pretty well. One things I'm happy about is that January is over. Work has been crazy and with training I finished off the month tired.I had a couple of good days and did work sets I haven't been able to do before. One thing i do have to watch for is over use of my shoulders because my right side still gets tight and over used. I added in some gymnastics ring training to help stretch and strengthen my arms up.
1/29/12
Kettlebell Jerk
OAJ- 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
2x24kg 1 x 4min 35 reps, 2x20kg 4min 44 reps
Kettlebell Snatch
20kg 2min/ 2min (R)14,16/ (L)16,18
24kg 2min/ 2min (R) 16,16/ (L) 16,18
GPP
Deadlift- 135lbs 15 reps, 185lbs 10 reps, 225 2x8 reps
Hack Squat- 135lbs 20 reps, 185lbs 2x20 reps
Pull-ups- 2x10 reps
1/30/12
Kettlebell Snatch
3x 4min sets; 20kg 16rpm, 24kg 14rpm, 28kg (black snatch) 10rpm
GPP
One arm Long row- 60lbs 3x 15/15 reps
Hanging Leg raise- 3x 12 reps
TRX I's and T's- 2x 10/10 reps
1/31/12
I had a good warm up which help set up my workout.
Warm-up- Internal/ External band rotation, Overhead Internal/External circles, Lateral Forward/ Backward circles. All done with a stretch band.
KB Jerk warm-up- 16kg- 10/10 reps, 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
Work sets- 2x24kg 3x 4min Jerk 8 rpm; 3-4min rest between sets
Glove Snatch 16kg 45/45 reps
2/1/12
Gymnastics ring workout- need something different.
Warm-up- Jump rope 5 min
Ring Push ups- 3 x 10 reps
Ring Rows- 3 x 15 reps
Tuck Front Lever- 2 x 10 reps
Skin the Cat- 3 x 5 reps
Cool Down- Jump rope 5 min
2/4/12
Needed those days off. Too many 4am wake ups and late nights. Rested up and got a workout in today.
OALC 24kg- 50/50 reps switching every 10 reps
OAJ 24kg- 50/50 reps (25, 15, 10)
Black Snatch 24kg 30/30 reps switch every 10 reps
Ring Push-ups- 20 reps, Ring Rows- 20 reps, Ring Push-up- 20 reps, Ring Row 10 reps, Single leg squat- 10/10 reps
Foam Roll and Stretch.
Can't wait to start the new week. Super Bowl tomorrow. I ordered a pair of 26's can't wait for them to get here.
1/29/12
Kettlebell Jerk
OAJ- 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
2x24kg 1 x 4min 35 reps, 2x20kg 4min 44 reps
Kettlebell Snatch
20kg 2min/ 2min (R)14,16/ (L)16,18
24kg 2min/ 2min (R) 16,16/ (L) 16,18
GPP
Deadlift- 135lbs 15 reps, 185lbs 10 reps, 225 2x8 reps
Hack Squat- 135lbs 20 reps, 185lbs 2x20 reps
Pull-ups- 2x10 reps
1/30/12
Kettlebell Snatch
3x 4min sets; 20kg 16rpm, 24kg 14rpm, 28kg (black snatch) 10rpm
GPP
One arm Long row- 60lbs 3x 15/15 reps
Hanging Leg raise- 3x 12 reps
TRX I's and T's- 2x 10/10 reps
1/31/12
I had a good warm up which help set up my workout.
Warm-up- Internal/ External band rotation, Overhead Internal/External circles, Lateral Forward/ Backward circles. All done with a stretch band.
KB Jerk warm-up- 16kg- 10/10 reps, 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
Work sets- 2x24kg 3x 4min Jerk 8 rpm; 3-4min rest between sets
Glove Snatch 16kg 45/45 reps
2/1/12
Gymnastics ring workout- need something different.
Warm-up- Jump rope 5 min
Ring Push ups- 3 x 10 reps
Ring Rows- 3 x 15 reps
Tuck Front Lever- 2 x 10 reps
Skin the Cat- 3 x 5 reps
Cool Down- Jump rope 5 min
2/4/12
Needed those days off. Too many 4am wake ups and late nights. Rested up and got a workout in today.
