tag:blogger.com,1999:blog-80954780119198064002023-11-16T05:16:03.082-08:00Edge11 Workout LogThis blog serves as my personal kettlebell lifting and workout log. Its purpose is to serve as a database for storing my daily workout information and also to offer others an insight into my training methods and program design.The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.comBlogger41125tag:blogger.com,1999:blog-8095478011919806400.post-64062592395313465222009-03-02T11:00:00.000-08:002009-03-02T11:07:54.036-08:00E11 k-bells [#00042] Kettlebell Sport (LCC&J & Jump Squats)<div><br /></div><div>We are into the last 3 days of training now so its getting down to the wire. At this point I am always a little nervous about doing too much, but also don't want to loose my feel so I am also aware that I need to do a little bit of work...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-4 mins @ 7 rpm (28 reps)</div><div>-6 mins @ 6 rpm (36 reps)</div><div><br /></div><div>*Both sets felt decent today, plus I is just amazing how much slower 6 rpm feels after hitting a set at 7 rpm, even under fatigue. It's a great mind trick!</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jump Squats @ 170#</span> </div><div><br /></div><div>-3x 50 reps w/ 60 seconds recovery b/w rounds</div><div><br /></div><div>*And another day is in the books, we are getting down to the wire now...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-83529091555268016732009-02-28T15:40:00.000-08:002009-02-28T15:48:52.667-08:00E11 k-bells [#00041] Kettlebell Sport (LCC&J, Swings & 1 Arm Jerks)<div><br /></div><div>Training is winding down now. All that's left is to stay healthy and keep a feel for the movement and the k-bells...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-6 minutes @ 6 rpm (36 reps)</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Swings & 1 Arm Jerks @ 32kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>1x 4 minute round without setting the bell down of:</div><div><br /></div><div>1.] 30x Swings</div><div>2.] 30x Swings</div><div>3.] 12x Jerks</div><div>4.] 12x Jerks</div><div><br /></div><div>*Just a short workout today, feeling pretty good at the moment. Just want to get on that platform and do it now...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-23676628205380533132009-02-26T14:48:00.000-08:002009-02-26T14:58:01.016-08:00E11 k-bells [#00040] Kettlebell Sport (LCC&J-PR!)<div><br /></div><div>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-10 minutes @ 6 rpm (60 reps, PR! And enough reps to unofficially give me the WKC rank IV!)</div><div><br /></div><div>*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...</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jump Squats @ 165#</span></div><div>-3x 50 reps w/ 60 recovery b/w rounds.</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-18476132474159242352009-02-24T11:04:00.000-08:002009-02-24T14:17:39.983-08:00E11 k-bells [#00039] Kettlebell Sport (1 Arm Jerks, WM's & GUSU's)<div><br /></div><div>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span> </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Jerks @ 32kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;">5x 2 minute w/ 1 hand switch. Rest 60 seconds b/w rounds.</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>1.] 12/12 reps</div><div>2.] 12/12 </div><div>3.] 12/12</div><div>4.] 12/12</div><div>5.] 12/12</div><div><br /></div><div>Total reps in 10 minutes of work - <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">120</span></span>.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">High Windmills</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-5/5 reps @ 8kg's</div><div>-5/5 reps @ 12kg's</div><div>-5/5 reps @ 16kg's</div><div>-5/5 reps @ 24kg's</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Get-Up Sit-Ups</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-5/5 @ 16kg's</div><div>-5/5 @ 24kg's</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Elliptical (L8) Tabata's (4 minutes - 20sec:10sec)</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>*This was pretty comfortable, but got the heart rate up...</div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-36214046735326564282009-02-23T10:52:00.000-08:002009-02-23T13:03:44.750-08:00E11 k-bells [#00038] Kettlebell Sport (LCC&J & Jump Squats)<div><br /></div><div>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. </div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-6 minutes @ 7 rpm (42 reps, PR for this duration!)</div><div><br /></div><div>*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.