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 [#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 [#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 [#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 [#00023] Kettlebell Sport-LCC&J (timed sets)

I was pushed for time today so I just hit a couple of LCC&J timed sets...

Kettlebell Sport

LCC&J @ 2x 24kg's

-6 mins @ 6 rpm (36 reps) - This is a new PR for a six minute time duration.

-4 mins @ 7 rpm (28 reps) - Also a new PR for 4 minute time duration.

*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...

E11 k-bells [#00016] LCC&J (New PR!)

This post is for yesterday's workout, today is a rest day.

I was pushed for time yesterday, so when it came time to hit my workout I decided to test my metal and shoot for a 10 minute set of LCC&J. I've been feeling pretty good recently and so thought it would be a good opportunity to see how I am progressing. Here's how it went...

Kettlebell Lifting (timed set)

The Workout

LCC&J @ 2x 24kg's

-10 minutes @ 5 rpm (50 reps!) 

*This is a new PR for me, so I was pleased with the performance. My previous best was 45 in the AKC meet in Atlanta, Dec 13th. 

I was happy when I set the k-bells down, but more with the fact that I hit 10 minutes and 50 reps than how the set felt. I didn't feel that smooth today. My jerk felt a little labored due to the fact that my knee is not 100% yet. I felt a little sloppy transitioning from overhead to the clean on a few occasions, but that means there is room for improvement, which is good. 

If you wish, you can check out my set on you tube. Here's the link:

www.youtube.com/watch?v=xCTzJ76vt8o