E11 k-bells [#00041] Kettlebell Sport (LCC&J, Swings & 1 Arm Jerks)

Training is winding down now. All that's left is to stay healthy and keep a feel for the movement and the k-bells...

Kettlebell Sport

LCC&J @ 2x 24kg's

-6 minutes @ 6 rpm (36 reps)

1 Arm Swings & 1 Arm Jerks @ 32kg's

1x 4 minute round without setting the bell down of:

1.] 30x Swings

2.] 30x Swings

3.] 12x Jerks

4.] 12x Jerks

*Just a short workout today, feeling pretty good at the moment. Just want to get on that platform and do it now...

E11 k-bells [#00040] Kettlebell Sport (LCC&J-PR!)

Big day today! I decided to test myself today. Its just over a week until the Arnold and I wanted to see where I'm at at this point...

Kettlebell Sport

LCC&J @ 2x 24kg's

-10 minutes @ 6 rpm (60 reps, PR! And enough reps to unofficially give me the WKC rank IV!)

*The set felt Ok on the whole, but not the best i've ever performed. I still have a small tear on my hand which I was worried about, but I managed to escape unscathed thankfully. The Jerk feels effortless after using the 32kg bell so I just have to refine my clean over the next couple of days and then I'm good to go! If I can repeat this performance on the 7th i'll be happy and any additional reps will be a bonus...

Jump Squats @ 165#

-3x 50 reps w/ 60 recovery b/w rounds.

E11 k-bells [#00039] Kettlebell Sport (1 Arm Jerks, WM's & GUSU's)

I decided to just hit jerks today. My hands are ok after yesterday, but I want to make sure I give then sufficient recovery so that I don't suffer any further tears this close to the Arnold meet. Kind of a conditioning day today...

Kettlebell Sport 

1 Arm Jerks @ 32kg's

5x 2 minute w/ 1 hand switch. Rest 60 seconds b/w rounds.

1.] 12/12 reps

2.] 12/12 

3.] 12/12

4.] 12/12

5.] 12/12

Total reps in 10 minutes of work - 120.

High Windmills

-5/5 reps @ 8kg's

-5/5 reps @ 12kg's

-5/5 reps @ 16kg's

-5/5 reps @ 24kg's

1 Arm Get-Up Sit-Ups

-5/5 @ 16kg's

-5/5 @ 24kg's

Elliptical (L8) Tabata's (4 minutes - 20sec:10sec)

*This was pretty comfortable, but got the heart rate up...

E11 k-bells [#00038] Kettlebell Sport (LCC&J & Jump Squats)

Back on track today! My hand finally healed so I decided today was d-day for LC. My goal was to hit 6 minutes @ 7 rpm and based on how it felt decided whether I would train this pace up to the Arnold or drop back to 6 rpm. 

Kettlebell Sport

LCC&J @ 2x 24kg's

-6 minutes @ 7 rpm (42 reps, PR for this duration!)

*I reverted back to my old technique on the clean and rack position today and everything clicked right back into place. I was foolish to try and make changes this close to a meet, I won't make that mistake again! It scared the crap out of me, I thought I was going backwards for a while there. After today my confidence is back and I know I can hit my primary goals in Columbus. However, even though I was successful at 7 rpm to 6 minutes today I have decided to drop back and focus on 6 rpm for the meet. 7 rpm is a hellashious pace and I don't want to risk burning out before I hit the 59 reps I need for my ranking.

LCC&J @ 2x 24kg's

-5 minutes @ 6 rpm (30 reps)

*This pace feels so much better for me! Even though I was pretty fatigued from my first set I was able to move through this one smoothly so I'm happy again. I think 70 reps is a good goal for me for LC, but with the injuries and setbacks that have slowed my progress this goal proved a little beyond my reach at the moment. 59 reps is all that really matters right now and thats my focus for the next 2 weeks...

Jump Squats @ 155#

-3x 50 reps w/ 60 sec recovery b/w rounds

*Meant to go with 165# today, but got distracted and forgot to put the 5's on the bar. Next time...