OALC 24kg- 50/50 reps switching every 10 reps
OAJ 24kg- 50/50 reps (25, 15, 10)
Black Snatch 24kg 30/30 reps switch every 10 reps
Ring Push-ups- 20 reps, Ring Rows- 20 reps, Ring Push-up- 20 reps, Ring Row 10 reps, Single leg squat- 10/10 reps
Foam Roll and Stretch.
Can't wait to start the new week. Super Bowl tomorrow. I ordered a pair of 26's can't wait for them to get here.
Tuesday, January 31, 2012
Last week in review 1/23- 1/27
Last week I was able to get in 3 good days of training. I have switched my schedule around to make sure I get in at least 3 days a week training and slowly build up. I am still working at my job from early day to late at night so the day rest is much needed. My focus of the week was to increase my time and continue to build my jerk and snatch. Still throwing in some GPP into the workout. I feel like its all helping my push further in my workouts. Starting tomorrow I'll be 8 weeks away from my FIRST competition of 2012. I am hoping for good results there. So I am kicking my ass!!!
1/23/12
Kettlebell Jerk- 3min work/ 3min rest 3 sets
2x16kg 10rpm, 2x20kg 8rpm, 2x24kg 6rpm
Kettlebell Snatch- 3min/3min 2 sets
16kg 16rpm, 20kg 16rpm
1/26/12
Kettlebell Jerk- 2min work/ 1min rest 4 sets
2x24kg 20 reps,20 reps, 18 reps; 2x20kg 20 reps
GPP- BB Squats- 95lbs 10 reps, 135lbs 10 reps, 155lbs 10 reps, 175lbs 8 reps
Hack Squat- 135lbs 20 reps, 195lbs 20 reps, 245lbs 12 reps
Swings 24kg 50/50 reps
Glove Snatch 16kg 45/45 reps
1/27/12
Kettlebell Jerk-
OAJ- 16kg 12/12 reps, 20kg 12/12 reps, 24kg 12/12 reps, 2x24kg 10 reps
2x20kg 10 min 81 reps (haven't done a 10 minute set in a while!)
OAPP 32kg 12/12 reps, 12/12 reps
It was a good week of training. This week I will have to try a 10 min set with snatch.I have been practicing and it is getting better. I will be testing again. My body is responding well to the training so far. I will need to amp it up soon! I am still focused on my first comp. It feels like I'm starting all over again.
1/23/12
Kettlebell Jerk- 3min work/ 3min rest 3 sets
2x16kg 10rpm, 2x20kg 8rpm, 2x24kg 6rpm
Kettlebell Snatch- 3min/3min 2 sets
16kg 16rpm, 20kg 16rpm
1/26/12
Kettlebell Jerk- 2min work/ 1min rest 4 sets
2x24kg 20 reps,20 reps, 18 reps; 2x20kg 20 reps
GPP- BB Squats- 95lbs 10 reps, 135lbs 10 reps, 155lbs 10 reps, 175lbs 8 reps
Hack Squat- 135lbs 20 reps, 195lbs 20 reps, 245lbs 12 reps
Swings 24kg 50/50 reps
Glove Snatch 16kg 45/45 reps
1/27/12
Kettlebell Jerk-
OAJ- 16kg 12/12 reps, 20kg 12/12 reps, 24kg 12/12 reps, 2x24kg 10 reps
2x20kg 10 min 81 reps (haven't done a 10 minute set in a while!)
OAPP 32kg 12/12 reps, 12/12 reps
It was a good week of training. This week I will have to try a 10 min set with snatch.I have been practicing and it is getting better. I will be testing again. My body is responding well to the training so far. I will need to amp it up soon! I am still focused on my first comp. It feels like I'm starting all over again.
Saturday, January 28, 2012
Consistency
Consistency is the key when it comes to getting better at any sport. Especially kettlebell sport. With my work schedule which is a bit crazy I have been trying to find time or make time to get time working with the bell. Some workouts have been short and other long but whenever I can I get my work in. So for the last 10 days training has been consistent. It looks like this.
