Up to date training

Happy Memorial Day!!! Hope everyone had a great day. Training over the last couple weeks has been good and bad. I recently hit a few new numbers with the 28s but one things I found out is that boy are they freaking heavy!! I'm sure I have said it before. But everyday I  train with them I seem to get more comfortable and then Coach Duffey throws a set my way and bam!! not comfortable anymore. Some days you can see where I am having a great day and others where the numbers or the set just didn't work for me. Im hitting new PRs left and right and I know I will have to work harder to get to the numbers I need to make rank. One thing I did work on when I was having a problem with Jerk was the triple extension. When the weight goes up the Triple extension needs to be more explosive to get the weight up. I found that out the second half training during the week of 5/21. More training to come more numbers to get!!! The worlds is only a four months away. I will introduce a morning run this week to see how I feel then do an afternoon kettlebell training set. Here are the past weeks of training.   
5/14/12 week of training
Monday
2x28kg jerks 8 min 6 rpm (New PR 48reps)
32kg OAJ 4 minutes 12 rpms
Run 2 miles

Tuesday
28kg snatch 8 minutes 12 rpms 48/49 (New PR)
32kg swings 2 sets 30/30

Thursday
2x20kg KB jerk 2 min 12 rpm
2x22kg KB jerk 2 min 12 rpm
2x24kg KB jerk 2 min 12 rpm
2x26kg KB jerk 2 min 10 rpm
2x28kg KB jerk 2 min 9 rpm
2x30kg KB jerk 2 min 8 rpm (7rpm i had 1 no count)
2 minutes rest between sets

Friday
20kg Kettlebell Snatch- (R)6 minutes 15rpm 90 reps
15 minute rest (L) 5:30 minutes 15rpm 83 reps
Left was getting beat up. I had to fix the landing of the bell.
 
5/21/12 week of training
Monday
2x28kg Jerks 10 minutes 6 rpm (6 minutes 6rpm, 2x2min/1min rest 8rpm)
Run 15mins

Tuesday
28kg snatch 10 minutes 12rpms (7min 12rpm R-48/L-40)
2500 meter row 10:57
5x :45sprints

Thursday
2x20kg KB jerk 1 min 12 rpm
2x22kg KB jerk 1 min 12 rpm
2x24kg KB jerk 2 min 12 rpm
2x26kg KB jerk 2 min 10 rpm
2x28kg KB jerk 2 min 10 rpm
2x30kg KB jerk 2 min 8 rpm
135lbs Squat/Jump squats 5/30
185lbs Squat/Jump squat 5 30
205lbs Squat/ Jump squats 3/30

Friday
24kg snatch 8 minutes 15rpm 63/63 reps (New PR for time)
32kg swings 30/30 x 3 sets
3x25 Hyper extensions

Making some head way

This week I continued working with the 28s. Again they are my main focus leading up to the WKC world in October. First objective is to get a full 10 minute set in with this weight. It's no small feat, 28kg is heavy and not something to just mess with. So I was pleased with this week of training.

Monday 5/7/12
KB Jerk 2x28kg 7min 6rpm

KB Jerk 2x20kg 3min 12rpm
Jump rope 15min

Tuesday 5/8/12 KB Snatch 20kg 30/30 reps
KB Snatch 28kg 7min 12rpm (was suppose to do 8min)
KB Swing 32kg 25/25-2x
Rowing 15mins 3419m 

Wednesday 5/9/12 Off- much needed that work with the 28s was tough.

Thursday 5/10/12
Interval KB Jerk Training
2x22kg 2min 12rpm
2x24kg 2min 12rpm
2x26kg 2min 10rpm
2x28kg 2min 9rpm
2x30kg 2min 6rpm (I did 8rpm oops!)
2min rest between sets Legs were dead no squats this week 
Friday 5/11/12 skipped the day too busy

Saturday 5/12/12
KB Snatch 26kg 8min 14rpm R-13/15/14/14, L-13/14/14/13
KB swing 28kg 30/30-3x
Back Extension 3x25 (these were tougher than I thought)

Ready for next week!!! Keep it moving!

Make way for the 28s

I started back up training with my focus now on working with the 28s and going for CMS. I plan on competing at the WKC championship in October in the 70kg weight class. So Coach Duffey started me on that road. After a week off this was last week's training. This week it gets better. Video will be up soon for this week's training.
Week of 4/30/12
Monday
2x28kg jerk test 6 rpms
6mins 36reps
2x22kg jerks 3 minutes 12 rpms
36reps
Jump rope 15mins

Tues
20Kg warm up 30/30
28kg snatch 6 minutes 12rpm
32kg Swings 25/25-30-30
Row 5000m 22:39

Thursday
2x20 jerk 2 mins 12 rpms
2x22 jerk 2 min 12 rpms
2x24 jerk 2 minutes 12 rpms
2x26 jerk 2 mins 9/10 rpms
2x28 jerk 2 min 8 rpms
2 min rest btwn sets
Squat 95lbs-10, 135lbs-10, 155lbs-10

Friday
24kg snatch R 30 sec max rep/ 30 sec rest, L 30 sec max rep/ 30 sec rest, R 30 sec max rep/ 30 sec rest, L 30 sec max rep. Each hand goes 2 times for a total of 4 x 30 second sets... that is one round
 rest 5 minutes between rounds... do 5 rounds 2/2 x 30 sec work/30 sec rest
1.11/12;12/12
2.12/12;13/13
3.12/12;13/13
4.14/14;13/13
5.13/12;13/12
Row 3000m 12:55