Thursday, October 23, 2008

Bent Press Practice

3 singles each side with 24 kg kettlebell
1 single each side with 32 kg kettlebell

1 rep left side 40 kg
failed on 3 attempts right side 40 kg
don't think I am getting the weight behind me enough on the right side

1 rep each side with 28 kg kettlebell
1 rep on right with 40 kg kettlebell (success)

3 singles each side with empty bar
positioning the bar is getting much better....

1 rep each side - one hand clean 48 kg kettlebell
(Want to work up to practicing clean and loads with 48 kg bell)

Tuesday, October 21, 2008

Bent Press Practice

1 each side with 20 kg
1 each side with 24 kg
1 each side with 28 kg

2 each side with 32 kg
1 each side with 36 kg

Must keep working to prevent bell from rolling around arm as I bend over.

4 each side with 32 kg

Left side is better than right

2 reps per side with empty bar

Thursday, October 16, 2008

Bent Press

I am in the middle of a six-week program of military presses and swing volume training. But, I will now start on a program to improve my bent presses.

Warmup: windmills with no weight
Warmup: 2 reps each side 20kg

Practiced with 3 sets of 3 reps using a 32 kg kettlebell

By the last reps, it became difficult to keep the weight over the rear leg. Keep the hand pointing away from the body!

Practiced 2 singles on each side with an empty bar. Very different with a bar. I still don't feel comfortable with the angles.

Tuesday, June 10, 2008

Faster Pace

As I promised in my last post (a long time ago) I increased the pace...

10 min @ 16 rpm with 16kg Bell = 160 reps (5600 lbs)

My forearms are a little pumped.

Sunday, March 30, 2008

Snatch Sets

warmed up with
4 min 1-KB Long Cycle 35 lb @ 6 rpm = 24 reps (840 lbs)
14 min Snatch 35 lb @ 12 rpm = 168 reps (5880 lbs)

Next time ... try 10 minutes @ 16 rpm

Tuesday, March 18, 2008

Do it Faster

Today, I increased the pace of a set with the 16kg bell..

6 min 16kg @ 12 rpm = 72 reps (2520 lbs)

6 min 16 kg @ 16 rpm = 96 reps (3360 lbs)

Now, 16 rpm seems A LOT FASTER..

Sunday, March 16, 2008

Post Workshop

Yesterday was a workshop day. I did a lot of presses, mobility, and extreme stretching.

Today, I did a regular workout. Finished with

6 min 20 kg Snatch @ 12 rpm = 72 reps

Friday, March 14, 2008

Moving to 10 min

Broke a new barrier today!

6 min 24kg @ 12 rpm = 72 reps (3816 lbs)

Now I can set my sights on 10 min with the 53 lb kettlebell!

Had lots of trouble with my right hand. Couldn't get into the locked position reliably at the top or the bottom. This made the set much harder than it should have been.

Sunday, March 2, 2008

New PR

To get RKC certified I had to do 28 snatches on each arm with a 24kg (53 lb) kettlebell.

Since then I had the goal to do the same thing with the next larger sized bell.

Today I did it! 28 reps each hand with a 28kg (62 lb) kettlebell.

On to the next goal ....

Friday, February 29, 2008

Regular Class

Regular class workout today = presses + squats + rows + deadlifts

Then finished with some snatches. No "Dry Hands" ... chalk only.

3 reps each side 24 kg
2 reps each side 36 kg (Just to touch something heavier)
8 min 16kg @ 12 rpm = 96 reps (3360 lbs)

Thursday, February 28, 2008

Dry Hands #2

Still checking out "Dry Hands". For jerks, I used no chalk. For snatches, I use "Dry Hands" + chalk.

5 min 2KB Jerks 12 kg @ 6 rpm = 30 reps (1590 lbs)

I am still learning how to do this so that it doesn't KILL my knee. If I keep the weight in the center of my foot it is much better. Stacking the kettlebells seemed to be the best option this morning.

10 min Snatches 16 kg @ 12 rpm = 120 reps (4200 lbs)

"Dry Hands" + chalk works really well! Much improvement already in making the transition to the "locked" position at the bottom. A little fatigue built up in the forearms and shoulders ... but other than that it went well.

Tuesday, February 26, 2008

Dry Hands

Checking out this "Dry Hands" product....
5 pullups
Clean & Press 5 each side 16 kg
Clean & Press 5 each side 24 kg
Cleans 10 each side 32 kg
Snatches 12 each side 24 kg
(Hands feel a little sticky -- will apply chalk)
Snatches 8 min @ 12 rpm = 96 reps (16 kg)
(Dry Hands + chalks seems like good combination)

Did better with downswing of snatch and "locking" the bell at the bottom. I found that I can make the transition better if I feel like I am tossing the kettlebell away from me.

Thursday, February 21, 2008

No Show

My workout buddies didn't show up today...
2 min Swings 16kg
3 min 2-kb jerks 12kg @ 6 rpm = 18 reps
4 min Snatch 24 kg @ 12 rpm = 48 reps

Did 1 rep with 2 kbs, LCCJ 32 kg (testing the water - things change when the weights get heavier!)

I still have trouble with the downswing of the snatch. Can't reliably get it from the top position to the "locked finger" position at the bottom.

Wednesday, February 20, 2008

Journey to Ixtland

I have been working with kettlebells for almost 4 years. I might post some complete workouts here but the primary effort is to log the progress of GS work.
Today David and I did two timed sets..
8 min Snatch, 16 kg, 16 rpm = 128
8 min LCCJ, 16 kg, 6 rpm = 48