Training 1/7/10 Back to GS

Back to GS training!

Indian Clubbell warm-up- 5 -10 mins

Kb Jerk timed sets

2 x 16kg- 5 mins @ 12 rpm (60)
2 x 20kg- 4 mins @ 10 rpm (40)
2 x 24kg- 3 mins @ 10 rpm (30)

One Arm Jerk
28kg- 2 x 10/10 (20)

Stretching cool down

Felt pretty good today but I've been up since 4am. So I was a bit tired during my sets but they turned out well. I had a great class earlier in the day. Lots of dynamic movement and a great crowd to teach. It couldn't have been a better class. During my timed sets I took 5 to 10 mins between sets. I started to feel my thighs quiver and shake but its OK. More volume sets to come!!

Training 1/5/10 "Strength"

One arm Press- 2 x 8/8- 20kg
3 x 5/5- 28kg

Triceps Press-up- 3 x 12

Seated Press- 1 x 8/8- 20kg
2 x 5/5- 28kg

Hanging leg raise- 3 x 12

Alt Side Ball Slam 3 x 20- 10lbs

15 min cool down

Slowly building myself back up after the holiday. The Arnold Kettlebell Competition is 8 weeks away!

Training 1/4/10 Another Quick Circuit

Training Circuits

Battling Ropes: 30sec
2x24kg Jerk: 15 reps
BW Ring Row: 15 reps
3x

20kg Snatch: 10/10
20kg Clean + Jerk: 10/10
20kg OH Squat: 5/5
3x

That's all. I know its not much. Will do more today hopefully!!

Late Post: Results from the North Jersey Kettlebell Competition

On November 14th in Sparta, NJ I along with my Kettlebell Sport Team travelled to The F.I.T. Experience to compete. My team consist or Perry Sarles and Juan Torres. Both are athletes that I train in KB Sport. It was my second competition and their first. We all competed in the Biathlon. The Biathlon consist of a 10 min Jerk set and a 10 min Snatch set. I competed with 20kgs and Juan and Perry competed with 16kgs.

Here is my Jerk Set with 2 x 20kg (44lbs)


Here is Perry and Juan's Jerk Set 2 x 16kg


Here is my Snatch set 20kg


Perry and Juan's Snatch set 16kg


We all did a great job competing. We hit personal best records and ready to move up to the next weight. I was able to achieve Rank 2 rep numbers. So from here on out I will be training with the 24kgs and Perry and Juan will be working with the 20kgs. The next competition we are looking forward to is the Arnold Kettlebell Meet hosted by IKFF.

Training Log 1/2/10

Short and Quick Circuits

Deadlift- 135 x 10 reps
Inverted Row- 10 reps

4x non stop

BB Push Press- 85 x 10
2 x 16kg Clean & Squat- 10 reps
24'' Box Jump- 10 reps

2 x

Nothing to exciting today just something to get my body moving. Monday I start my Kettlebell Sport training again which should be interesting. I have a few different volume and timed sets I will be doing.

Happy New Year 2010!!

Happy New Year everyone! I hope that 2010 will be an exciting year for you all.

So as everyone thinks when the New year starts you need to have a New year's resolution(s) for yourself. Whether it is lose weight, gain muscle, become more organized, save some money, pay those bills, get a job etc. And we all know that resolutions don't really work. You do something to mess it up or you just give it up. So as many trainers and other professionals know GOALS are the way to go. Setting up a time line and goals you want to achieve are more powerful than a silly resolution. One of the most important items to remember when setting up goals is to make sure that they are achievable. Nothing crazy or outlandish.

Here is a very good article on how to set up goals http://www.mindtools.com/page6.html

And for example I will list some of my goals for 2010.

Short term: (1- 4 months)
1. Lose 8 pounds of fat, gain 3 pounds of muscle.
2. Begin to cook my meals for the week.
3. Save 10% of my pay
4. Organize training journals
5. Up my training (post training logs more)

Long Term (4- 12 months)
1. Compete with 24kg for Rank 1
2. Maintain weight (158-162lb)
3. Saved over $1000
4. Compete in 3-4 GS meets
5. Become IKFF certified
6.Organize a local GS meet

These are just some of my goals I set for myself for 2010. I have others that I have listed that I need to work on for my own self improvement. As a result I will be logging my workouts and thoughts more often. Some will be rational and some may not. My post will be about what is on my mind at the time. I will also try to log about nutrition and the meals I have along with some recommendation about food.

I wish everyone the best and since it is a new year I hope everyone set some achievable goals for 2010

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!