Mid Week Workout

Kettlebell Jerk 2x20kg 7mins 8 rpm
Kettlebell Snatch 20kg 8 mins 15rpm
1.5 mile jog

Great workout today. I felt really good. I taped today's workout to check the technique.

Kettlebell Jerk 2x20kg


Kettlebell Snatch 20kg

Today's Workout

Jerk 2x24kg @ 5 mins 6 rpm
Jerk 2x20kg @ 3 mins 10 rpm
Snatch 24kg @ 6 mins 12 rpm
Swings 32kg 40/40

Snatch Set 24kg


Jerk Set 2x20kg 3 mins 10 rpm

Today's Workout

Back to the grind. Starting this week where I left off last week. Tomorrow will change that.

Jerk 2x20kg 6 mins 8 rpm
OAJ 32kg 12/12
Snatch 20kg 6 mins 15rpm
Swing 32kg 40/40

New PRs with the 24s

Yesterday was a big test day. I had been gone for 5 days which hindered my training a bit. I got back on track and trained for 2 days then rested again for 2 days. On Monday I tested my Biathlon preformance. I hit new PR's with a bit of rust attached. In the Kettlebell Jerk I reached 8 minutes moving at 6 rpm (total 48 reps 10 away from my goal). In the Kettlebell Snatch I reached 8 minutes moving at 12 rpm (48/48 reps, 7/7 reps away). I plan on making it to the end very soon. Its a tough looking week ahead so next monday should be very good. I will also be staggering my Lung Massage runs along with some speed runs. I am preparing for the Orange County Classic 10k run. I want to beat my previous time of 56 min 4 sec. So we'll see what happens there. Here are my two test sets from yesterday, Enjoy!!!

2x24kg Kettlebell Jerk test set


24kg Kettlebell Snatch test set

Back from the West Coast!

This past weekend my girlfriend and I took a trip to the San Diego to vacay away from everything. We needed a little break from stuff. We took and extended weekend staying from Saturday to Wednesday. So today I got back to my training. Five days feels like a long break from GS training but it was well worth it. Kayaking in the Pacific, checking out the San Diego Zoo, enjoying tacos and margaritas I can't complain but now back to work!!
I started back with the training set I was doing last week. I missed this weeks test day so I will have to wait for Monday to see where I am at. I need to catch up. A few people are ahead of me and I can't let them past me. This is good for me though because I am hungry! I thought i was before but now I really am. Training can be tough and I can do it great but the work really comes down to the test days. They determine my work for the week. I have two test coming up. I recently signed up for a 10k race on June 12th, The Orange County Classic, which I need to get ready for and I also signed up for IKFF Red Barn Kettlebell Lifting Meet June 26th. Both are good challenges and I hope the Kettlebell meet will help me prep for the WKC World Championships in Chicago in August. So I have all that going for me so training will be fun. Everything I will be doing will have a reason. So let all this fun training begin all over again :)
Today's Session:
Jerk set 2x20kg 6 mins 8 rpm
OAJ 32kg 12/12 reps
Snatch set 20kg 6 mins 15 rpm
Swings 32kg 35/35

Similar workout tomorrow. I will crush it (way some ppl say it) I plan on excelling in this sport. I am my only competitor!!

Workout from past couple days

5/11/10
Jerk 2x20kg 6 mins @ 8rpm
OAJ 32kg 12/12
Snatch 20kg 6 mins @ 15rpm
Swings 32kg 2 x 25/25 non stop

5/12/10
Jerk 2x20kg 6 mins @ 8rpm
OAJ 32kg 12/12
Snatch 20kg 8 mins @ 12rpm
Swings 28kg 25/25, 32kg 25/25

Had overall good workouts. Tuesday I was more tired than wednesday's workout. I pulled off an 8min snatch set which felt pretty good. I worked on a few things and it seemed to help out. Here is the video of the 8 min set.

New PR in Kettlebell Jerk w/ 2x24kg

Yesterday I hit a new PR in the Kettlebell Jerk with 2 x 24kg. I was able to get to 7:30min hitting 45reps. My previous best was 43 reps in 5 mins. I am getting closer and closer to a full 10 min set. That will be a very good day. Only sad part yesterday was my Kettlebell Snatch set. Still hit 6 mins but didn't get any further. My technique did get better tho at least on my left side. I have a nice tough work this week so I will have to recover to get in all the work Chris wants me to do. Here are my two test sets.

Kettlebell Jerk Test set


Kettlebell Snatch Test set

Muscle Soreness Recovery with Contrast Showers: GoArticles.com

Muscle Soreness Recovery with Contrast Showers: GoArticles.com

Training Day 2

Jerk 2 x 20kg 5 mins @ 8 rpm
OAJ 32kg 10/10
Snatch 20kg 6 mins 14 rpm
Swing 24kg 50/50

Jerk Set


Snatch set:


Notes: Jerk Set: Felt good. Worked on explosiveness and got under the bells quick. Forearms were starting to get tired but I was adjusting the grip position. I would alternate from handle resting against the heel of the palm and forearm in rack to lifting the bell with the heel of the palm into.
OAJ : Again good feeling good lock out. Little pressure on the right wrist nothing major. I just think it from my forearms being tired.
Snatch set: I felt my right shoulder was getting tired so I had to find the alignment again. Right forearm was tired so it affected my elbow just feeling the weight a little more than usual. Nothing related to injury. Left side felt much better. I feel my technique is better on my left than my right especially when I get tired. Worked on the breathing and expanding the lungs when I stand up.
Swing were good. Got a numb feeling on the right from holding on. Left hand was sensitive (callous area) and I had to put the bell down at around rep 42. but I picked it up and finished the 50.

Training Day One: New beginning

Jerk 2 x 20kg 5 mins 8 rpm
OAJ 32kg 10/10
Snatch 20kg 6 mins 14 rpm
Swing 24kg 50/50

Notes: Workout felt good today. Chris told me that this will be my workout for the week. The plan is to continue to fatigue myself every day so I am force to fix my technique. The more tired I get, the more focused I can be on my technique. Jerk felt good. Snatches were good. I did have a little pain in my elbow but I had dislocated my left elbow when I was 21. So it gets irritated every once and a while when I do snatches. Swings were a surprise to me. They kicked ass. My forearms were on fire but its great to work on grip strength. I used a sauna and hot/cold shower to recover so I won't be to sore or tired.

New Start!!

Today I started my training with Chris Duffy from the American Kettlebell Club. He saw my video of my 3 min sprint set and decided to give me some pointers. After that he asked if he could train me and if nothing changed then I can stop. So today was the first day TEST DAY. How long could I last with 24s in a 10 min Jerk set and Snatch set. I was hoping I would do good but I think I did alright. I usually move at 8 to 10rpm in the jerk and 16-18 rpm in the snatch. Be that I don't last the 10 mins I do move quick. Today was a bit different. I was instructed to move at 6 rpm in the jerk and 12 rpm in the snatch. Boy did I find some weaknesses!! But this was something good. I now know where I need to strengthen my technique to improve my numbers. More to come while on my journey.

Jerk Test Set 6 mins @ 6 rpm 2 x 24kg


Snatch Set 6 mins @ 12rpm 24kg