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!  

NJ Iron Bell Competition- 2 Weeks away

This past Friday the NYC group of lifters got together again and lifted at the prestigious Reebok Sports Club on the Upper west side. It's a great facility with plenty of items that make training there great!!
Juan, Eric, Kyle, Cara, Megan and myself all met up and got to work. Training with a group really helps keeping everyone motivated. Its also great to see where everyone is and what their training cycle is looking like. Most of the group is getting ready for the US Nationals in August. Cara and myself are getting prepped for the competition in New Jersey and Art of Strength NJ. It's a prep for Nationals and a chance to get back at the 28s and get CMS rank. I missed it because of some personal mistake when traveling to Florida in April. This time I will be ready to go after them. Here are my sets from the AKA/IUKL Punch Gym Kettlebell Competition in Sarasota in April.
Kettlebell Jerk

Kettlebell Snatch


I travelled unprepared so one thing I did learn and it helps to practice training at another facility is to bring my stuff! Training with others also helps to show other lifters techniques and what to look for as far as mistakes and corrections. Your work can also drive others in their sets. Juan Pellot has a good rack position so whenever we lift together I try to get my rack position to be similar being thats where I lose it. So this past workout was Jerk being my week was thrown off from Memorial Day. I got in some good sets. I forgot my timer so my main set was thrown off by it. Here is my sets...Jerks are improving..speed under the bell and rack position are improving slowly but improving.


Two more weeks!!!

1st competition of 2013...on to the next one!

Last Saturday I had my first competition of 2013 at the IKSFA New York Open Kettlebell Sport Championship. I have competed in this competition all 3 years it has occurred and this was my best performance yet. The first year was a bit of a bust doing long cycle and the following year I had a personal best in Biathlon. This year I bested that score and felt great doing it.
My goal for this year is to make Candidate of Master of Sport in WKC and IUKL. But for right now I know I am not ready for the 32kgs bells. So I went into this competition going after the 24s. Last year I did 75 jerks in 10mins and 125reps in 9:45min. I have had some great training sessions and experiences from last year so I wanted to show it here. This competition also served as a warm up to this coming weekend's competition in Sarasota, Fl. So I went after it and had a goal in mind, minimum 80 reps in jerk and 75/75 reps in snatch. I came close to achieving them but still glad with my performance. Here are both sets. It was a good competition glad I was able to see some old and new faces and glad the sport of kettlebell lifting is still growing!!

Kettlebell Jerk 2x24kg


Kettlebell Snatch 24kg

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.

Recent Training week of March 4th

This was a week that started great and ended rough. Coach started me off with a test Kettlebell Jerk set and working on increasing numbers in both lifts. Finishing the week off continuing working around the numbers I need to make rank. I also added in a long run since the wether turned for the better.
Monday's test set was with the 26s. I have worked with them before going for a long set but never have I made it to 10 minutes 70 reps 2x26kg.


This turned out to be a challenge but I was able to make it through. Next time more reps!! There are still  a few more things i have to work on but its getting better.
The next workout was Snatch and that was a tough day. the goal was to get 6 minutes each arm with 24kg. I usually can get 4:30min 67/68 reps was my best. In this set I was able to get 65 on the right in 4mins and 71 on the left in 4:30mins. Much better than I though. I may try to add some black snatch in the workout. On Saturday I did the second kettlebell Jerk workout. which was great. I had 2x2min sets then 1 long set. the long set was with the 28kg try to reach 53 reps or get close. My body was tired haven't trained early in the morning before but I went in and lifted. I got to 4mins needed a break and then finished up with a total of 40 reps. I needed some energy. I took some Honey Zingers energy waffles and I felt much better. So good I ran 10.5 mile in 1:27.05.

I feel long runs really help out in mental strength as well as endurance. A 10 minute set sometimes feels like a long run so it has helped me get through these workouts and competition sets. I also see that some of the elite lifters are doing long runs as well. One of my favorite lifters Anton Anasenko does runs before he lifts and also competes in half marathons as well. If the best lifters do it there is no reason why I shouldn't be trying it out.

