Red Barn Kettlebell Competition

Off to South Glastonbury, CT to the Red Barn Kettlebell Competition. I made weight at 73kg (160lbs). I competed in the 24kg Amateur Biathlon part of the meet. This was my second time competing with the 24s. My last competition was the Arnold in March and I did ok there. I was coaching myself and it wasn't the greatest way to do it. My old PR was 40 reps 6:30mins in the Jerk and 47/47 6mins reps in the Snatch. After a month of solid training with Coach CDuff and with him being there at the meet was great. I hit a new Pr in both the Jerk and Snatch in competition. In the Jerk I hit 54 reps moving at 6rpm for 9:30mins. I missed a couple reps but I did my best. In the snatch I hit 52reps on R/ 48reps on the L. I would have done more but I did rip my right hand and then left I was off my count and didn't even it out. I am almost at the full 10mins with both the jerk and the snatch. It was great to have CDuff there to motivate and encourage me and my teammates through out the competition. I did get second place but my teammate Scott Tighe got first in the 73kg class. We were the only two there. He hit 80 reps in the Jerk and 63/55 reps in the Snatch. Outstanding job for only training for a couple months with CDuff. Will Metcalf and Coach CDuff hit 100+ reps in the Jerk. The snatch set was a bit different with Will losing his grip on the switch it through things off but he did amazing in his jerk set.
Here are the 2 clips of my jerk and snatch set.

Final Taper

Alright even though the Red Barn Competition weekend has past I wanted to finish the taper week I had. It was short. Two money sets and that was it. After that I controlled my intake so I could make the 73kg weight class.

Final workout before Competition
Jerk 2x24kg 7mins @ 6rpm
Snatch 24kg 8mins @ 14rpm

Sauna really helped out with the last pound to make weight.

Final Taper Day 2

Today was a good workout...still only a couple pounds away from weight. I see no problem making it. Today's workout:

Kettlebell Jerk 2x24kg 5min @ 8rpm
Kettlebell Snatch 24kg 6min @ 15rpm

Con't Tapering

Kettlebell Jerk 2x24kg 6min @ 7rpm
Kettlebell Snatch 24kg 6min @ 15rpm

Felt really good but a bit tired from the long day....Oh yeah 5 days and 3lbs to go.

Tapering Down...only a few days left.

The red Barn KB Competition is only 7 days away. I am getting ready for it. I've increased my running a bit to help get my weight down. I am also implying use of the sauna to help drop the 7lbs I need to make the 73kg weight class. Friday's workout finished off the week pretty good. I felt strong throughout the entire workout. It mush have been the rest I got from the night before. But anyways good workout. And today I did some running and stretching. I did 3 miles in 26mins which is nice but I can probably go longer in fact i should but I'll wait till after the competition. Right now I am in taper mode. Not a lot of work ahead of me just more recovering. I have an idea of what I would like to do on Saturday but I'll know more that day. Here are my workouts from the past couple of days including today.

Friday 6/18/10
Kettlebell Jerk 2x24kg 7mins 6rpm
Kettlebell Snatch 24kg 6mins 15rpm
Swing 32kg 50/50 reps

Saturday 6/19/10
3 mile run
Handstand and Planche training- Isometric holds
Stretching

Taper Day 2: Not great but not bad for today's workout.

So dealing with today's workout was pretty good but not the best. I had a little blister that opened up on my pinky side mid hand. Nothing to bad but just made the area sensitive so for the snatch set it was a pain. I have to redefine my technique so I am using my OK grip more and more. So today's workout was this:

Kettlebell Snatch 24kg 2mins L/3mins R 15rpm
Kettlebell Jerk 2x24kg 6min 6rpm

Here is the video of my jerk set. I have some things I need to work on and make the technique better.

Tapering begins!!

With the Red Barn Fitness Kettlebell Competition just 2 weeks away Coach C-Duff started my taper. I have never really tapered for a competition but for right now why not. I want to do my best at the competition so this taper will definitely help. Here is the workout.

6/15/10
Kettlebell Jerk 2x24kg 6min 6rpm
OAJ 32kg 12/12reps
Kettlebell Snatch 24kg 6min 15rpm
Swings 32kg 50/50

Not bad for Tuesday's workout. I also added in some running afterwards. On a side note I had a little blister form and had to pop it so it wouldn't tear today. I'll patch it up for today's workout. Shouldn't be to bad!

