Grease the Groove

Today is my day off from the 8-week program. Working on pistols and presses

1 rep x 44 lb press (both sides)
1 rep x 5 lb pistol
2 reps x 44 lb press (both sides)
2 reps x 5 lb pistol
3 reps x 53lb press (both sides)
3 reps x 5 lb pistol
4 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
1 rep x 53 lb press (both sides)
2 reps x 5 lb pistol
2 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
3 reps x 53lb press (both sides)
2 reps x 5 lb pistol
1 rep x 53 lb press (both sides)
1 rep x 5 lb pistol
2 reps x 53 lb press (both sides)
1 rep x 5 lb pistol
3 reps x 53 lb press (both sides)
4 reps x 44 lb press (both sides)
Total: 27 presses, 14 pistols

Stopped because David and I are working on a DVD....

Week 3 of 8-week program

I am seeing a lot of progress in the students. Their pullup technique is much better. Most have already improved their 1-rep max.

Finished today's program with an 80% snatch effort:
120 reps x 24 kg (53 lbs) = 6360 lbs in 10 minutes.

So far, no palm trauma.

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)

Bent Press Practice

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

Practice
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)

Bent Press Practice

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

Practice
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.

Practice
4 each side with 32 kg

Left side is better than right

Practice
2 reps per side with empty bar