E11 k-bells [#00037] Kettlebell Sport (Jerks,1 Arm Swings,GUSU & Jump Squats)

My hands were still a little tender today and I have a slight tear on my right palm so no LC or cleans today. Feel like I need to be hitting LC more often than I am, but I can't risk my hand health this close to the meet so I'll lay off for a couple of days...

Kettlebell Sport

Jerk @ 2x 24kg's

-6 minutes @ 8 rpm (48 reps)

*Nothing feels great right now, but at least I hit my goal on this set and it is actually a 6 minutes PR for me on the Jerk. 

1 Arm Swings @ 32kg's

3 rounds of 2 minutes w/ 1 hand switch, resting 60sec b/w rounds.

1.] 30/30 reps

2.] 30/30 reps

3.] 30/30 reps

*This was my first time swinging for time with the 32kg bell, but it felt comfortable. I think this is a lift I need to include more often and build on.

1 Arm Get-Up Sit-Ups

3 rounds:

-5/5 reps @ 16kg/35#

-5/5 reps @ 24kg/53#

-1/1 reps @ 32kg/70# (PR!)

Jump Squats

3 rounds of 50 reps:

-50 reps @ 155#

-50 reps @ 155#

-50 reps @ 155#

*Just building the weight on these gradually because I don't want to revisit my knee injury, but right now they feel pretty good...

E11 k-bells [#00036] Kettlebell Sport (LCC&J & 1 Arm Jerk)

Kettlebell Sport

LCC&J @ 2x 24kg's

- 5 minutes @ 7 rpm (35 reps)

*LC just isn't feeling very god for me right now, I feel like I am racing and yet struggling to stay on pace. I've been hitting reps about every 7 seconds, which is actually 8 rpm pace, so that I would have time to spare in case it was needed at the end of each minute. However, I think it's the pace that's killing me! I will slow down a little next workout to 1 rep every 8 seconds, I think this could make all the difference, we'll see...

1 Arm Jerk @ 32kg's

Perform 3x 2 minute rounds w/ 1 hand switch. Rest 60 seconds b/w rounds.

1.] 12/12 reps

2.] 12/12 reps

3.] 12/12 reps

*1 Arm jerk with the 32 is starting to feel really good, my rack is solid and the weight feels lighter and lighter, I'm ready to make the transition to 2x 32's...

E11 k-bells [#00035] EdgeFIT K-bells (BU Military Press, Pull-Ups, Assisted 1 Arm Push-Ups, Swings)

I know I stated in my last post I was only going to hit kettlebell sport workouts from now until the Arnold, but that got scrapped today. After my tough (tough in the fact it didn't feel that great) LC workout yesterday I felt the need to shake things up a little today. Check it...

EdgeFIT K-bells 

Perform 22, 16, & 10 reps of:

-1 Arm Bottoms-Up Military Press @ 12kg/26# (split reps b/w right and left arm)

-Weighted Pull-Ups @ 8kg/18#

-Assisted 1 Arm K-bell Push-Ups (split reps b/w right and left arm)

-2 Arm Side-to-Side Swings @ 53#

*This was a pretty fatiguing workout, but it wasn't that bad, I could go up in weight on each of the exercises. I didn't time the workout today, but still pushed through as quickly as I could. 

Combo Lift

2x 10 reps of:

-Double Snatch-Double Clean-Double Press @ 2x 12kg/2x 26#

*Haven't done a lift like this in a while so I threw it in for fun. It's surprising how difficult these combo lifts become once your in the mixer! Got a little hand tear for my troubles too...which was nice...

Jump Squats

3x 50 reps @ 145#

E11 k-bells [#00034] Kettlebell Sport Lifting

Time is ticking away and the Arnold is fast approaching. I have decided to cut down all other aspects of training except Kettlebell Sport lifting from this point on. It's time to get my Long Cycle locked in to where it's just second nature and there's only one way to do that...repetition, repitition, and more repetition...