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic;">-5 minutes @ 6 rpm (30 reps)</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic;">*</span>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jump Squats @ 155#</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-3x 50 reps w/ 60 sec recovery b/w rounds</div><div><br /></div><div>*Meant to go with 165# today, but got distracted and forgot to put the 5's on the bar. Next time...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-80628277020246492972009-02-20T10:53:00.000-08:002009-02-20T14:09:02.021-08:00E11 k-bells [#00037] Kettlebell Sport (Jerks,1 Arm Swings,GUSU & Jump Squats)<div><br /></div><div>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">Jerk @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-6 minutes @ 8 rpm (48 reps)<span class="Apple-style-span" style="font-style: italic; "></span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>*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. <span class="Apple-style-span" style="font-style: italic; "></span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">1 Arm Swings @ 32kg's</span></div><div>3 rounds of 2 minutes w/ 1 hand switch, resting 60sec b/w rounds.</div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>1.] 30/30 reps<span class="Apple-style-span" style="font-style: italic; "></span></div><div>2.] 30/30 reps<span class="Apple-style-span" style="font-style: italic; "></span></div><div>3.] 30/30 reps<span class="Apple-style-span" style="font-style: italic; "></span></div><div><br /></div><div>*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.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Get-Up Sit-Ups</span></div><div>3 rounds:</div><div><br /></div><div>-5/5 reps @ 16kg/35#</div><div>-5/5 reps @ 24kg/53#</div><div>-1/1 reps @ 32kg/70# (PR!)</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jump Squats</span></div><div>3 rounds of 50 reps:</div><div><br /></div><div>-50 reps @ 155#</div><div>-50 reps @ 155#</div><div>-50 reps @ 155#</div><div><br /></div><div>*Just building the weight on these gradually because I don't want to revisit my knee injury, but right now they feel pretty good...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-40016893069193843482009-02-19T10:59:00.000-08:002009-02-19T16:00:01.128-08:00E11 k-bells [#00036] Kettlebell Sport (LCC&J & 1 Arm Jerk)<div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>- 5 minutes @ 7 rpm (35 reps)</div><div><br /></div><div>*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...</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Jerk @ 32kg's</span></div><div><br /></div><div>Perform 3x 2 minute rounds w/ 1 hand switch. Rest 60 seconds b/w rounds.</div><div><br /></div><div>1.] 12/12 reps</div><div>2.] 12/12 reps</div><div>3.] 12/12 reps</div><div><br /></div><div>*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...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-52698499385487019952009-02-17T14:27:00.000-08:002009-02-17T14:47:04.712-08:00E11 k-bells [#00035] EdgeFIT K-bells (BU Military Press, Pull-Ups, Assisted 1 Arm Push-Ups, Swings)<div><br /></div><div>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">EdgeFIT K-bells</span></span> </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Perform 22, 16, & 10 reps of:</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-1 Arm Bottoms-Up Military Press @ 12kg/26# (split reps b/w right and left arm)</div><div>-Weighted Pull-Ups @ 8kg/18#</div><div>-Assisted 1 Arm K-bell Push-Ups (split reps b/w right and left arm)</div><div>-2 Arm Side-to-Side Swings @ 53#</div><div><br /></div><div>*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. </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic; ">Combo Lift</span></div><div><span class="Apple-style-span" style="font-style: italic; ">2x 10 reps of:</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-Double Snatch-Double Clean-Double Press @ 2x 12kg/2x 26#</div><div><br /></div><div>*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...</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jump Squats</span></div><div><span class="Apple-style-span" style="font-style: italic;">3x 50 reps @ 145#</span></div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-46835006586886482582009-02-16T10:58:00.000-08:002009-02-16T14:23:04.278-08:00E11 k-bells [#00034] Kettlebell Sport Lifting<div><br /></div><div>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-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)</div><div><br /></div><div>Minutes Breakdown (reps)</div><div>1. 7</div><div>2. 7</div><div>3. 7</div><div>4. 7</div><div>5. 5</div><div>6. 5</div><div><br /></div><div>*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.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-4 minutes @ 7 rpm (28)</div><div><br /></div><div>*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...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-15960464091229081112009-02-14T09:38:00.000-08:002009-02-14T09:53:16.298-08:00E11 k-bells [#00032&33] Kettlebell Sport Lifting & Rest Day...