Training review- Oct 27- Nov 1.

A review of what happened this past week.
I started a training journal to keep track of all my activities I completed during the week. Even tracking weight and body fat percentage. Why? Because you need to know what works and what doesn't. I am starting this week to add some things to my training like I mentioned before. Flexibility is my weak area. It makes things like straightening my legs in my rack tough which weakens my jerk numbers. So this week I start a Prasara yoga program. It will be part of my cool down. Prasara Yoga is created by Scott Sonnon of Tacfit. There are several flows I'll be practicing because of the areas they focus on.
Training has been difficult this week due to my primary job as it was closeout so I wasn't able to get all my sessions in. Monday was Jerk, Tuesday was Snatch, Thursday was Jerk and Friday is Snatch again. It was a tough training week and consistency is what would have helped but not all training sessions were completed. This fact just hurts when trying to get to the next level. It really messes with your mind when you are capable if doing something but your body tells you NO. In a couple weeks I'll be competing in Georgia at the Atlanta IUKL open, lifting the 24kg in biathlon. So i will try to match my best in Jerk and increase in Snatch. Snatch has improved so the next couple weeks I'll look to maintain or improve my results. My training schedule will become normal again as I go into the last couple months of the year looking forward to the West coast classic in San Francisco.

This weekend I got my running legs back which is always a great thing. Saturday Nov 1st, 6.6 miles in the rain.

First long run over 3 miles in a while. The One hour Long Cycle event really brought back the "going for it" thought in my head. It really plays out that Kettlebell sport is all about enduring the suffering that is the sport and being mentally strong not just physically. Being able to sustain a pace and mentally pushing past what you are capable of doing. 

Now to planning out the week and sticking to the program.  

     

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 !!!

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