Still working....on getting better

So after the worlds I got an urge to really really go back at it and train even harder. The IKFF Nationals were a few weeks after the WKC Worlds and I wanted to see what other competitors were going to do. Kettlebell sport has grown in the USA over the last few years. WKC, IKFF, IKSFA, and now the AKA are hosting competitions all over the year which make it great for the lifters because we have more chance to compete. Last year I competed 3 competitions....this year I will do 3 in less than a month and look at competing in at least 7 competitions and a chance to go to Russia to compete in the World Championships!! This is amazing, a competition to decide who will represent the USA in the Kettlebell World Championships in Russia.
So I have been training hard to get ready for all of these competitions I will be participating in. I recently (1month and few days ago) ran a half marathon in Central park in 1:48.11

After that day I felt mentally strong but also tired. I had no idea that I could do that. This put a whole new perspective on my 10 minute competition sets. Here is a recent 10 minute set that I did in training with the 24kg bells. I set a new PR with this weight. It was great, I had no idea that I could do this.


This was a great feeling from here there is no turning back !!!

Updates...Reflecting and progressing

So the last time I posted I was getting ready for the WKC World Championships in Chicago in Oct 2012. I had a great time and it was a great experience. It really opened my eyes up to what I could do and a level I would like to get to. I am currently coached by C. Duffey of Lockout Kettlebells. He is an awesome coach and know how to get his athletes to the top level. I also added a lot of running into my program. Its one thing to get a 10 min set once or twice but to consistently and hit PR's is something totally different. Right now I'm training to get ready for a few competitions coming up in April.

Back to what happened in Chicago. I competed in the 75kg weight class and lifted the 28kg bells in biathlon. First up was Jerk. My best in training was 50 reps but a tough 50 reps. I once hit 48reps good but lost that steam. So I wasn't expecting CMS number but a good set. Here is what happened.....


Then came the second part of the Biathlon which is Snatch. Not a bad set but close to my personal best.  My best in training has been 53/53 which is very good. So since I didn't have a great Jerk set I was hoping for a much better snatch set. Here is what happened....



So now the worlds are over the a couple early 2013 competitions have passed and the competition season of 2013 is about to begin. April 6th starts my competition season and between now and then I will continue to update as well as give some tips and other videos I see and find.

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

IUKL USA Open Kettlebell Competition

The week leading up to the IUKL Open was a good taper for the competition. Although I though I had peaked already at the IKSFA Meet hitting a personal best in Kettlebell Jerk and Kettlebell Snatch I still had some momentum for the IUKL meet. So Coach Duffy put me through a good taper to get me ready. I had a few more days off than I was use to but it was good because of work.
 Main Work Sets
4/16 Monday
2x24kg Kettlebell Jerk 10min 8rpm (8min 64reps)
22kg Kettlebell Snatch 6min 16rpm
4/17 Tuesday
2x22kg Kettlebell Jerk 5 min 10rpm
24kg Kettlebell Snatch 10min 15rpm (8:45 68/65 new pr)
4/19 Thursday
2x24kg Kettlebell Jerk 6min 8rpm
24kg Kettlebell Snatch 6min 15rpm (This workout felt ok not great.)
Competition day Sunday April 22nd. I weighed in 72kg on the dot for the 73kg weight class. IUKL has a different ranking system than ISKFA,IKFF and WKC. You can't get CMS with the 24s so my goal number of 148pt was out of the window. They go up to Rank 1 with the 24s and I didn't make Rank 1 my goal but I made sure I would pass those numbers again. I wanted to get a better score than I got at the IKSFA meet, I hit 2 PRs 75 Jerks and 125 Snatches. I saw a few familiar faces but wish there were more competitors there. Since the sport is still growing and getting larger more athletes no matter what affiliation they have to an organization they need to make it to these small competitions.
It was a surprise to see the Ice Chamber ladies there all the way from California, Mike Sanders from NJ, Joe Eagan and his family from NH and the Lockout crew from Massachusetts all made it out. Fedor Fuglyev was there with Valentyn Berbenychuk from the Ukraine and they had taught a 2-day seminar that my coach and Scott got a chance to go to. They mentioned that Fedor was insane and his training was different than everyone elses. But he does what he does. Anyways back to the competition. There were only 11 total flights with Long cycle being the last flight. It was organized so that there was a long enough break for those doing biathlon to get enough rest for snatch. Women were only allowed to do snatch as per IUKL rules. There were some great performances by the women with 2 ladies doing snatch with the 24kg bell. Wil Metcalf had a great performance lifting the 32s hitting pr in Jerk and good numbers in snatch before he ripped his hand. Scott hit 45 reps even though he wasn't feeling up to par. Not bad for only being 3 away from his best. The kettlebell handles were thicker than what I was use to but its competition and you have to be ready for anything. Here are my 2 sets. I hit good numbers in jerk and a new PR in snatch. I had the privilege of having Maya from Ice Chamber count my sets. Im glad she liked them :)
IUKL Kettlebell Jerk Set 2x24kg
IUKL Kettlebell Snatch set 24kg Overall it was a great competition even though it was small. I'm glad I was able to hit a New PR in snatch and stayed somewhat consistent in jerk. From here I can hopefully move on up and focus on reaching new heights within the sport. Next competition is the big one unless some pop up over the summer. WKC World Championships in Chicago. I missed the last 2 but I plan on going to this one! Long road of training ahead but I'm gonna enjoy the ride! Whatever competition you are getting ready for train hard and train smart! Whatever it is you do in Kettlebell sport help build it in the USA!