<div><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-weight: bold;">Friday 13th February</span></div><div><br /></div><div>My injury was still bothering me today, but I decided I would at least hit some cleans and perhaps a couple of jerks...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">Double Cleans @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-6 minutes @ 8 rpm (48 reps)</div><div><br /></div><div>*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.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic; ">1 Arm LCC&J @ 32kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-4 minutes @ 6 rpm (24 reps) w/ 1 hand switch</div><div><br /></div><div>*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. </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Double Jerks @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-3 minutes @ 6rpm (18 reps)</div><div><br /></div><div>*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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;">Saturday 14th February</span></div><div><span class="Apple-style-span" style="font-weight: bold;"><br /></span></div><div>Rest Day...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-62135587210977587822009-02-12T10:42:00.001-08:002009-02-12T10:48:02.163-08:00E11 k-bells [#00031] Rest Day...<div><br /></div><div>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...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-61651350504782066752009-02-11T11:19:00.000-08:002009-02-11T11:34:06.227-08:00E11 k-bells [#00030] EdgeFIT K-bells (DU's, Swings, Pull-Ups & BU Push-Ups)<div style="text-align: left;">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.<br /></div><div><br /></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjroENEtxMe3WjVc23qGax3YYEGTreNTn3JiKJ9sMYCwrCJDekog7ewVqYwwk8tF1WDwqKFeUBWQBsmgpIwCmbpeV3xZNOtP5pZ52K0g5sB57MYl2nSbUFvnX0f5wVEuBPnQ5uDR3d2ZUtM/s1600-h/DSCF1199.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjroENEtxMe3WjVc23qGax3YYEGTreNTn3JiKJ9sMYCwrCJDekog7ewVqYwwk8tF1WDwqKFeUBWQBsmgpIwCmbpeV3xZNOtP5pZ52K0g5sB57MYl2nSbUFvnX0f5wVEuBPnQ5uDR3d2ZUtM/s320/DSCF1199.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5301624817023661442" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 320px; height: 240px; " /></a></div><div><br /></div><div>I decided to hit a CrossFitesk workout with a twist of kettlebell involvement today. Here's what I came up with...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">EdgeFIT K-bells</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">3 rounds for time of:</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-45x Double Unders</div><div>-21x 2 Arm Overhead K-bell Swings @ 32kg/70#</div><div>-15x Pull-Ups</div><div>-9x Bottoms-Up K-bell Push-Ups</div><div><br /></div><div>*My completion time was <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">11:35</span></span>. 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#!</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-15788897352024898212009-02-10T11:44:00.000-08:002009-02-10T14:23:34.552-08:00E11 k-bells [#00029] Kettlebell Sport (1 Arm Jerk, Swings)<div style="text-align: center;"><br /></div><div>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. </div><div><br /></div><div>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...</div><div><br /></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpRk8g4RzolDHFJ7rrU9EKcNbgn7-e_AMrE1x72w-28swEi6tykuN__30_lMkOFHm01m-9n8Oy8o31-eU9zKl7nOGs7D_xAhWRtoP09zUN5QqeUDtfqpd-EuVKY6uPkUDfN-N3ujXWvk8e/s1600-h/DSCF1206.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpRk8g4RzolDHFJ7rrU9EKcNbgn7-e_AMrE1x72w-28swEi6tykuN__30_lMkOFHm01m-9n8Oy8o31-eU9zKl7nOGs7D_xAhWRtoP09zUN5QqeUDtfqpd-EuVKY6uPkUDfN-N3ujXWvk8e/s320/DSCF1206.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5301259944416980610" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 320px; height: 240px; " /></a></div><div><br /></div><div>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. </div><div><br /></div><div>Here's today's workout...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">1 Arm Jerk @ 32kg's</span></div><div>-3 sets of 2 minutes with 1 hand switch and 60 seconds rest between sets...<br /></div><div><br /></div><div>1.] 10/10</div><div>2.] 12/11</div><div>3.] 12/12</div><div><br /></div><div>*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.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Swing @ 24kg's</span></div><div>-3 sets of 2 minutes with 1 hand switch and 30 seconds rest between sets...</div><div><br /></div><div>1.] 31/31</div><div>2.] 31/31</div><div>3.] 30/30</div><div><br /></div><div>*Haven't done swings in a while so this worked me pretty good!