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 [#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 [#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 [#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 [#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 [#00017] Rostov Program (day 3) & 1 Arm Jerks

The Rostov Program [Day 3]

LCC&J

-2x 24kg's / 24 reps (8 rpm) / 3:00

-2x 16kg's / 48 reps (12 rpm) / 4:00

*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.

1 Arm Jerk @ 32kg's

-6 minutes @ 5 rpm (30 reps, with 1 hand switch)

*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...

E11 k-bells [#00013] LCC&J & Jerks (timed sets)

I decided to hit some timed sets today. I need to build toward 10 minute sets at 5 rpm in the LCC&J over the next few weeks and then hopefully progress on to 6 rpm pace by the time the Arnold rolls around...

The Workout

LCC&J @ 2x 24kg's

-7 mins @ 5 rpm (35 reps)

-4 mins @ 6 rpm (24 reps)

*The 7 minute set felt really good, I could probably have gone 10 minutes if I had pushed on. I am really settling in to the 5 rpm rate now, I no longer feel rushed especially utilizing the quick transition from jerk to the next clean. Then I take my rest in the rack prior to the next jerk. After doing the Rostov program this pace actually feels kind of slow, its amazing how that works! Everything is relative. Set #2 felt quite good too, I haven't settled into this pace yet, but I'm close.

1 Arm Jerk @ 32kg's

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

*This was my first time at 6 rpm's with the 32 and it felt comfortable. I am starting to get used to the weight of the 32 now which is also helping my work with the 24's as they are feeling lighter to me all the time. 

No Jump squats today, still trying to be careful with my knee. I didn't feel it at all during todays workout so I thought I would quit while I was ahead.

E11 k-bells [#00009] Cleans & 1 Arm Jerks

Today's goal was to complete a kettlebell workout without sustaining another injury or aggravating an existing one! I decided against hitting LCC&J today. I thought instead I would work on some cleans and see how my back felt, then I would move on to some 1 arm jerks and see how my knee felt going through the movement at a lighter load....

The Workout

Cleans @ 2x 24kg's

-6 mins @ 6 rpm (36)

-4 mins @ 6 rpm (24)

1 Arm Jerks @ 24kg's

-10 mins @ 7 rpm (35/35 with one hand switch)

1 Arm Jerks @ 32kg's

-6 mins @ 5 rpm (15/15 with one hand switch)

*Mission accomplished! Got through the workout feeling good, so I was happy! Hopefully i'll not be feeling any after affects tomorrow.