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 [#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 [#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!...