A Period of PRs!!

So since I've been back to training I have kicked it up since my first competition is only a week away. Friday I was able to get my jerk sets in
March 16th Friday
Kettlebell Jerk
2x24kg 3mins 8rpm
2mins rest
2x24kg 3mins 8rpm
2mins rest
2x24kg 3mins 8rpm
2mins rest
2x24kg 3mins 8rpm

March 17th Saturday
Kettlebell Snatch
24kg 10mins 14 rpm (New PR 66/59 8:30min)

32 swings 25/25 x 3


Monday March 19th
2x24kg Kettlebell Jerk 10mins 7rpm (new PR 70 reps)
20kg Kettlebell Snatch 6mins 20rpm (def felt this set)

Tuesday March 20th
2x20kg Kettlebell Jerk 5mins 12rpm (This was a bit of a tough set too)
24kg Kettlebell Snatch 6mins 15rpm (Felt good but had a small blood blister)

Thursday March 22nd
Kettlebell Jerk
2x24kg 3mins 9rpm
2mins rest
2x24kg 3mins 9rpm
2mins rest
2x24kg 3mins 9rpm
2mins rest
2x24kg 3mins 9rpm

Friday
24kg Kettlebell Snatch 10mins (only 6mins) 14rpm ( Only did 6 minutes, my right shoulder and tricep wasn't feeling the best and i have injured it before. I didn't want to do it again right before competition and while I am having such good progress.)
32kg swings 25/25 x 3

Training from a few weeks ago and past week

So far training has been improving and getting harder. Which means I am improving and getting closer to my goals. Here are my workouts from the past few weeks including this one. This past week was tough though. It was end of the month closing and my manager was gone so I took the reigns for the week and made sure everything got done.Which left me nice and tired by Wednesday. But here is what I have been doing.

Week of 2/13/12
Monday
2x16kg jerk 2min 12rpm
2min rest
2x20kg jerk 2min 10rpm
2min rest
2x24kg jerk 2min 10rpm
2min rest
2x26kg jerk 2min 9rpm
2min rest
2x28kg jerk 2min 8rpm
Box Jumps 3x10, Single leg squat 1x5/5

Tues
24kg snatch 8 minutes 15 rpm
26kg swings 40/40

Thursday
2x24kg jerks 5min 9rpm
3min rest
2x20kg jerks 3min 10rpm
Squats 3x10, 135, 185-2x

Friday
20kg snatch 8 minutes 18 rpms
28kg swings 30/30-40/40
Pull-ups 2x15
Back Extension- 2x25
That was a really good week of training. I felt great!

Week of 2/20/12
Monday
2x16kg jerk 2min 15rpm
2min rest
2x20kg jerk 2min 10rpm
2min rest
2x20kg jerk 6min 10rpm
2min rest
2x24kg jerk 2min 10rpm

Tuesday
20kg snatch 30/30 reps
24kg snatch 7mins 14rpm (was suppose to go 8 mins)
Pull-ups 3x10 reps

Thursday
2x20 jerk 2 minutes 11 rpms
2 min rest
2x24 jerk 6 minutes 9 rpms
Squats- 3x10, 135, 185-2x
Box Jump- 3x10
Alt Box Jump- 3x10/10

Friday
20kg snatch 30/30 reps
24kg snatch 6 minutes 16 rpms
32kg swings 15/15-20/20-25/25
Back Extensions 2x25

Week of 2/27/12
monday
2x16kg jerk 2min 12rpm
2min rest
2x20kg jerk 2min 10rpm
2min rest
2x24kg jerk 2min 10rpm
2min rest
2x26kg jerk 2min 9rpm
2min rest
2x28kg jerk 2min 8rpm
2min rest
2x20kg jerk 2min 10rpm
1.5 mile cool down run, 15 min bike ride

Tuesday
20kg snatch 30/30 reps
24kg snatch 8mins 15rpm Hit a new PR in Snatch!!

