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!

Road to the IUKL Meet

So it has been a while since I last updated my blog. I have been training hard for the next meet I will be competing in. My training leading up to this was a bit different than what I thought I was going to do. I was put on a path to keep my momentum going. I hit new PRs and my conditioning was good so might as well keep pushing. My goal is to get CMS this year at the WKC World championships so by next year I can start working with the 32s and on my way to MS. This is probably one of the toughest roads I have ever traveled. After the IKSFA meet I was beat!!!! I had no idea I was gonna get hit that hard. But I did put all my effort into that meet. So I started off slow.
4/4/12
OAJ 16kg 3 min/3 min 21rpm
Snatch 16kg 3 min/3 min 22rpm
OALC 16kg 3 min/3 min 12rpm
2 min rest btwn sets
Rowing 2k 8:49

4/5/12 Kettlebell Jerk Training
2x22kg 2 min 10rpm
2x24kg 2 min 10rpm
2x26kg 2 min 9rpm
2x28kg 2 min 8rpm
2x22kg 2 min 10rpm (supposed to be 3 min)
2 min rest btwn sets
Did some glove snatch 16kg 2min/2min 24rpm

4/7/12 Kettlebell Snatch Training
Warm-up 16kg 30/30 reps
20kg 4 min/4 min 18rpm
Swings
24kg 25/25 reps
26kg 25/25 reps
28kg 25/25 reps
Pull-ups 15 reps

4/9/12
10 min test set Jerk
2x24kg 8rpm (only did 6 min, then 2 mins to try and finish the set felt very tired that day)
Snatch 24kg 8 min 15rpm (only did 6 min at 14-15rpm. Short rest btwn sets)
Overall felt tired and shot for these sets.

4/10/12 Kettlebell Biathlon Training
2x20kg 2 min 12rpm
2 min rest
2x22kg 5 min 10rpm
Snatch 22kg 6 min 18rpm

4/12/12 Kettlebell Jerk training
2x20kg 2 min 12rpm
2x22kg 2 min 10rpm
2x26kg 2 min 8rpm
2x28kg 2 min 8rpm
After this workout I felt very good!!

4/13/12 Kettlebell Snatch Training
24kg 8 min 15rpm (7 min 60/45 reps) I felt pretty good during this set. Hands are doing good.
Swing 32kg 30/30 3x
So far so good. I'll post this week's training leading up to the competition.

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

Past workouts till now

Here is the training from last week and this week with what I have done. I am getting closer and closer to my goal. I still need to work on my right shoulder and flexibility. My right shoulder is my weakness in both lifts. It fatigues faster than my left so I have been working prehab exercises and joint mobility.
Week of 3/12/12
Monday
2x24 Jerks 10 minutes 7 rpm (Completed 8:30 60reps) this is my current speed
20Kg snatch 6 minutes 18rpms
(Haven't been able to do due to work) Not good!!!
Tues..
2x20 jerks 6 min 11 rpm
24kg snatch 8 min 14 rpm

Will try to get back into it asap!!!!

Week of 3/05/12
Monday
2x24 10 minute test 8 rpm (completed 7:10 56reps)
20kg snatch 6 min 16 rpm
Tuesday
2x20 jerks 7 min 10 rpm
24 snatch 6 minutes 15 rpm
Thursday
2x24 jerk 5 min 8 rpm
24kg snatch 10 minute test 14/15 rpm (Completed 8min 58/59 reps)
Friday
2x20 jerks 3 minutes 10 rpm
2 min rest
2x24 jerks 3 minutes 10 rpm
2 min rest
2x26 jerks 3 minutes 8 rpm
32kgs swings 20/20-25/25-30/30

I have some bells at home so I will continue my training here. Limited though.

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!!

Current training progression

I'll put up my current two weeks worth of workouts I've been doing. Very simple but very effective. I've hit the 8min mark in snatches with the 24 and almost did my best jerk set to date. Getting closer to my goals. Nothing in my way. Competition almost 4 weeks away can't wait. More to come!!