Starting the Road to USA Nationals 2014

47 days away till the best lifters in the USA will all come together in NYC and a team will be selected through competition to compete in the IUKL World Championships in Hamburg, Germany. Its that time again to get prepared and decide what bell to lift in my weight class. It's important to decide what it is that you want to do when going into a big competition. We don't have a large number of lifters in certain weight classes. So its best to decide what the game plan will be. For example, last year I decided to lift the 32s and there was only one other lifter in my weight class lifting the same bell. I knew that I wasn't going to win but my intention was to do my best and make improvements from my previous competition lifting the 32kg bells. I ended up coming in 2nd place to Marty Farrell but I had a good feeling about it. I figured out what the elite guys were putting up as numbers and what I needed to get to improve for the following year. This year I'm going in thinking about winning and making the USA National Team to be able to lift in Germany!
So this week Coach Duffey re-introduced me to the 32kg. We are seeing where I am at with the reds and if competing with them is a good or bad choice. I recently competed with the 28s and made CMS numbers. Usually before moving up you want to establish a good base with the prior bell. For example in February I lifted the 24s and posted really good results with them. So I was ready to lift the 28s. I did alright with them in April and much better with them in June. This is where we decided it was time to lift the 32s again. If anything I improve my numbers with both 32kg and 28kg bells. So training has changed a bit but the schedule has stayed the same. Monday and Thursday are Jerk days, Tuesday and Friday are Snatch. As I get closer to competition I'll have days I do both lifts. Duffey has put in some unique programs into my training; Pyramid intervals, Black Snatch (Snatch endurance work). I'm sure more things are to come. Here is a look at a couple of my training days this week. Goal for August is to be competitive with the 32s and make Master of Sport rank (125 points in 73kg)!!






Just a start on some new programming. Results will show in the consistency of the work put in.

How to improve Snatch....Snatch more often!!

Recently the Girevoy Sport union created by Mark Stapleton and Anton Anasenko had their first certification of a group of non-russians through a university on kettlebell sport. Don't know if I made that out correctly. The group that went had an experience like no other. From what everyone who went posted on Facebook I followed and it looked like a great time training for a week with one of the best lifters in the World. One of the things Anton does great besides Kettlebell Jerk is Kettlebell Snatch. Here was one of the videos that was taken during the week. Anton has a great way of training snatch especially since he does a run before he starts most of his training sets. He is at such a high level its unbelievable to watch. Here he is with Mark Stapleton after an interval run doing a swing snatch combo 10min set.


Here is another way to increase grip strength and endurance by doing the Black Snatch. This involves multiple swings and snatches. No matter how you set it up its 3 rounds: 1st- 2 swings, 1 Snatch, 2nd- 1 Swing, 1 Snatch, 3rd- Snatch. Here Anton does a 12min set with 34kg Black Snatch.


As my coach says you want to get better at something you concentrate on getting it done and do just that. Hope some of these videos inspire you to go after it and get better.
I will put up more videos about improving techniques and other ways and things to get better.

Week 1/29 to 2/4

Started the week off pretty well. One things I'm happy about is that January is over. Work has been crazy and with training I finished off the month tired.I had a couple of good days and did work sets I haven't been able to do before. One thing i do have to watch for is over use of my shoulders because my right side still gets tight and over used. I added in some gymnastics ring training to help stretch and strengthen my arms up.

1/29/12
Kettlebell Jerk
OAJ- 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
2x24kg 1 x 4min 35 reps, 2x20kg 4min 44 reps
Kettlebell Snatch
20kg 2min/ 2min (R)14,16/ (L)16,18
24kg 2min/ 2min (R) 16,16/ (L) 16,18
GPP
Deadlift- 135lbs 15 reps, 185lbs 10 reps, 225 2x8 reps
Hack Squat- 135lbs 20 reps, 185lbs 2x20 reps
Pull-ups- 2x10 reps

1/30/12
Kettlebell Snatch
3x 4min sets; 20kg 16rpm, 24kg 14rpm, 28kg (black snatch) 10rpm
GPP
One arm Long row- 60lbs 3x 15/15 reps
Hanging Leg raise- 3x 12 reps
TRX I's and T's- 2x 10/10 reps

1/31/12
I had a good warm up which help set up my workout.
Warm-up- Internal/ External band rotation, Overhead Internal/External circles, Lateral Forward/ Backward circles. All done with a stretch band.
KB Jerk warm-up- 16kg- 10/10 reps, 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
Work sets- 2x24kg 3x 4min Jerk 8 rpm; 3-4min rest between sets
Glove Snatch 16kg 45/45 reps

2/1/12
Gymnastics ring workout- need something different.
Warm-up- Jump rope 5 min
Ring Push ups- 3 x 10 reps
Ring Rows- 3 x 15 reps
Tuck Front Lever- 2 x 10 reps
Skin the Cat- 3 x 5 reps
Cool Down- Jump rope 5 min

2/4/12
Needed those days off. Too many 4am wake ups and late nights. Rested up and got a workout in today.
OALC 24kg- 50/50 reps switching every 10 reps
OAJ 24kg- 50/50 reps (25, 15, 10)
Black Snatch 24kg 30/30 reps switch every 10 reps
Ring Push-ups- 20 reps, Ring Rows- 20 reps, Ring Push-up- 20 reps, Ring Row 10 reps, Single leg squat- 10/10 reps
Foam Roll and Stretch.