1 set of chin ups
32kg swings 30/30

Skipped Thursday because I was too tired so i put Thursday's and Friday's workout together.
Friday
2x20kg jerk 2min 12rpm
2min rest
2x24kg jerk 7mins 9rpm (didn't get to 7mins. I stopped at 3min took a min rest and started up again for the rest of the set)

20kg snatch 30/30
26kg snatch 6mins 12rpm (I made sure I got this set in even though it was tough!)

So far so good!!

Training week 2/6-2/10

This week I started back up training with Coach Duffey from Lockout Kettlebells. I trained on and off with him in 2011. I achieved good results with him. I made Rank 1 with WKC in Biathlon and Rank 2 in Longcycle. I was close to making Rank 1 but fell short. But I'm back at it training hard. I already have 2 competitions in site. I am signed up for the IKSFA meet on March 31st and I will be signing up for the IUKL meet in April! Both to be great experiences. Any ways back to training this week.

2/5/12- Jerks
2x16 jerks 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x24 jerk 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x16 jerk 2 minutes 10 rpm
Squat- 135lbs- 10 reps, 185lbs 10 reps, 225lbs 8, 8 reps
Jog 2 miles

2/6/12- Snatch
20kg snatch 8 minutes 15 rpm
24kg swings 50/50x 2
Pull-ups 3x10

2/7/12
Swimming- 20 laps
Jogging- 2 miles

2/8/12- Jerk
2x24 jerk 5 min 8 rpm

2x20 jerk 3 min 10 rpm
28 OAJ 15/15
Cool down- Jump rope 10 mins

2/9/12
24kg snatch 6 min 14/15 rpm

28 kg swings 50/50 x2

Cardio today....keep the body moving!!

Consistency

Consistency is the key when it comes to getting better at any sport. Especially kettlebell sport. With my work schedule which is a bit crazy I have been trying to find time or make time to get time working with the bell. Some workouts have been short and other long but whenever I can I get my work in. So for the last 10 days training has been consistent. It looks like this.

1/17/12 Snatch training
Work Sets
16kg 2min/ 2min 20 rpm
20kg 2min/ 2min 18rpm
Gloves Snatch 16kg 40/40

1/18/12 Jerk Training
Warm-up OAJ- 20kg 10/10 reps, 24kg 10/10 reps, 28kg 10/10 reps
Work Sets
2x20kg 3min 10rpm, 2x24kg 3min 8rpm, 2x28kg 2min 6rpm, 2x24kg 2min 8rpm, 2x24kg 3min 8rpm
(2-3min rest between sets)


1/19/12 Jerk and Snatch Training
Warm-up OAJ 16kg 10/10, 20kg 10/10, 24kg 10/10
Work Set 2x24kg 5mins (8, 7, 7, 6,7) 35reps
Snatch Work set- 16kg 20/20, 20kg 2min/2min 18rpm, 24kg 1:40/1:40 14rpm
Swings 32kg 30/30, 30/30
GPP- Face pull 45lbs 15,15,15; One arm Row- 60lbs 10/10, 10/10, 10/10

1/21/12 Jerk and Snatch
Warm-up OAJ 20kg, 10,10, 24kg 10,10, 28kg, 10/10
Work Set- 2x24kg 5mins (10, 9, 8,8,6) 41 reps
Snatch Work set- 20kg 20/20, 24kg 2:30min/2:30min 14rpm
Swing 28kg 30/30, 30/30

1/22/12 Active recovery
Run 4 miles 37 mins

Not bad but could be better. Snatch is starting to improve and Jerk is also improving. My reps are starting to go up and my pacing is getting better. I have until March 31 which is my first competition of the year. I'll be getting some of my sets and other exercises on video that I use during training.

An OK start to the New Year. Working for better!!

