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

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!

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!

IKSFA competition and taper week leading up to event

This past weekend I competed in the Crossfit L.I.C. IKSFA kettlebell sport competition and the first meet I got back on the platform. Leading up to the competition I finally got a 10 minute jerk set and hit a new PR and bested my snatch number. I'm getting closer to finishing a full 10 minutes and hitting an even higher PR. Back to the competition, I felt good going into it because the last few training sessions I was able to take two days off. My weight was good, I went in weighing 72kg while working my way down to 70kg. I competed in the biathlon with 24kg. Not many competitors in biathlon event which I found a little weird. The sport has changed over the last few years. A few people did just jerk or just snatch but not both. Anyways I competed as part of Team Lockout Kettlebells, Coached by C-Duff and team members Scott Tighe MS, Wil Metcalf CMS, and Melissa Metcalf . 
Scott hit a new PR in Long Cycle with the 32s ( 48 reps) just one short of tying Marty Farrell but still making CMS and Will hit new PRs in both Jerk and Snatch using the 32s.
My week leading into the competition I only had two workout days. Monday's workout:
2x24kg Jerk 7 minutes 7 rpm
24kg Snatch 8 minutes 14 rpm
Tuesday-Off


Wednesday's workout:
 2x24kg Jerk 6 minute 7 rpm
24kg Snatch 6 minutes 15 rpm
Then I took off Thursday and Friday preparing mentally for the competition. I was ready.
Jerk set was up first as always....here is my set
 

New PR 75 reps!!!!

Here is my Snatch set

New PR in competition 60R/65L.

I was 11 away from what I wanted to do. I hit my Jerk goal but missed my snatch goal by 15 reps. I wanted to make CMS but but hit a really good Rank 1.
The venue was great much better than last year. It was great to see old friends of the kettlebell world and great performances. It was a great weekend and there were some great photos taken taken by the host. Congrats to all who competed!!! Can't wait to do it all again. Next competition IUKL April 22nd in Connecticut!!!
I also owe a HUGE thanks to Coach Duffey for helping me reach new highs in the sport!! Im glad I came back to a great Coach!!

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!!

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.

Last post probably for 2011...Merry Christmas and Happy New Year 2012 here it comes!!

So I have been away for a while or I should say pretty busy. I recently turned 30 on December 8th and share the day with friends and family. I had a great time. I received a great pair of lifting shoes that I wanted for a while. The Adidas Adistar Weight lifting shoes and they are comfortable. I was able to get them for a discounted price from Dynamic . I have been lifting on and off for the month of December. I have an idea of how I will plan my training weeks to come and which upcoming competitions I will compete in. I have shifted back to biathlon because for me that is where I was most comfortable. By all means KB sport isn't comfortable but I like that event. I made the switch in November and have stuck to it. Right now its good because I can split Jerk and Snatch workouts either both in one day or separate days. I will post later on how i will plan my year for training and competition. I want to actually get to a couple big events in 2012 and make CMS rank maybe even get in a couple competitions with the 32s. Who knows!! But 2012 has been a really good year despite the loss of my father and uncle :( . I will be competing with them in my memories. I don't know if I have everything going for me or against me but I'm sure going to kick some ass.  Happy Holidays everyone and have a Happy and Safe New Year!! Wish you all the best in 2012!

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