Kettlebell Sport

LCC&J @ 2x 24kg's

-6 minutes @ 7 rpm (38 reps, dropped off pace the last 2 minutes, but this was still a 6 minute PR for me. Previous best was 36 @ 6 rpm)

Minutes Breakdown (reps)

1. 7

2. 7

3. 7

4. 7

5. 5

6. 5

*I was a little disappointed at first today, not making my goal because this was the first time I have failed to do so. However, that's probably a good indicator that I am really approaching my current threshold with regard to rep rate which is good because it means I am pushing the limits of what I can do and that's how you progress. I also changed my clean technique a little so that still hasn't clicked completely yet, so there is still much room for improvement.

LCC&J @ 2x 24kg's

-4 minutes @ 7 rpm (28)

*After the first set I wasn't too happy so I decided to hit another at 7 rpm and structure exactly where I would hit my reps. This seems to work better for me and today was no exception, this set felt far smoother, more comfortable and I was able to stay on pace...

E11 k-bells [#00032&33] Kettlebell Sport Lifting & Rest Day...

Friday 13th February

My injury was still bothering me today, but I decided I would at least hit some cleans and perhaps a couple of jerks...

Kettlebell Sport

Double Cleans @ 2x 24kg's

-6 minutes @ 8 rpm (48 reps)

*This felt really comfortable and I actually managed to improve my technique during the set. It's good to focus on the different lifts individually as sometimes (especially during LC) you tend to just focus on making the time or the reps and don't think about the finer points of technique. Today I was able to focus a lot more on driving my hands through the bells before settling into my rack and it made for a much smoother and more efficient clean.

1 Arm LCC&J @ 32kg's

-4 minutes @ 6 rpm (24 reps) w/ 1 hand switch

*This was my first time doing LC for 2 minutes without a hand switch with the 32. It felt pretty good on the right, not as good on the left but it's a good starting point. 

Double Jerks @ 2x 24kg's

-3 minutes @ 6rpm (18 reps)

*This was really a working set, I just wanted to play around with my rack position a little and see if I could double rack and jerk with the palm rotated forward. It was a little awkward at first, but I can get into right position now. The next step is to get comfortable there...

Saturday 14th February

Rest Day...

E11 k-bells [#00031] Rest Day...

I decided to take today off as I was feeling a little tired and my groin injury has re-emerged. So its back to planning my workouts around how I feel that day I guess. Not ideal with 3 weeks before the Arnold, but the main aim is to go into Columbus at 100%, so I am being cautious with this little injury right now...

E11 k-bells [#00030] EdgeFIT K-bells (DU's, Swings, Pull-Ups & BU Push-Ups)

I decided to take a day off kettlebell sport lifts today, so that I can rest my hands a little. I suffered a couple of small tears this past weekend and I want to allow them to heal before I hit any more Long Cycle.

I decided to hit a CrossFitesk workout with a twist of kettlebell involvement today. Here's what I came up with...

EdgeFIT K-bells

3 rounds for time of:

-45x Double Unders

-21x 2 Arm Overhead K-bell Swings @ 32kg/70#

-15x Pull-Ups

-9x Bottoms-Up K-bell Push-Ups

*My completion time was 11:35. This was a rough workout, especially due to the fact I have hit a high intensity, high tempo session like this in a week or two. The swings were especially brutal at 70#!

E11 k-bells [#00029] Kettlebell Sport (1 Arm Jerk, Swings)

This past weekend was The Edge Fitness Center's first kettlebell lifting seminar with special guest coach Marty Farrell. The event was a great success. Fun was had by all, and everyone worked hard and learned a lot! I will be posting a more detailed write up of the event on my other blog as soon as I get the opportunity, so stay tuned. I will say a big thank you to Marty, you are legend mate! We really appreciate you coming down sharing your knowledge and expertise with us. 

As a side note, Marty and I will soon be offering some male modeling seminars. We are both just so natural in front of the camera, it just has to be done! Check out this action shot...

I did lift quite a bit over the weekend, however I failed to record any of my numbers on paper. I do have all the lifts on video however, so I will review the footage and then post what I did. 

Here's today's workout...

Kettlebell Sport

1 Arm Jerk @ 32kg's

-3 sets of 2 minutes with 1 hand switch and 60 seconds rest between sets...