6/14/10 Test day

Today I did my usual testing today for the Kettlebell Jerk and Kettlebell Snatch. I am still working with the 24s. I hit a new PR in the Kettlebell Jerk and in the Kettlebell Snatch I maintained the 8 minute mark. Here are the videos

Kettlebell Jerk 2x24kg 9min @ 6rpm
Kettlebell Snatch 24kg 8min @ 12rpm

6/9/10 Training

Had a short workout juts going through the motions and refining technique with the 24s.
Warm-up: Jog 1 mile, Joint mobility and Stretching
Kettlebell Jerk 2x24kg 6mins 7rpm
Kettlebell Snatch 24kg 6 min 14rpm
Swing 32kg 50/50reps
Pull ups 1x10

Stretching

Really worked on my snatch technique and will continue to do so today. It feels like my strength in the over head position isn't there. I tend to tire out unless I get to lean away and I need to be a bit more flexible on the right side so my arm lines up correctly. Here is the video

6/8/10 workout

Kettlebell Sport Jerk 2x20kg 6min @ 9rpm
OAJ 32kg 14/14reps
Kettlebell Snatch 20kg 6min @ 16/17rpm
Swings 32kg 50/50reps

Interval running- 1min/1min wind sprints

Monday Test Day!!

Today was a pretty good test day. Felt great this morning and just before I started my test. I started with the 2 x 24kg kettlebell jerk set. Everything was going great till the 6th min...the hell visited my forearms. My drop was getting messed up, forearms were getting tired nothing good. I stayed in it for as long as I could get a rep out. I did my best as I could and reached 8 minutes @ 6rpm. I don't think I got 48reps but close enough. Time is the most important right now. So I am back to where I left off a couple weeks ago. Not bad though. Now on to the kettlebell snatch set. Started off pretty good. My right forearm even though feeling fatigued I was going good. Till I was on the 5th minute. I got a bit greedy and wanted the full time and accidentally tapped the bell on the floor...SET OVER!! That's what set in my head. I continued the set but I was mentally messed up. I did on;y a few minutes on the left then shut it down. It's a BIG no no to touch the bell on the floor but these things happen. Good thing it was just practice. So here are the sets.

Kettlebell Snatch 24kg


Kettlebell Jerk 2x24kg

Friday's Workout...

I figured I would post Friday's workout before I test tomorrow. It should be a really good test set being that I have trained hard this past week and the weeks before.

Kettlebell Jerk 2x24kg 5mins 7rpm
OAJ 32kg 12/12 reps
Kettlebell Snatch 24kg 8mins 12rpm
Swing 32kg 45/50 30/30 starting on the left.

Here are the work set videos

Kettlebell Jerk


Kettlebell Snatch

Good workout

Warm-up 1 mile Jog
Kettlebell Jerk 2x24kg 5 min 7 rpm
Kettlebell Jerk 2x20kg 3 min 10 rpm
Kettlebell Snatch 24kg 6 min 13 rpm
Swing 32kg 50/50

Good work today. The run in the beginning definitely hit my legs so I won't be doing that tomorrow til after the workout.

Here are the videos from today.

A good bounce back workout!!

Warm-up 1 mile jog
Kettlebell Jerk 2x20kg 6 mins 8 rpm
OAJ 32kg 12/12 reps 2-3 sec hold in lockout
Kettlebell Snatch 20kg 8 mins 15rpm
One arm Swing 32kg 50/50
Cool down 2.25 miles

Working on some stuff. Mostly the rack position in the Jerk. I waste a bit of energy and always adjust when I setup for the next rep. Tomorrow, when I am back with the 24s I will make sure I drop back down into the rack correctly so I don't have to waste movement and energy to set up. Should be a nice set tomorrow.

Down but not Out!! not so good test set today!

Today was my test day being that Monday was Memorial Day. I want to thank the the troops that put their lives in danger for our freedoms here at home. I am sure we know someone who is enlisted or has been. To my Friends and Family Thank You! So back to today. It sucked big time! I was waiting all weekend for this set. I looked at others who are coached by Chris and saw they are having great results. People are reaching PRs left and right. I was very anxious to get back and test. My mind played a game with me. In the end I didn't reach my goals for today. Here are results from today's test.
Jerk 2 x 24kg 6:30 mins @ 6 rpm
Snatch 24kg 8 mins @ 12 rpm

"Unless you're willing to have a go, fail miserably, and have another
go, success won't happen." Phillip Adams

I have failed and I may again and again but I won't quit. I know my goals and I will get there no matter what. There is no stopping. I have a great week left of work to do and I will kick ass Next Monday when I test. Look out!!