Going into Taper week- IronBell Challenge

Finished the week on a good note doing test sets at Reebok Sports Club NYC on 6/6/14. I tested with the 28s in Biathlon. I did 7 minutes in each lift. I hit 53 reps in Jerk and 49/50 in Snatch. Snatch wasn't my best set because a couple days before I did a killer snatch workout with the 28 and 24kg bell. So going into this week I'll be preparing for the Iron Bell Challenge in Warren NJ. Its another attempt to do my best with the 28s and make CMS! The new rankings by the AKA for biathlon in the 73kg weight class I have to total 125 pts. So far my best is 109 pts (59 Jerk, 50 snatch) in competition. It'll be my second time lifting the Vulcan bells so I know what to expect and and I'll be prepared with everything I need this time. Here is a recap of this past week.
Monday Kettlebell Jerk training



Good start to the week. Next workout was a double set of Kettlebell Snatch. Hands got hot here.



Finished the week on a good note with a test biathlon set with 28kg bells at Reebok Sports Club NYC!!


Now going into taper week preparing for competition. Today I had a my first Bikram yoga session in the FlatIron district and I highly recommend it to any kettlebell lifter!! I see it helping with breathing, balance and flexibility. For myself and my tight hips, hamstring and upper back I may be finally able to release some tension up there!! This equals better rack position and better numbers in Jerk!  

Continuing forward....

This past week of training went very well. I'm working my way up to getting further with the 28s en route to CMS. I have plenty of time and a great coach to lead me there. The sessions for this past week looked like this....its amazing what I'm getting out of the workouts even those they are small.
Monday
2x20kg KB Jerk 2min 12rpm
2x24kg KB Jerk 6min 10rpm- New speed
32kg OAJ 20/20
2 mile run 18:30
Hanging Leg raises- 3x12

Tuesday
24kg KB Snatch 8mins 16rpm- 64/57 reps. My right hand grip was tired that last minute.
32kg Swing 3x35/35 reps

Wednesday 4 mile run 33mins

Thursday
2x26kg KB Jerk test- 7mins 8rpm set a PR of 56reps First time ever testing with this weight and rep speed.
Squat/Squat Jumps- 135lbs 5/40, 155lbs 5/40, 185lbs 5/40

Friday- day off way too much work. To many clients not enough breaks
Saturday
26kg KB Snatch interval 2x30sec work/ 30sec rest
R1- R:10,11; L:10,11
R2- R:11,11; L:11,11
R3- R:11,11; L:11,11
R4- R:11,11; L:11,11
R5- R:11,12; L:11,12
Back Extension- 3x25reps

I am not where I want to be just yet but I am working on getting better each day I train. Get to CMS and then MS...that's what I want and I will get there!!! Hard work and Dedication

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!