1.] 10/10

2.] 12/11

3.] 12/12

*This felt really good today, the 32 is feeling lighter and lighter to me. I was experimenting with my rack position a bit today. After talking to my good friend Marty I decided to start working on rotating my palm forward while in the rack (Fedorenko style) and it actually clicked pretty well today. The first set was a little strange, but then my elbow started slotting right on my hip in this position and it felt good. Also, the jerk feels way more powerful from this position, it feels like you get more drive from the hip this way. Cheer's Marty, just got to work on getting in this position in the double rack now.

1 Arm Swing @ 24kg's

-3 sets of 2 minutes with 1 hand switch and 30 seconds rest between sets...

1.] 31/31

2.] 31/31

3.] 30/30

*Haven't done swings in a while so this worked me pretty good!

Jump Squats @ 135#

-3 sets of 50 reps

E11 k-bells [#00028] Kettlebell Sport (LCC&J-8 min PR)

I am still having issues with my groin injury, even after resting yesterday. I contemplated not working out again today, but my LC feels like it is really progressing at the moment and I want to stay on so I did one timed set today...

Kettlebell Sport

LCC&J @ 2x 24kg's

-8 minutes @ 6 rpm (48 reps, a new PR for this time frame and only 2 reps lower than my current 10 minute PR of 50 reps!)

*I felt a little discomfort in the groin early in the set, but as time past it subsided. Felt comfortable again today at this pace and could have definitely gone the whole 10 minutes, but I'm in no rush. I'm happy to progress a little at a time, plus the Arnold is a month away and I am already at my goal. I can relax now and build to a new goal and also make sure I peak at the right time.

Get-Up Sit-Ups

-5/5x 16kg

-5x 2x 12kg

-5/5x 24kg (anchored)

-5/5x 24kg (anchored)

*Strangely this is about the only movement that doesn't bother my groin so I hit it again today, plus after failing to hit reps with the 24 last time I was eager to redeem myself and did even if it was with my feet anchored with 2 k-bells, I got them up so it counts!...

E11 k-bells [#00027] Rest Day

Absolutely nothing to report today, just resting up...

E11 k-bells [#00026] Kettlebell Sport (LCC&J & 1 Arm Jerks)

I have suffering from yet another niggling injury lately, this time its my groin. I think I make have a slight strain from demonstrating too many overhead squats without a warm-up for my clients last week. This has forced me to abstain from hitting LCC&J, but it today I just had to do it. I was starting to get withdrawals!...

Kettlebell Sport

LCC&J @ 2x 24kg's

-7 minutes @ 6 rpm (42 reps, a new PR for this duration of time)

*This set felt really good. I'm settling into the 6 rpm pace nicely now, it feels comfortable and not rushed. I probably could have gone the whole 10 minutes today, but with my injury record I am going to stick to small steps and let my body adapt before I progress on too much. 

Jerk @ 32kg's

-5 minutes @ 6 rpm (15/15 reps with 1 hand switch)

* I had planned on another set of long cycle, but got a small tear in my left hand so traded it out for a quick jerk set. The 32 is feeling better and better every time I use it...

1 Arm Get-Up Sit-Ups

-5/5x 12kg

-5/5x 16kg

*I hadn't done these for a while so I finished with a couple of sets. I used to use the 24's for these, that wasn't happening today, I need to get back on these!...

E11 k-bells [#00025] CrossFit (30x MU) & K-bell 1 Arm Swings

Mist my post yesterday so here is Monday's workout first...

CrossFit

For time:

30x Ring Muscle-Ups

*My completion time was 10:52. Not breaking any records here, but I was pretty happy with my performance. I would have liked to have broken 1o minutes, but this will be a good marker for me. I performed all the reps as singles to avoid fatigue and only missed 3 reps. My wrists got a little torn up, but nothing major. 

Kettlebell 1 Arm Swings

-20/20x @ 16kg's

-20/20x @ 24kg's

-20/20x @ 32kg's

*Hadn't done 1 arm swings in a while so I decided to through a couple of sets in as I had some time. The 32kg bell is starting to feel lighter to me these days, my body is becoming accustomed to it my transition from the 24's is imminent...