Test Day!!!

Today I did a couple test sets to see where I stand with my reps and time. I did a 5 min Jerk set with 2 x 24kgs and then I did a Snatch set with 24kg a few minutes later. I achieved 43 reps in the Jerk and 31 reps R and 33 reps L in the Snatch. It was a good workout.

Jerk Test Set- 2 x 24kg 43reps
Snatch Set 24kg- 31 reps R/ 33 reps L (right shoulder felt weak in lockout)

Back Squat- 3 x 10 135lbs
Calf Raise- 3 x 15- 180lbs

Bike- 20 mins 5.4 miles

Videos
Jerk Set


Snatch Set

Training 1/22/10

Working on getting my timed sets longer. Shoulder blade is feeling better. I think its about where I set my arms during the lockout. However I am still working on getting better. I missed a few days during the week but I have the weekend to make it up.

Warm-up:
Stretch Bands- Shoulder rehab exercises
Indian Club Twirling- 10 mins
Joint mobility- 10 mins

Jerk Set
2 x 24kg 4 mins @ 8 rpm
2 x 20kg 2 x 2 mins @ 10 rpm

2 x 28kg Rack Walk / OH Walk- 3x 40ft
2 x 28kg Rack hold - 6 x 10 sec (At the end of each walk)

Jump Rope 20 mins
Back Extension- 3 x 12

Evening Session

Warm-up- Indian Club Twirling

Jerk-
2 x 20kg 2 min 8 rpm
2 x 20kg 10 x 1 min/ 1 min rest @ 10 rpm

Stretching

Felt good. Worked the jerk a lot today. I felt good with the 24s so I will continue to work with them. Handling the 28s wasn't bad. Once I feel my shoulder blade getting tight or sore I cut my set so I don't injure it and have to start all over. But so far so good!!

Training 1/19/10

Training 1/19/10

Jump rope 30 mins

Evening session:

Jerk 2 x 16kg 7 mins 6 rpm 42 reps
Snatch 16kg 6 mins 14rpm 84 reps
One arm Jerk 28kg 10/10 reps
Swing 28kg 25/25 reps

Run 2 miles 18mins
Stair Climber 1 mile 10 mins

Tuesday was a good easy session. I just wanted to last the time. That was the goal of the workout. Yesterday 1/20/10 I didn't get a chance to train which sucks. Work and personal business got in the way. No excuses though. I will be back on schedule today with timed sets. I may start working with the 20kgs again this weekend. The use of the club bells are a big help in bringing my shoulder blade back to 100%. Apparently I put a lot of the weight there when I rest over head. I am slowly building up back to the 24kgs so I can peak at the Arnold Sports Festival.

Training 1/18/10

Warm-up:
Jump Rope- 5 mins
Club Bell- 5 mins

Boxing: Heavy Bag 3 x 3min/1 min rest

BW circuit: 3x
Ring push-up- 10 reps
Jump rope- 30 sec
Ring rows- 10 reps
Jump rope- 30 sec
One leg box jump 24"- 10/10

Evening-
Jerk 2 x 12kg: 50 reps
Jerk 2 x 16kg: 3 x 20 reps
Snatch 16kg: 50/50 reps

Shoulder blades can feel the workout. Will be foam rolling and stretching more today. I need to slow down to develop the strength needed for the new weight. My goal is to get 10 reps a min with the 24kgs in Jerk and 16 reps per min in Snatch. Keep on training!!

Preparation for the Arnold Kettlebell Classic

On March 7th I will be competing in the Arnold Kettlebell Classic in Columbus, Oh. This is a big meet for me because I will be competing against more than one competitor, competiting on a large stage and out of state and in a higher kettlebell weight class. So my performance must great. So in order to prepare myself and my team I created a schedule that I will be following and my team will be training at a higher level also. I am moving up to the 24kgs, Perry will be using the 20kgs and Juan will be using the 16kgs.