So its been about 2 weeks into 2012 and i wish it were better. Training hasn't been where I wanted it to be but I think the wheels are about to get rolling. I recently got promoted at my job to Assistant Fitness Manager which allows me to handle more responsibilities and get a few more hours of work. Not to mention a few more dollars in my pocket. Happy about that!!! But now I have to schedule my workouts and my clients a little better. So that may be a bit of a challenge because of my long days (4am wake up- 10or 11pm sleep) UGH!! But none the less there are competitions coming up and I need to get ready for them. My training so far hasn't been too consistent. Here is what it looked like for the first couple of weeks.
1/1/12- Rest

1/2/12- a.m.- 20 min run/10 min bike
p.m.- Jerk Specific- warm-up 16kg- 10/10, 20kg 10/10
work sets 2x20kg 4mins 10rpm; 4mins rest; 2x24kg 4mins 7rpm, 2x24kg 3x1min/ 1min rest (15,13,12)
cool down- Jump rope 10mins

1/7/12- Rep base workout
Jerk- 2x16kg 20,20; 2x20kg 15,15,20
Snatch 16kg 30/30, 30/30; 20kg 20/20, 20/20
I felt sick to my stomach so this was more of just getting back to the bells.

1/9/12- Single arm work
OALC 28kg 6mins switch every min 10rpm
OAJ 24kg 6mins switch every min 14rpm
Snatch 24kg 4mins
GPP Exercises- Face pull 40lbs 3 sets 15 reps, Triceps extension 40lbs 3 sets 15 reps (super sets)
Swings 24kg 20/20, 28kg 20/20 2 sets

1/14/12 Interval workout (Jerk specific)
Warm-up 16kg 10/10reps, 20kg 10/10reps, 24kg 10/10 reps
2x24kg 1:15min/:45sec rest 5sets (16, 16, 15, 15, 10)
Single Leg box step up 2x16kg (on sides) 10/10, 2x16kg (rack) 8/8
Glove Snatch 16kg 40/40

1/15/12- Jerk Specific
Warm-up Jerk 20kg 10/10 reps, 2x20kg 10 reps
Work Set- 2x20kg 50 reps 5:40min
Sprints- 2x20kg 3x1min/:30sec rest (16,15,15)
Olympic Style Squats- 135lbs 10 reps; 185lbs 10 reps, 10 reps

Things I need to get stronger are legs with out a doubt and my right shoulder. As I get higher reps and longer into the set my right shoulder doesn't Lock in to fixate the bell at the top. I also need to get more Snatching workout sets in.

Training 11/21

Felt pretty good today. Didn't have much time but all around a good workout. Tomorrow I focus on GPP. Today was a beginner interval set with a run to finish.
Warm-up- band workout for the shoulders and some traveling lunges (forward and lateral) for the legs.
Work sets- Jerk 10 x 1min/1min rest 2x24 10,10,10,12,12,12,12,12,12,12 -114 reps
2 mile run- Nike Plus Run

Looking forward to tomorrow workout. Thanksgiving is getting closer!!!

Training 11/07

Today was a small test set day. I tested to see where my biathlon is with the 24s. I know I have plenty of work to do but this is a good start back up. I did Kettlebell jerk for 5 mins at max rep and Kettlebell snatch for 3 mins a side at a controlled pace. I didn't want to hinder my training and not be able to snatch so I didn't push it. Training looked like this:
1 mile run- 8:59min Nike Plus Run
Kettlebell Jerk- warm-up OAJ 16kg 12/12 reps, 20kg 10/10 reps, 2x20kg 15 reps
Work set 2x24kg 5 mins (8,8,8,8,10) 42 reps


Kettlebell Snatch- warm-up 16kg- 15/15 reps, 20kg 15/15 reps
Work set 24kg 12,12,12/ 12,12,16 reps


So what I got out of these sets was 1. I need to do some heavy jerks 1 arm and 2 arm, 2. More heavy swing and snatch endurance workouts, 3. Right shoulder needs better alignment and left forearms needs strength.
Good amount of work but I have plenty of time.
Cool down 2 mile run Nike Plus Run

Good workout today, during Kettlebell sets max HR 167bpm, avg HR 126bpm, 639 cals. During my cool down run, max HR 168bpm, avg HR 155bpm, 300 cals. Burned almost 1000 calories.

Training past week 10/31- 11/4

Here is my training log for the week. It was a pretty good week because I got to do some work with the 28s and a few good runs in as well.