1/17/12 Snatch training
Work Sets
16kg 2min/ 2min 20 rpm
20kg 2min/ 2min 18rpm
Gloves Snatch 16kg 40/40
1/18/12 Jerk Training
Warm-up OAJ- 20kg 10/10 reps, 24kg 10/10 reps, 28kg 10/10 reps
Work Sets
2x20kg 3min 10rpm, 2x24kg 3min 8rpm, 2x28kg 2min 6rpm, 2x24kg 2min 8rpm, 2x24kg 3min 8rpm
(2-3min rest between sets)
1/19/12 Jerk and Snatch Training
Warm-up OAJ 16kg 10/10, 20kg 10/10, 24kg 10/10
Work Set 2x24kg 5mins (8, 7, 7, 6,7) 35reps
Snatch Work set- 16kg 20/20, 20kg 2min/2min 18rpm, 24kg 1:40/1:40 14rpm
Swings 32kg 30/30, 30/30
GPP- Face pull 45lbs 15,15,15; One arm Row- 60lbs 10/10, 10/10, 10/10
1/21/12 Jerk and Snatch
Warm-up OAJ 20kg, 10,10, 24kg 10,10, 28kg, 10/10
Work Set- 2x24kg 5mins (10, 9, 8,8,6) 41 reps
Snatch Work set- 20kg 20/20, 24kg 2:30min/2:30min 14rpm
Swing 28kg 30/30, 30/30
1/22/12 Active recovery
Run 4 miles 37 mins
Not bad but could be better. Snatch is starting to improve and Jerk is also improving. My reps are starting to go up and my pacing is getting better. I have until March 31 which is my first competition of the year. I'll be getting some of my sets and other exercises on video that I use during training.
1/17/12 Snatch training
Work Sets
16kg 2min/ 2min 20 rpm
20kg 2min/ 2min 18rpm
Gloves Snatch 16kg 40/40
1/18/12 Jerk Training
Warm-up OAJ- 20kg 10/10 reps, 24kg 10/10 reps, 28kg 10/10 reps
Work Sets
2x20kg 3min 10rpm, 2x24kg 3min 8rpm, 2x28kg 2min 6rpm, 2x24kg 2min 8rpm, 2x24kg 3min 8rpm
(2-3min rest between sets)
1/19/12 Jerk and Snatch Training
Warm-up OAJ 16kg 10/10, 20kg 10/10, 24kg 10/10
Work Set 2x24kg 5mins (8, 7, 7, 6,7) 35reps
Snatch Work set- 16kg 20/20, 20kg 2min/2min 18rpm, 24kg 1:40/1:40 14rpm
Swings 32kg 30/30, 30/30
GPP- Face pull 45lbs 15,15,15; One arm Row- 60lbs 10/10, 10/10, 10/10
1/21/12 Jerk and Snatch
Warm-up OAJ 20kg, 10,10, 24kg 10,10, 28kg, 10/10
Work Set- 2x24kg 5mins (10, 9, 8,8,6) 41 reps
Snatch Work set- 20kg 20/20, 24kg 2:30min/2:30min 14rpm
Swing 28kg 30/30, 30/30
1/22/12 Active recovery
Run 4 miles 37 mins
Not bad but could be better. Snatch is starting to improve and Jerk is also improving. My reps are starting to go up and my pacing is getting better. I have until March 31 which is my first competition of the year. I'll be getting some of my sets and other exercises on video that I use during training.
Sunday, January 15, 2012
An OK start to the New Year. Working for better!!
So its been about 2 weeks into 2012 and i wish it were better. Training hasn't been where I wanted it to be but I think the wheels are about to get rolling. I recently got promoted at my job to Assistant Fitness Manager which allows me to handle more responsibilities and get a few more hours of work. Not to mention a few more dollars in my pocket. Happy about that!!! But now I have to schedule my workouts and my clients a little better. So that may be a bit of a challenge because of my long days (4am wake up- 10or 11pm sleep) UGH!! But none the less there are competitions coming up and I need to get ready for them. My training so far hasn't been too consistent. Here is what it looked like for the first couple of weeks.
1/1/12- Rest
1/2/12- a.m.- 20 min run/10 min bike
p.m.- Jerk Specific- warm-up 16kg- 10/10, 20kg 10/10
work sets 2x20kg 4mins 10rpm; 4mins rest; 2x24kg 4mins 7rpm, 2x24kg 3x1min/ 1min rest (15,13,12)
cool down- Jump rope 10mins
1/7/12- Rep base workout
Jerk- 2x16kg 20,20; 2x20kg 15,15,20
Snatch 16kg 30/30, 30/30; 20kg 20/20, 20/20
I felt sick to my stomach so this was more of just getting back to the bells.
