Training past couple of days

Tuesday 7/27/10
Morning workout
Jump rope 5mins
Boxing (heavy bag) 4 x 3mins
Speed bag 2 x 3mins
Stretch

Afternoon workout
Jerk 2x20kg 6mins @ 8rpm
Snatch 20kg 6mins @ 14rpm
Swings 28kg 50/50

Wednesday 7/28/10
4 mile run 37 mins
Bike ride 15 mins
Stretch

Didin't lift the bells yesterday because my shoulders were acting up so I pushed my legs and ran. Hitting the bells today.

Slowly starting back up with the bells!!

After a few days off from lifting and just working on my boxing and restrengthening and stretching my shoulders. I tested myself today. Started back up with an easy set with the 20kgs. No video camera because it was dead. But good work anyways.

Kettlebell Jerk 2x20kg 10mins 6rpm
Kettlebell Snatch 20kg 10mins 12rpm

Oh yeah a cool video from one of the great coaches from the IKSFA
Sergey Rudnev HMS, MSWC

Damien Walters does it again!!

Here is the Gymnast/stuntman at it again. Here is his 2010 Showreel.

Shoulder injury

Reently during training I created some bicipital tendonitis on my right shoulder. It came from the increased volume of doing kettlebell jerk and not properly stretching and cooling down. The other parts of recovery (sleeping, suana, contrast showers) I haven't kept up on. As far as recovering now and getting back to where I left off is up to me to rest the shoulder and do some active recovery. Indian club, Joint mobility drills, and Stretch band stretchs and some Shoulder prehab drills with light weight will be on the menu. Also some self massage will help speed the recovery up. Usually it takes about a week to get it back to where it was but thet week off is going to hurt my progress. I'll be smart when I start up. A good warmup and cool down will be required everyday of training.
I will start light possibly with the 16s and/or 20s. I will also only push myself on test days and not on training days. Its not that I won't do the work required on those days but I will be focused on perfecting the technique. Test days are the most important because they set the week up. Training days are also important and it is key to focus on specifics during the week to improve the testing results.

Training

Tuesday
Jerk 2x24kg 7mins @ 7rpm
Push Press 32kg 12/12
Snatch 24kg 8mins @ 14rpm
Swings 32kg 50/50

Wednesday
Jerk 2x24kg 5mins @10rpm (48reps)
OAJ 32kg 15/15
Snatch 24kg 6mins 18rpm
*Snatch set was going great but ended up ripping my left hand in the end. I didn't get all the reps in but I was close. Training will change from here. I hope it heals in time so I can compete at the worlds but I'll see what happens. There are always more competitions out there.

7/12/10 Test Set...Welcome 28s!!

Today I started working towards a new level CMS. I started the week testing with the 28s.
Kettlebell Jerk 2x28kg 5mins @ 6rpm
Kettlebell Snatch 28kg 6mins @ 12rpm

Good way to start the week. I was very tired last week so this week should be good!
I need to up my endurance. This weight got me tired quick.

Glad the rough week passed

Last week I had a tough time with training. I wasn't hitting my recommended reps and time. It was tough. Then I found out that my aunt had just passed. It was a tough time. We were all pretty close to her but we all know that she is in a better place. From that I didn't train Friday so I didn't get the week completed. It was necessary though. So I think I should still update you on my training. Here is what I got done. Next week so training will be good

Wednesday 5/7/10
2x24 Jerks 6 min 8 rpms
32 Push press 10/10
24 Snatch 6 min 16 rpms
32 Swings 55/55

Thursday
2x24 Jerk 5 min 10 rpms
32oaj 12/12
24 Snatch 8 min 13 rpms strict!!!

Volume work

Jerk 2x20kg 7min @ 10rpm
OAJ 32kg 15/15
Snatch 20kg 8min @ 16rpm
Swings 32kg 50/50

July 5th Test day!!

I hit new p.r.'s today during the test set. I also received my Inzer design forever weight lifting belt. Boy do belts make a difference. I know why the Russian used them. It was a great buy for only $49. Anyways, back to the test sets. I am still testing with the 24s in the Biathlon. I had a good showing at the Red Barn KB competition but now its time to really step it up. I want to compete in the World Kettlebell Championships in August and have a great showing with the 24s. Then after that begin competing with the 28s and going for CMS. Right now Rank 1 is in the works. Here are the videos from today's sets. Thank you Coach C-Duff for all the help you have given me to get to this level.

Kettlebell Jerk 2x24kg (7+7+7+7+7+7+6+6+6)


Kettlebell Snatch 24kg (55+55)

Training up to the 4th of July

Hope everyone had a great 4thof July. I was down in Virginia Beach celebrating my cousin's wedding. Joey and Ashley I wish you both the best!! Before I made it down there I got my training in for the week. This is what C-Duff set me up with for the week.

Monday and Tuesday
2x20 jerks 6 minutes 10 rpms
24 oaj 15/15
16 snatch 6 minutes at 15 rpms
24 swings... 50/50

Wednesday
2x24 jerks 5 min 8 rpm
32 oaj 12/12.
20 snatch 6 min 16 rpms
32 swings 50/50x2 (got a lil rip here)

Thursday
2x24 jerks 6 min 7 rpms
32 oaj 10/10 long pause at top 3 secs
24 snatch 6 min 14rpms
32 swings 50/50(couldn't do swings hands were really tender)

Friday
2x24 jerks 5 min 9 rpms.
2x20 jerks 3 min 12+ rpms
24 snatch 8 min 14 rpms
32 swings 50/50x 2 (only one set, hands were tender)