10/31- 4 mile run 44.40 mins, Max HR 174, 572 cal

11/1- Happy Birthday Mom!! Warm-up: 1 mile run, Shoulder band exercises. Work sets: Jerks
2x20kg 3mins 10rpm, 2x28kg 3mins 6rpm, 2x24kg 3mins 8rpm, 2x20kg 3mins 10rpm
Assistance exercise:
OAJ 28kg 2x15/15
Max HR 159, 578 cal
Workout 2- 2 mile uphill walk with weighted vest 31:33 mins, Max HR 156, 346 cal

11/2- rest. long day of work

11/3- Warm-up 1 mile run, Shoulder band exercises, foam roll. Work sets- Jerks 2x20kg 20reps, 2x24kg 4mins 8rpm, 5 min rest, 2x24kg 4mins 8rpm
Snatch 20kg 2min/2min 16rpm, 24kg 2min/2min 14rpm
Assistance exercise Squat/Jump squat 115lbs 5reps/50reps 3 sets
Cool down 1.5 mile jog
Max HR 159, 720 cal

11/4- Warm-up: 1 mile run, Shoulder band exercises, foam roll. Work sets: Jerks 2x20kg 20reps, 2x24kg 2mins 10rpm, 2x24kg 2mins 10rpm, 2x28kg 2mins 6rpm, 2x28kg 2mins 7rpm
Assistance exercises- Swings 20kg 30/30reps, 24kg 30/30reps, 28kg 30reps
Cool down 5 min Jump rope and foam roll
Max HR 164, 513 cal

Tomorrow I have a long run and maybe some GPP.
A lot of things to come!

Training 4/23/10

KB Jerk session
2 x 24kg, 3 x 3mins, 6rpm
2 x 20kg, 3 x 1 min sprint 16-18 rpm
28kg OAJ, 1 x 15/15
4 miles- Elliptical

Training 1/19/10

Training 1/19/10

Jump rope 30 mins

Evening session:

Jerk 2 x 16kg 7 mins 6 rpm 42 reps
Snatch 16kg 6 mins 14rpm 84 reps
One arm Jerk 28kg 10/10 reps
Swing 28kg 25/25 reps

Run 2 miles 18mins
Stair Climber 1 mile 10 mins

Tuesday was a good easy session. I just wanted to last the time. That was the goal of the workout. Yesterday 1/20/10 I didn't get a chance to train which sucks. Work and personal business got in the way. No excuses though. I will be back on schedule today with timed sets. I may start working with the 20kgs again this weekend. The use of the club bells are a big help in bringing my shoulder blade back to 100%. Apparently I put a lot of the weight there when I rest over head. I am slowly building up back to the 24kgs so I can peak at the Arnold Sports Festival.

Preparation for the Arnold Kettlebell Classic

On March 7th I will be competing in the Arnold Kettlebell Classic in Columbus, Oh. This is a big meet for me because I will be competing against more than one competitor, competiting on a large stage and out of state and in a higher kettlebell weight class. So my performance must great. So in order to prepare myself and my team I created a schedule that I will be following and my team will be training at a higher level also. I am moving up to the 24kgs, Perry will be using the 20kgs and Juan will be using the 16kgs.

So here is my schedule so I can 1. get into my weight class (70kg), 2. be strong enough for 10 mins, 3. reach my WKC numbers(53 Jerk/ 50/50 Snatch) .

Monday:
Morning - Boxing, Cardio, BW training
Evening- KB Sport Interval (Volume)

Tuesday:
Afternoon- KB Sport Short timed sets (Technique)

Wednesday:
Morning- Boxing, Cardio, BW training
Evening- KB Sport Interval reps (Volume)

Thursday:
Afternoon- KB Sport Short timed sets (Technique)

Friday:
Morning- Boxing, Cardio, BW training
Evening- KB Sport Interval reps (Volume)

Saturday or Sunday: Test timed sets

So this is the plan to preform great. I will be posting my workouts daily as much as possible. I have a few issues I need to deal with while training. My right shoulder seems to be weak so it will need to get stronger. I will be doing joint mobility, Club bell twirling, and body weight strength and band rehab exercises to strengthen that area. I will also work on my hip to elbow connection and my breathing. I tend to lean to the left so I can get my left elbow on my left hip. I need to get both elbows down. So more flexibility work and video taping. Boxing will help my breathing and keep things interesting. So this is my set up and plan to succeed at the Arnold. I will let you know how it goes and track my progression.