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.

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.

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

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..

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

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.

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 ....