Week 3 Continued

This is the end of the 3rd week.

Today was another high volume snatch effort.

I did 16 rpm with 53 lb for 6 min = 5088
and 17 rpm with 44 lb for 3 min = 2244
last minute only made 12 reps = 528
Total: 7860 lbs

Tore hand last week on Centurion workout. No additional palm trauma today.

Week 2 of 8-week program

Yesterday we started the 2nd week of the 8-week pullup/punchup/snatch program. 100% snatch effort...

15 reps each side x 53 lb (first 2 minutes)
17 reps each side x 44 lb (last 8 minutes)
166 reps - 7574 lbs

Next time try 16 rpm x 10 minutes with 53

2nd Workout of 8-week program

Today was 2nd workout of the 8-week program. Still only pullups and snatch volume. Excited about the progress the students are already making. Today's snatch volume:
19 L + 19 R
19 L + 19 R
18 L + 18 R
15 L + 15 R
11 L + 11 R
6 L + 6 R
= 176 Reps x 44 lbs = 7744 lbs

Next workout we will add punchups.

8-week program

I am excited about the new 8-week program that will begin tomorrow. This was design to help more of The Kettlebell Club's students do a pullup (or improve their pullup performance). In addition, it incorporates ab work and snatch volume training.

The goal is to increase the amount of weight put overhead in a 10-minute period. This should translate into 10-minute strength/endurance potential.

The three exercises included in the program are:
- the pullup
- the kettlebell snatch
- the punch up (sort of like a get up with a press)

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.