 Can't wait to start the new week. Super Bowl tomorrow. I ordered a pair of 26's can't wait for them to get here.

Last Training of 2011...Happy New Year!!! Welcome 2012

Christmas Eve workout-  12/24/11
Warm-up- 1/2 mile jog
Workout- Squat and Press 2x30lbs 10 reps, One Arm Row 50lbs 10/10 reps, Squat Thrust 10reps, 3 sets
2 mile Run- 19mins

Post Christmas workout- 12/26/11
Warm-up: 10 min jog, Foam roll, Stretch band for shoulders
Training: Kettlebell Jerk- 16kg- 10/10 reps, 2x16kg 10 reps, 20kg- 10/10 reps, 2x20kg- 10 reps, 24kg 10/10 reps,
2x24kg test set- 5mins 32reps....poor!!! (no belt)
Kettlebell Snatch- 16kg 15/15 reps, 20kg 12/12 reps,
24kg test set- 3mins right/ 2mins left- 42/28...wow left side is down.
I hate stopping early but a client came in. Well its a start!
Evening run- 2.32 miles 20 min 55sec.

12/27/11- Kettlebell Jerk: focus was on a quick lockout
Warm-up: 16kg juggling 3 mins, Foam roll lats and quads, Shoulders- stretch band exercises, OAJ 16kg 15,15 reps
Work sets: 2x16kg 3mins 10rpm, 2x20kg 5mins 8rpm, 2x24kg 3mins 7rpm (2 min rest between sets)
OAJ- 32kg 12/12
Squat/ Squat Jump- 135lbs 10 reps/ 50 reps; 3 sets

12/28/11- Kettlebell Snatch: focus overall technique
Warm-up: Jump rope 5mins, Shoulder band exercises
Work sets: 16kg 1:30min/ 1:30min 16rpm, 20kg 2:30min/ 2:30min 16rpm, 24kg (Black Snatch) 2min/ 2min 8rpm
Wow!! My forearms never felt so beat up after the black snatch set. My grip was shot.
Pull-ups 2x10 reps, Deadlift 135lbs 12 reps, 185lbs 8 reps, 10 reps, Rowing 2000m 8min 13sec

12/29/11- Day off

12/30/11- Kettlebell Jerk: Focus Overhead stabilization
Warm-up: 5min jog, Shoulder band exercises, Rumble roller foam roll!!
Work sets: 2x16kg 15 reps, 2x20kg 15 reps, 3sets 2x24kg 3min 7rpm/ 3min rest
OAJ- 32kg 12/12 reps, Gloved Snatch 16kg 2min/ 2min 20rpm, Swing 32kg 30/30 reps

Trying to be consistent as possible by setting new goals each week and test times. My first competition for 2012 will be in March held by Crossfit Long Island City. It will be an IKFF/IKSFA event.

Holiday and recent taining- 11/28/11

Back to work....I mean training. I hope everyone had a great Thanksgiving and spent time with family, friends and loved one. I did miss seeing my father at home. It wasn't the same but I know he is with us all the time. Enjoy the ones who are in your life because you never know when that time will come. So over the holiday I did a couple workouts but nothing crazy. I got in a couple runs. The morning of Thanksgiving I ran 4 miles and the day after I ran 3 miles. I like to keep it short and sweet especially around the holidays because of all the traveling and eating going on. Although I didn't fill my face with food. I kept in under control because I would like to lose some weight by my 30th birthday which is soon. My goal is to get around 155lbs. I use to be 152lbs when I boxed in college. Today's workout was focused on the Kettlebell Snatch. So it went like this:
Workout:
Warm-up- 1 mile run- Nike Plus Run
Black Snatch (swing then snatch each rep) 20kg 3min/3min 12rpm (used by Anton Anasenko) 
Snatch 20kg 3min/ 3min 15rpm working on technique
Deadlift 5sets 10reps 135, 10reps 185, 6reps 225, 2x5reps 245lbs
Good Morning 4 sets 12 reps 70lbs
Stretching Hamstring and Glutes

Tomorrow Kettlebell Jerk workout.
P.S. right now in my training, I get to try different techniques on the lifts. I know what works but there is also better out there. When competition comes around I will know what to do and with coaching I will improve.

Gregor Sobocan Black Snatch