Monday, August 27, 2007

Monday, August 27, 2007
Warmup
1. TNT cable press (2 medium cables) – 5
2. 24kg swing – 15/15
3. 24kg one arm seated press – 4:00. (5L,5L,5R,5R). 10/10
4. 24kg snatch – 3:00.(12L,6L/6R,12R). 18L/18R. PR.
5. TNT cable press (2 medium cables) – 10.
6. Pullups – 3
7. 24kg swing – 40/40
 

Saturday, August 25 – Another PR

Saturday, August 25, 2007
Warmup and joint mobility
1. 24kg swing – 10/10
2. 24kg clean – 10/10
3. 24kg snatch – 4:00.(12R,12R,12L,12L). 24R/24L. PR.
4. 24kg swing set – 30/30.

I am getting addicted to improvement, and with my impending knee surgery, it is good to finish strong. As many in the AKC will attest, the 24kg and 32kg are truly a different sport. Snatching a lighter weight masks some technique issues that the 24kg has revealed. I have some very minor hand trauma, so I will be swinging and pressing for a couple of days.

Long sets – beyond 4:00 to 5:00 - are really out of this world. I like the effect, and the mental aspect of long sets appeals to me.

Snatch PR

Thursday, August 23, 2007
1. 24kg swing – 15/15
2. 16kg snatch – 8:00. (12L,12L,12L,12L,12R,12R,12R,12R). 48L/48R.
3. 16kg double cleans – 2:00. (6,6). 12 total.
4. 16kg double cleans – 2:00. (6,6). 12 total.
5. 24kg swing sets – 30/30, 25/25, 20/20, 15/15, 10/10. 100L/100R. 200 total.

Finally got the 8:00 snatch, and in a 98F garage going on the left side to start. Go figure. I will say that this is the hardest set I have ever done. Grip almost failed, but I made it.

Surgery is in a week, and I have a plan to recover and rebuild.

Happy Lifiting!

Tuesday, August 21

Tuesday, August 21
Warmup
1. 16kg swing set – 20/20
2. 16kg snatch set – 6:00. (12R,12R,14R,13R,12L,12L). 51/24.
3. 24kg one arm LC clean & press – 4:00. (5R,5L,5R,5L). 20 total.
4. 24kg swing set – 30L/30R.
Obviously, I need to start sets on the left side since during my two attempts for an 8:00 snatch set, I have failed to due getting winded and being weaker on the left side. Eight minutes is within sight in the next couple of weeks.

Heavier snatches and the medley

Monday, August 20
Warmup
1. 16kg double clean set – 3:00. (7,6,7).
2. 24kg snatch set – 2:30. (12R,3R/9L,6L)
3. 16kg medley – 8:00. Switch hands every minute, no rest.
  A. Swing set – 2:00. 34L/24R
  B. Press set – 2:00. 8L/8R.
  C. Snatch set – 2:00. 12L/12R.
  D. Clean set – 2:00. 8L/8R.
4. 24kg swing set – 30L/30R.

I am going to begin working in the 24kg for snatches to build some strength while continuing to work to 10:00 with the 16kg at a decent cadence.

I also decided to do something that I call the medley. The concept is not different than what others in the kettlebell lifting world have done, but my twist is to use the “classic” kettlebell lifting exercises. The idea is to not put the kettlebell down for a period of time, switch hands every minute, do a different exercise every two minutes, and alternate exercises with a ballistic move and something that is slower. I am going to play with this concept for awhile and see what I can come up with. Obviously, one could introduce a jerk or long cycle into the routine, or even have another bell close by to do some doubles work for a couple of minutes.

Snatches – volume and a modest PR

Sunday, August 19
Warmup
1. 16kg swing set – 2:00. 34L/34R.
2. 16kg snatch set – 7:00. (12R,12R,14R,6R/6L,12L,12L,14R). 44/44. 88 total. PR.
3. 16kg snatch set – 3:00. (16R,7R/7L,16L). 23/23. 46 total.
4. 24kg swing set – 25/25.

The garage was over 95F, but I got to 7:00. Grip and forearm fatigue were the main enemies today, but there wasn’t a lot of unwelcome sliding around in my palms.  I am blessed that I can swing and snatch with my knee. We will see what a few months of swinging and snatching will do in the absence of any sort of jerks.

Thanks to everyone who has stopped by and given my moral support with my injury. It appears as if surgery will be the fix, and that means no jerks or squats for 4-6 months. However, I can and will make progress with swings, snatches, seated presses, pullups and pushups.

Saturday, August 18

Saturday, August 18
Warmup
1. 16kg snatch set – 4:00. (12L,12L,12R,13R). 24/24.
2. 24kg swing sets – 20L, 20R, 20 switch (DARC)
3. 24kg swing sets – 10L, 10R, 20 swing & switch (DARC)
4. 24kg swing & clean & snatch – 5R, 5L
5. 32kg swing set – 10R, 10L

Onward and outward

I had visions of a PR snatch set today. And I did, on the right side at least. At 2:00 in on the left, the laws of physics interacted with Houston’s heat, humidity, and my sweat. The bell went outward as it left my hand. Need to chalk up better next time I try 8:00, which will be Wednesday. This is quite doable.
Monday, August 13
Warmup
1. 16kg snatch set – 6:00. (12R,12R,13R,13R,12L,13L). 50/25.
2. 24kg swing set – 25/25.
3. 24kg swing set – 20/20.
4. 24kg swing set – 20/20.

Sunday, August 12

Sunday, August 12
Warmup
1. 16kg double seated press – 1:00. 4 total.
2. 16kg double seated press – 2:00. (5, 5). 10 total.
3. 24kg one arm clean – 4:00. (5L, 5L, 5R, 5R). 10/10. 20 total.
4. 24kg swing – 20/20
5. Pullups – 2.

Saturday, August 11

This has been rough not being able to train. Today, I felt well rested and the knee felt stable. The swelling is gone, and the pain is manageable. Back to work. My focus for the next few months will be to recover from my injury, increase my general fitness. If my snatch capacity increases while I am at, that is a good thing.

As crazy as this sounds, I am going to Montana in 2 weeks to do a little hiking. A couple of trekking poles will go with me. The doctor is ok with this with the proviso that I avoid squatting and use some common sense. Popping, weakness and pain are not good things. This trip has been planned for a long time, and I am bound and determined to go.

Saturday, August 11
Warmup
1. 16kg seated press – 5/5/5/5. 20 total.
2. 24kg seated press – 5/5. 10 total.
3. Pullups – 3.
4. 16kg snatch set – 4:00. (14R,15R,14L,15L). 29/29. 58 total.
5. 24kg swing sets – 5×20/20.