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 [#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 [#00027] Rest Day

Absolutely nothing to report today, just resting up...

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 [#00025] CrossFit (30x MU) & K-bell 1 Arm Swings

Mist my post yesterday so here is Monday's workout first...

CrossFit

For time:

30x Ring Muscle-Ups

*My completion time was 10:52. 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. 

Kettlebell 1 Arm Swings

-20/20x @ 16kg's

-20/20x @ 24kg's

-20/20x @ 32kg's

*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...