</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jump Squats @ 135#</span></div><div>-3 sets of 50 reps</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-75273682418075450072009-02-05T14:36:00.000-08:002009-02-05T14:52:10.482-08:00E11 k-bells [#00028] Kettlebell Sport (LCC&J-8 min PR)<div><br /></div><div>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...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-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!)</div><div><br /></div><div>*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.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Get-Up Sit-Ups</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-5/5x 16kg</div><div>-5x 2x 12kg</div><div>-5/5x 24kg (anchored)</div><div>-5/5x 24kg (anchored)</div><div><br /></div><div>*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!...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-67911534598990297092009-02-04T12:42:00.001-08:002009-02-04T12:43:34.223-08:00E11 k-bells [#00027] Rest Day<div><br /></div><div>Absolutely nothing to report today, just resting up...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-84719155799398626042009-02-03T14:19:00.000-08:002009-02-03T14:35:08.800-08:00E11 k-bells [#00026] Kettlebell Sport (LCC&J & 1 Arm Jerks)<div><br /></div><div>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!...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-7 minutes @ 6 rpm (42 reps, a new PR for this duration of time)</div><div><br /></div><div>*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. </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Jerk @ 32kg's</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-5 minutes @ 6 rpm (15/15 reps with 1 hand switch)</div><div><br /></div><div>* 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...</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Get-Up Sit-Ups</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-5/5x 12kg</div><div>-5/5x 16kg</div><div><br /></div><div>*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!...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-90125733775623107162009-02-03T11:23:00.001-08:002009-02-03T11:35:05.482-08:00E11 k-bells [#00025] CrossFit (30x MU) & K-bell 1 Arm Swings<div><br /></div><div>Mist my post yesterday so here is Monday's workout first...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">CrossFit</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">For time:</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>30x Ring Muscle-Ups</div><div><br /></div><div>*My completion time was <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">10:52</span></span>. 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. </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">Kettlebell 1 Arm Swings</span></div><div><br /></div><div>-20/20x @ 16kg's</div><div>-20/20x @ 24kg's</div><div>-20/20x @ 32kg's</div><div><br /></div><div>*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...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-51190660984538587932009-01-31T14:09:00.000-08:002009-01-31T14:35:52.063-08:00E11 k-bells [#00024] EdgeFIT K-bells (triplet: push-ups, ring rows, & cleans)<div><br /></div><div>Yesterday was an unscheduled rest day due to a slight groin strain which seems to have appeared from nowhere! I have a feeling it may be the result of demonstrating overhead squats all day on Thursday without getting a warm-up. Hopefully the pain will subside soon. I wanted to be careful today, but still wanted to hit a decent workout so I decided to throw together a triplet with the kb's...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">EdgeFIT K-bells</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">Perform 5 rounds for time of:</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>[5x] - Bottoms up K-bell Push-Ups (single bell, vertical)</div><div>[10x] - Ring Rows (feet on 24" box, torso parallel with floor)</div><div>[15x] - Double K-bell Cleans @ 2x 53# (rest in the rack position, reps must be completed without putting the bells down)</div><div><br /></div><div>*Unfortunately, I was interrupted at the end of round 3, my completion time was <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">7:29</span></span>. I was a little miffed because I was really starting to have to work at this point and things were just getting interesting! Thats cool though, I'm sure I'll have another crack at this one at some point...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-21802046312279952452009-01-29T10:39:00.000-08:002009-01-29T10:46:29.561-08:00E11 k-bells [#00023] Kettlebell Sport-LCC&J (timed sets)<div><br /></div><div>I was pushed for time today so I just hit a couple of LCC&J timed sets...