1/9/12- Single arm work
OALC 28kg 6mins switch every min 10rpm
OAJ 24kg 6mins switch every min 14rpm
Snatch 24kg 4mins
GPP Exercises- Face pull 40lbs 3 sets 15 reps, Triceps extension 40lbs 3 sets 15 reps (super sets)
Swings 24kg 20/20, 28kg 20/20 2 sets
1/14/12 Interval workout (Jerk specific)
Warm-up 16kg 10/10reps, 20kg 10/10reps, 24kg 10/10 reps
2x24kg 1:15min/:45sec rest 5sets (16, 16, 15, 15, 10)
Single Leg box step up 2x16kg (on sides) 10/10, 2x16kg (rack) 8/8
Glove Snatch 16kg 40/40
1/15/12- Jerk Specific
Warm-up Jerk 20kg 10/10 reps, 2x20kg 10 reps
Work Set- 2x20kg 50 reps 5:40min
Sprints- 2x20kg 3x1min/:30sec rest (16,15,15)
Olympic Style Squats- 135lbs 10 reps; 185lbs 10 reps, 10 reps
Things I need to get stronger are legs with out a doubt and my right shoulder. As I get higher reps and longer into the set my right shoulder doesn't Lock in to fixate the bell at the top. I also need to get more Snatching workout sets in.
1/1/12- Rest
1/2/12- a.m.- 20 min run/10 min bike
p.m.- Jerk Specific- warm-up 16kg- 10/10, 20kg 10/10
work sets 2x20kg 4mins 10rpm; 4mins rest; 2x24kg 4mins 7rpm, 2x24kg 3x1min/ 1min rest (15,13,12)
cool down- Jump rope 10mins
1/7/12- Rep base workout
Jerk- 2x16kg 20,20; 2x20kg 15,15,20
Snatch 16kg 30/30, 30/30; 20kg 20/20, 20/20
I felt sick to my stomach so this was more of just getting back to the bells.
1/9/12- Single arm work
OALC 28kg 6mins switch every min 10rpm
OAJ 24kg 6mins switch every min 14rpm
Snatch 24kg 4mins
GPP Exercises- Face pull 40lbs 3 sets 15 reps, Triceps extension 40lbs 3 sets 15 reps (super sets)
Swings 24kg 20/20, 28kg 20/20 2 sets
1/14/12 Interval workout (Jerk specific)
Warm-up 16kg 10/10reps, 20kg 10/10reps, 24kg 10/10 reps
2x24kg 1:15min/:45sec rest 5sets (16, 16, 15, 15, 10)
Single Leg box step up 2x16kg (on sides) 10/10, 2x16kg (rack) 8/8
Glove Snatch 16kg 40/40
1/15/12- Jerk Specific
Warm-up Jerk 20kg 10/10 reps, 2x20kg 10 reps
Work Set- 2x20kg 50 reps 5:40min
Sprints- 2x20kg 3x1min/:30sec rest (16,15,15)
Olympic Style Squats- 135lbs 10 reps; 185lbs 10 reps, 10 reps
Things I need to get stronger are legs with out a doubt and my right shoulder. As I get higher reps and longer into the set my right shoulder doesn't Lock in to fixate the bell at the top. I also need to get more Snatching workout sets in.
Friday, December 30, 2011
Anton Anasenko kills it in Long cycle
I have been following Anton on youtube and he is one of the great lifters of this era in Girevoy Sport. Here he is doing Long Cycle 2x32kg. Awesome technique!
Last Training of 2011...Happy New Year!!! Welcome 2012
Christmas Eve workout- 12/24/11
Warm-up- 1/2 mile jog
Workout- Squat and Press 2x30lbs 10 reps, One Arm Row 50lbs 10/10 reps, Squat Thrust 10reps, 3 sets
2 mile Run- 19mins
Post Christmas workout- 12/26/11
Warm-up: 10 min jog, Foam roll, Stretch band for shoulders
Training: Kettlebell Jerk- 16kg- 10/10 reps, 2x16kg 10 reps, 20kg- 10/10 reps, 2x20kg- 10 reps, 24kg 10/10 reps,
2x24kg test set- 5mins 32reps....poor!!! (no belt)
Kettlebell Snatch- 16kg 15/15 reps, 20kg 12/12 reps,
24kg test set- 3mins right/ 2mins left- 42/28...wow left side is down.
I hate stopping early but a client came in. Well its a start!