So here is my schedule so I can 1. get into my weight class (70kg), 2. be strong enough for 10 mins, 3. reach my WKC numbers(53 Jerk/ 50/50 Snatch) .

Monday:
Morning - Boxing, Cardio, BW training
Evening- KB Sport Interval (Volume)

Tuesday:
Afternoon- KB Sport Short timed sets (Technique)

Wednesday:
Morning- Boxing, Cardio, BW training
Evening- KB Sport Interval reps (Volume)

Thursday:
Afternoon- KB Sport Short timed sets (Technique)

Friday:
Morning- Boxing, Cardio, BW training
Evening- KB Sport Interval reps (Volume)

Saturday or Sunday: Test timed sets

So this is the plan to preform great. I will be posting my workouts daily as much as possible. I have a few issues I need to deal with while training. My right shoulder seems to be weak so it will need to get stronger. I will be doing joint mobility, Club bell twirling, and body weight strength and band rehab exercises to strengthen that area. I will also work on my hip to elbow connection and my breathing. I tend to lean to the left so I can get my left elbow on my left hip. I need to get both elbows down. So more flexibility work and video taping. Boxing will help my breathing and keep things interesting. So this is my set up and plan to succeed at the Arnold. I will let you know how it goes and track my progression.

Training 1/15/10

Training 1/15/10

Run 1.5 miles- 15mins
Clean & Jerk (one arm)- 3 min/ 3 min- 20kg 10rpm
Front Squat-2 x20kg- 3 x 12
Snatch 16kg- 3 min/ 3 min 16rpm
Burpee- 1 x 20

Spin- 30 mins interval

That was all for yesterday. I will try and get a BW workout in today or some yoga. Tomorrow back to some GS interval training.

Training 1/14/10

Training 1/14/10

Warm- up
1 mile run: 8:30 min

Jerk- 2 x 20kg 3 min@ 10 rpm
Jerk- 2 x 24kg 3 x 1 min @ 10 rpm

Elliptical 15 mins- 1. 5 miles

Very very tired today. Its been a long week. Hopefully tomorrow will bring a better workout. Right shoulder is sore/beat up.

Moving to the 16's just to get some work in. Building back up. Little rest and small meals don't help. Friday is almost here!!!

Training 1/8/10 Spartacus Circuit

So I finally did the Spartacus workout that is in the Men's Health. My client thought I should try it out. He and his wife tried it and thought i t was tough. So I gave it a whirl.

Goblet Squat 20kg- 1 min (25)
15 sec rest
Mountain Climber- 1 min (80)
15 sec rest
Swing 20kg- 1 min (25/25)
15 sec rest
Weighted T- Pushup 15lbs- 1 min (14)
15 sec rest
Split Jump- 1 min (50)
15 sec rest
Kb Row 2 x 16kg- 1 min (15)
15 sec rest
Side Lunge & Touch 2 x 12kg- 1 min (7/7)
15 sec rest
Renegade Row 2 x 16kg- 1 min (6/6)
15 sec rest
Lunge & Twist 12kg- 1 min (14)
15 sec rest
KB Push Press 2 x 20kg- 1 min (12)

Boxing- 3 x 3 min/ 1 min rest

It was a good training session. I have to try it again earlier in the day. Back to GS training.

Training 1/7/10 Back to GS

Back to GS training!

Indian Clubbell warm-up- 5 -10 mins

Kb Jerk timed sets

2 x 16kg- 5 mins @ 12 rpm (60)
2 x 20kg- 4 mins @ 10 rpm (40)
2 x 24kg- 3 mins @ 10 rpm (30)

One Arm Jerk
28kg- 2 x 10/10 (20)

Stretching cool down

Felt pretty good today but I've been up since 4am. So I was a bit tired during my sets but they turned out well. I had a great class earlier in the day. Lots of dynamic movement and a great crowd to teach. It couldn't have been a better class. During my timed sets I took 5 to 10 mins between sets. I started to feel my thighs quiver and shake but its OK. More volume sets to come!!