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J @ 2x 24kg's</span></div><div>-6 mins @ 6 rpm (36 reps) - This is a new PR for a six minute time duration.</div><div>-4 mins @ 7 rpm (28 reps) - Also a new PR for 4 minute time duration.</div><div><br /></div><div>*I felt a little sluggish going into my workout today, however once I was in it I didn't feel too bad. My jerk felt way better today (didn't feel the knee) and I adopted a slightly wide stance which felt good! Also the bells were going up far straighter today, so all in all a good session...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-49287327207321334272009-01-28T12:43:00.001-08:002009-01-28T12:44:48.872-08:00E11 k-bells [#00022] Rest Day<div><br /></div><div>Nothing really to report today, just taking it easy then it's back on it tomorrow...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-78025779637428621202009-01-27T10:42:00.000-08:002009-01-27T11:03:02.683-08:00E11 k-bells [#00021] LCC&J & 1 Arm Cleans<div><br /></div><div>Today was my first day attempting 6 reps per minute on LCC&J for more than 4 minutes. After hitting 50 reps last week it's time to up the tempo...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Kettlebell Sport</span></span> </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">LCC&J @ 2x 24kg's</span></div><div>-5 minutes @ 6 rpm (30 reps)<br /></div><div>-3 minutes @ 7 rpm (21 reps)</div><div><br /></div><div>*Both sets felt decent. I felt my knee on a couple of jerks but it wasn't bad, I adjusted my stance to make it a little wider and that seemed to help. Also, I was really trying to focus on pressing the bells straight up and not military style today. I have a tendency to go slightly wide, but I felt I did much better on this as the set wore on. </div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Cleans @ 32kg</span></div><div>-2 minutes @ 4 rpm (8 reps, with 1 hand switch)<br /></div><div><br /></div><div>*Didn't want to push things with my knee so I tried cleans with the 32 for the first time instead. I only hit 1 minute per hand as my grip was already fatigued and I didn't want to tear my hands, but it's a start.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">K-bell Jerk (1 k-bell racked) Box Jumps</span> (12")</div><div>-5x @ 15#<br /></div><div>-5x @ 12kg</div><div><br /></div><div>*This wasn't really part of my workout, but I thought I would try it out a little. It's a lot harder than you would think! Kudos to Steve Cotter for hitting 5 of these with a 32kg bell onto a 24" box, thats monstrous explosion! Great movement, it will become part of my regular assistance work regime.... </div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-4177650765167116632009-01-26T14:13:00.000-08:002009-01-26T15:17:16.597-08:00E11 k-bells [#00020] CrossFit (GI Jane WOD)<div><br /></div><div>I had planned on hitting the k-bells today, however, I find myself suffering with a bruised back bone sustained in a Saturday night dance-off. I won't go into details, but I will announce that my injuries were not sustained without reward as I was victorious! </div><div><br /></div><div>So today I surfed you tube and found a workout that I thought would not affect my back. Here's what I came up with...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">CrossFit Workout</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">GI Jane</span></div><div>-100x Burpee/Pull-Ups</div><div><br /></div><div>*My completion time was <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">10:38<span class="Apple-style-span" style="font-weight: normal;">,<span class="Apple-style-span" style="font-style: normal;"> which is pretty fast I think as I haven't seen anyone do it faster as yet. I was shooting for sub 10 minutes, but it wasn't to be today. </span></span></span></span>To many this workout may look crazy, but I actually didn't find it that bad! I guess I am a slightly sick individual in the fact that I actually quite like burpees...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-90276134067367446552009-01-24T13:11:00.001-08:002009-01-24T13:40:57.699-08:00E11 k-bells [#00019] 1 Arm Double & 2 Arm Quadruple Jerks<div><br /></div><div>I had planned on taking today off, but after reading Steve Cotter's blog and watching a video of him doing <span class="Apple-style-span" style="font-style: italic;">Quadruple Jerks</span> with 4x 16kg k-bells (64kg's/140#), by the way very impressive Steve! I had a rush of testosterone and felt I needed to have a crack at this feat of strength! Here's how it went...