Evening run- 2.32 miles 20 min 55sec.
12/27/11- Kettlebell Jerk: focus was on a quick lockout
Warm-up: 16kg juggling 3 mins, Foam roll lats and quads, Shoulders- stretch band exercises, OAJ 16kg 15,15 reps
Work sets: 2x16kg 3mins 10rpm, 2x20kg 5mins 8rpm, 2x24kg 3mins 7rpm (2 min rest between sets)
OAJ- 32kg 12/12
Squat/ Squat Jump- 135lbs 10 reps/ 50 reps; 3 sets
12/28/11- Kettlebell Snatch: focus overall technique
Warm-up: Jump rope 5mins, Shoulder band exercises
Work sets: 16kg 1:30min/ 1:30min 16rpm, 20kg 2:30min/ 2:30min 16rpm, 24kg (Black Snatch) 2min/ 2min 8rpm
Wow!! My forearms never felt so beat up after the black snatch set. My grip was shot.
Pull-ups 2x10 reps, Deadlift 135lbs 12 reps, 185lbs 8 reps, 10 reps, Rowing 2000m 8min 13sec
12/29/11- Day off
12/30/11- Kettlebell Jerk: Focus Overhead stabilization
Warm-up: 5min jog, Shoulder band exercises, Rumble roller foam roll!!
Work sets: 2x16kg 15 reps, 2x20kg 15 reps, 3sets 2x24kg 3min 7rpm/ 3min rest
OAJ- 32kg 12/12 reps, Gloved Snatch 16kg 2min/ 2min 20rpm, Swing 32kg 30/30 reps
Trying to be consistent as possible by setting new goals each week and test times. My first competition for 2012 will be in March held by Crossfit Long Island City. It will be an IKFF/IKSFA event.
Warm-up- 1/2 mile jog
Workout- Squat and Press 2x30lbs 10 reps, One Arm Row 50lbs 10/10 reps, Squat Thrust 10reps, 3 sets
2 mile Run- 19mins
Post Christmas workout- 12/26/11
Warm-up: 10 min jog, Foam roll, Stretch band for shoulders
Training: Kettlebell Jerk- 16kg- 10/10 reps, 2x16kg 10 reps, 20kg- 10/10 reps, 2x20kg- 10 reps, 24kg 10/10 reps,
2x24kg test set- 5mins 32reps....poor!!! (no belt)
Kettlebell Snatch- 16kg 15/15 reps, 20kg 12/12 reps,
24kg test set- 3mins right/ 2mins left- 42/28...wow left side is down.
I hate stopping early but a client came in. Well its a start!
Evening run- 2.32 miles 20 min 55sec.
12/27/11- Kettlebell Jerk: focus was on a quick lockout
Warm-up: 16kg juggling 3 mins, Foam roll lats and quads, Shoulders- stretch band exercises, OAJ 16kg 15,15 reps
Work sets: 2x16kg 3mins 10rpm, 2x20kg 5mins 8rpm, 2x24kg 3mins 7rpm (2 min rest between sets)
OAJ- 32kg 12/12
Squat/ Squat Jump- 135lbs 10 reps/ 50 reps; 3 sets
12/28/11- Kettlebell Snatch: focus overall technique
Warm-up: Jump rope 5mins, Shoulder band exercises
Work sets: 16kg 1:30min/ 1:30min 16rpm, 20kg 2:30min/ 2:30min 16rpm, 24kg (Black Snatch) 2min/ 2min 8rpm
Wow!! My forearms never felt so beat up after the black snatch set. My grip was shot.
Pull-ups 2x10 reps, Deadlift 135lbs 12 reps, 185lbs 8 reps, 10 reps, Rowing 2000m 8min 13sec
12/29/11- Day off
12/30/11- Kettlebell Jerk: Focus Overhead stabilization
Warm-up: 5min jog, Shoulder band exercises, Rumble roller foam roll!!
Work sets: 2x16kg 15 reps, 2x20kg 15 reps, 3sets 2x24kg 3min 7rpm/ 3min rest
OAJ- 32kg 12/12 reps, Gloved Snatch 16kg 2min/ 2min 20rpm, Swing 32kg 30/30 reps
Trying to be consistent as possible by setting new goals each week and test times. My first competition for 2012 will be in March held by Crossfit Long Island City. It will be an IKFF/IKSFA event.
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