Training 1/5/10 "Strength"

One arm Press- 2 x 8/8- 20kg
3 x 5/5- 28kg

Triceps Press-up- 3 x 12

Seated Press- 1 x 8/8- 20kg
2 x 5/5- 28kg

Hanging leg raise- 3 x 12

Alt Side Ball Slam 3 x 20- 10lbs

15 min cool down

Slowly building myself back up after the holiday. The Arnold Kettlebell Competition is 8 weeks away!

Training 1/4/10 Another Quick Circuit

Training Circuits

Battling Ropes: 30sec
2x24kg Jerk: 15 reps
BW Ring Row: 15 reps
3x

20kg Snatch: 10/10
20kg Clean + Jerk: 10/10
20kg OH Squat: 5/5
3x

That's all. I know its not much. Will do more today hopefully!!

Late Post: Results from the North Jersey Kettlebell Competition

On November 14th in Sparta, NJ I along with my Kettlebell Sport Team travelled to The F.I.T. Experience to compete. My team consist or Perry Sarles and Juan Torres. Both are athletes that I train in KB Sport. It was my second competition and their first. We all competed in the Biathlon. The Biathlon consist of a 10 min Jerk set and a 10 min Snatch set. I competed with 20kgs and Juan and Perry competed with 16kgs.

Here is my Jerk Set with 2 x 20kg (44lbs)


Here is Perry and Juan's Jerk Set 2 x 16kg


Here is my Snatch set 20kg


Perry and Juan's Snatch set 16kg


We all did a great job competing. We hit personal best records and ready to move up to the next weight. I was able to achieve Rank 2 rep numbers. So from here on out I will be training with the 24kgs and Perry and Juan will be working with the 20kgs. The next competition we are looking forward to is the Arnold Kettlebell Meet hosted by IKFF.

Training Log 1/2/10

Short and Quick Circuits

Deadlift- 135 x 10 reps
Inverted Row- 10 reps

4x non stop

BB Push Press- 85 x 10
2 x 16kg Clean & Squat- 10 reps
24'' Box Jump- 10 reps

2 x

Nothing to exciting today just something to get my body moving. Monday I start my Kettlebell Sport training again which should be interesting. I have a few different volume and timed sets I will be doing.

Happy New Year 2010!!

Happy New Year everyone! I hope that 2010 will be an exciting year for you all.

So as everyone thinks when the New year starts you need to have a New year's resolution(s) for yourself. Whether it is lose weight, gain muscle, become more organized, save some money, pay those bills, get a job etc. And we all know that resolutions don't really work. You do something to mess it up or you just give it up. So as many trainers and other professionals know GOALS are the way to go. Setting up a time line and goals you want to achieve are more powerful than a silly resolution. One of the most important items to remember when setting up goals is to make sure that they are achievable. Nothing crazy or outlandish.

Here is a very good article on how to set up goals http://www.mindtools.com/page6.html

And for example I will list some of my goals for 2010.

Short term: (1- 4 months)
1. Lose 8 pounds of fat, gain 3 pounds of muscle.
2. Begin to cook my meals for the week.
3. Save 10% of my pay
4. Organize training journals
5. Up my training (post training logs more)

Long Term (4- 12 months)
1. Compete with 24kg for Rank 1
2. Maintain weight (158-162lb)
3. Saved over $1000
4. Compete in 3-4 GS meets
5. Become IKFF certified
6.Organize a local GS meet

These are just some of my goals I set for myself for 2010. I have others that I have listed that I need to work on for my own self improvement. As a result I will be logging my workouts and thoughts more often. Some will be rational and some may not. My post will be about what is on my mind at the time. I will also try to log about nutrition and the meals I have along with some recommendation about food.

I wish everyone the best and since it is a new year I hope everyone set some achievable goals for 2010