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">Heavy Kettlebell Jerks</span></span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Double Jerks</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-6x @ 16kg/12kg (28kg/61#) - I hit 3 on the right arm and 3 on the left</div><div>-6x @ 24kg/12kg (36kg/79#) - I hit 3 on the right arm and 3 on the left</div><div>-3x @ 24kg/16kg (40kg/88#) - I hit 3 singles on my right arm only at this weight</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">2 Arm Quadruple Jerks</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>-3x @ 2x 16kg/2x 12kg (56kg/122#)</div><div><br /></div><div>*I hit 3 fairly clean reps here. Pretty happy with that! Would have liked to attempt 4x 16kg's, but I only have 2 16kg k-bells. I thought about attempting 2x 24kg's/2x 12kg's (72kg/158#), but thought better of it. Not quite there yet, but soon...</div><div><br /></div><div>If you want to watch these lifts go to my you tube channel, it:</div><div><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-weight: bold;">www.youtube.com/user/theedgefc</span></div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-70729503360102816082009-01-23T11:46:00.000-08:002009-01-23T12:15:11.514-08:00E11 k-bells [#00018] CrossFit (K-bell Nasty Girls)<div><br /></div><div>Today is my day off specific k-bell training, so I had to decide which CrossFit WOD to attempt. I really wanted to try a workout they call "The Bear" which is:</div><div><br /></div><div>7 sets in sequence (without setting the bar down) of:</div><div><br /></div><div>-1x Power Clean</div><div>-1x Front Squat</div><div>-1x Push-Press</div><div>-1x Back Squat</div><div>-1x Push-Press</div><div><br /></div><div>*5 rounds, rest as required between rounds.</div><div>-The Rx'd weight for this workout is 95#</div><div><br /></div><div>I hit 1 round of this, but decide to stop there as my knee was feeling it on the power cleans and squats. Not a happy camper!</div><div><br /></div><div>So I had to come up with another workout. I quickly remembered a WOD that I saw Jason Khalipa (CrossFit Champ) doing on you tube, it's called "Nasty Girls" and involves air squats, ring muscle-ups, and hang cleans. I thought with a slight modification I could make this work, so here's what I came up with...</div><div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">CrossFit Workout</span></span></div><div><span class="Apple-style-span" style="font-style: italic; font-weight: bold;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">K-bell Nasty Girls</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>3 rounds for time of:</div><div><br /></div><div>-50x Air Squats</div><div>-7x Muscle-Ups</div><div>-10x K-bell Snatch @ 24kg's (53#), 5 on the right and 5 on the left.</div><div><br /></div><div>*My completion time was <span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-style: italic;">17:57</span></span>. Not an amazingly fast, but I went a little slower on the squats really focusing on punching my hips back and down to keep the pressure off my knee, which worked pretty well. I felt the knee a little, but it was tolerable. The muscle-ups felt fairly good, I managed to hit 3 in a row without dropping off the rings in round 2, so that was pleasing. Probably could have gone with 10 reps per arm on the snatches. Next time...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0tag:blogger.com,1999:blog-8095478011919806400.post-7128352860818883662009-01-22T10:50:00.000-08:002009-01-22T11:04:32.431-08:00E11 k-bells [#00017] Rostov Program (day 3) & 1 Arm Jerks<div><br /></div><div><span class="Apple-style-span" style="font-weight: bold;">The Rostov Program [Day 3]</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div><span class="Apple-style-span" style="font-style: italic; ">LCC&J</span><br /></div><div><span class="Apple-style-span" style="font-style: italic;">-2x 24kg's / 24 reps (8 rpm) / 3:00</span></div><div><span class="Apple-style-span" style="font-style: italic;">-2x 16kg's / 48 reps (12 rpm) / 4:00</span></div><div><span class="Apple-style-span" style="font-style: italic;"><br /></span></div><div>*I successfully attained all the allocated reps again today. I feel like I am benefitting from the set with the 24's immensely, if I can get comfortable at this pace 60 reps in 10 minutes at the Arnold shouldn't be a problem. The set with the 16's is a good conditioner, however, the bells feel so light that the movement is effortless for me. I think I would be better served if I could had a set of 20's. Nevertheless, I really like this program and I feel it will be a big contributing factor to the numbers I put up in Columbus.</div><div><br /></div><div><span class="Apple-style-span" style="font-style: italic;">1 Arm Jerk @ 32kg's</span></div><div>-6 minutes @ 5 rpm (30 reps, with 1 hand switch)</div><div><br /></div><div>*I made a mistake here and meant to go 6 reps per minute, but regardless this was my first time doing the 1 arm jerks with the 32 for 6 minutes so that's cool...</div><div><br /></div>The Edgehttp://www.blogger.com/profile/07335697182158052054noreply@blogger.com0