It's been a while, but I'm back for updates.

I'm back...I haven't been on here in a few months. I have been training extensively in Kettlebell Sport. I think the last time I posted a blog I was talking about the rack position with 2 kettlebells. I have been training hard and working on my rack position along with my endurance. I have been keeping track of my workouts so when I get a chance I will post my progression so some of you that are training can look at something different and my coach can take a look at what I was/am doing.
I was training Long Cycle Clean and Jerk for a recent competition that just passed. It was the NYC National Long Cycle Championships at J.K.O. High school in Midtown. I achieved 40 reps with 2 x 20kg. I was competing in the 75kg category. I hope for the next competition I will be down in the 70kg weight class where I should be.
Currently I can achieve my rep count with 2/16kg in the Biathlon (Jerk & Snatch) which is why I am going to compete in the North Jersey Kettlebell competition with the 2/20kg.
The kettlebells that I am training with most of the time range from 16kg to 32kg. I use the 32kg for mostly one arm heavy jerks and I am doing sets of 5 mins with the 16 & 20kg. I will every now and then do test sets of 5 mins. I haven't achieved a full 10min set but I would like to make sure I am well rested for that. I have done a couple of 8 mins sets and achieve my rank numbers with that (16kg).
That is all for now....more to come soon!

East Coast Kettlebell Club and Ironworks FE training Day

This pass weekend I had the opportunity to work with Master Coach Mike Stefano and the good people from Ironworks F.E. Chriss Silverstein and Rick Carranza. Training day was meant for those that had already been exposed to kettlebell sport (trainers, coaches, athletes) and those interested in learning about it. All those that participated in the event were able to experience training like a team. We all did Jerk set followed by a Snatch set and a Long Cycle set. The Jerk and Long Cycle were done for 3 mins each and Snatch 2 mins each hand. We did this a couple times and we were able to talk about our mistakes and what we could do to correct them. There were some that were experienced with it and then some that were new to it. It was good to see different situations on different people because we really don't know who will come to us next and want to train in kettlebell sport.
So after we got done with the 2 rounds of Jerk, Snatch and Long Cycle, we were able to see a demo with Chriss and Vanessa doing a 10 min one arm set. Chriss did Jerk and Vanessa did long cycle. They were both moving at 10 reps a min and were able to finish the set. It was pretty amazing to see these two women working hard and finishing the set with 16kg each. I believe they both got up to 100 reps or more.
After that it was our turn (the group) for a 10 min one arm jerk set. We all finished which was nice. The winner won a small prize. That gave us all something to work for.
I chose to use the 20kg for this being that I would be able to get better elbow hip connection to allow for better rest and better Jerks. I was doing good till I hit the fourth minute and I began to lose my grip on my right hand. I toughed it out before I got to the hand switch. Then I was able to finish it out on my left. I was going at 10rpm and on the fifth and tenth minute I pushed hard to get get all the reps out. I ended up with 118 Jerks total (58 on right and 60 on left).

What I got from this weekend was great training program ideas for competition and meeting a bunch of good people. I also was able to reconnect with Mike and those from his club. He is a great coach and i learned a lot. Training from here on out will be fun. I can't wait for the other training day and East Coast Kettlebell Challenge to come. It's good to have a Coach that isn't too far away. The trip I made was definitely worth it.

Past couple of workouts

4/21/09

Warm up:
Kb Swing @ 12kg- 60/60 (15/15 x 4 continuous)

Workout:
KB Jerk @ 24kg- 12 reps
KB Push Press @ 16kg - 12 reps
KB Press @ 12kg- 12 reps

(3x no rest between weight change)

Sledge hammer @ 25lbs and Rope Combo
15/ 15 smashes + 30 sec undulation
( 3x with minute rest between sets)

Overhead Squat @ 16kg- 3 x 5/5
Power Wheel Roll out- 3 x 12
Power Wheel Pike up- 3 x 10

4/23/09

Warm up:
Indian Club Swings and arm movements- 5 x 10
Jump Rope (Aero Speed)- 4 mins

Workout:
Boxing/KickBoxing- 4 x 3 min rds/1 min rest

Circuit- 3x w/1 min rest
Kb Jerk @ 24kg- 15 reps
Ball Grip Pull-up- 10 reps (chest pass ball height)
Power Push-up- 12 reps
Goblet Squat @ 24kg- 12 reps
Axe Tire Smash @ 25lbs- 15 reps

TGU @ 24kg- 3 + 3
Pistols- 3 x 5 /5

Had a new piece of equipment that I had to use. I was able to make it out of a baseball and an eye hook bolt and a carabiner. It changes the aspects of the pull-up and allows me to work on my grip as well as my back. Circuits did tire me out and for preformance purposes I need to become more conditioned to those workouts. I just started putting them into my regime. Soon I will add in more exercises to them. They are defientely tough and I love the fact that they are metabolic. That aspect help with preformance in sports and fat burn. Soon I will put my self throught the 300 Test and set that as a standard and then test it again the following month to look for any improvement. Along with getting ready for the AKC cert in June. I have recently purchased a 20kg and 28kg AKC Bell to help with circuit and provide a good amount of resistance for the circuits. Till next time!!