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 [#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 [#00019] 1 Arm Double & 2 Arm Quadruple Jerks

I had planned on taking today off, but after reading Steve Cotter's blog and watching a video of him doing Quadruple Jerks 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...

Heavy Kettlebell Jerks

1 Arm Double Jerks

-6x @ 16kg/12kg (28kg/61#) - I hit 3 on the right arm and 3 on the left

-6x @ 24kg/12kg (36kg/79#) - I hit 3 on the right arm and 3 on the left

-3x @ 24kg/16kg (40kg/88#) - I hit 3 singles on my right arm only at this weight

2 Arm Quadruple Jerks

-3x @ 2x 16kg/2x 12kg (56kg/122#)

*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...

If you want to watch these lifts go to my you tube channel, it:

www.youtube.com/user/theedgefc