Pistols need work...very sloppy due to lack of tension throughout. Must practice a lot!
As indicated above the 24kg bell felt really heavy doing snatches, hip snap was dull and grip was weak. Actually a pitifull finisher! It is probably wise do High Pulls rather than snatches for the next few weeks.
Workout: Clean & Press Ladders superset with Pullup Ladders...Finished with Swings
NOTE: On to 5 Ladders with 4 rungs with the 24kg 'bell!
I plan to keep snatching the 24kg for this workout and one additional workout per week. I plan to still incorporate a session of VO2max. I've got to get used to the heavier bell overhead..."To press a lot, you've go to press a lot" and you've got to get used to heavier and heavier bells overhead to build confidence...Great "easy" workout...
Accomplished all 5 ladders with 5 rungs on each ladder, i.e. 75 presses per side (r + l) and 75 pullups. NOTE: It was December 9, 2008 that I completed my 16kg C&P Ladders, i.e. 16kg x 5 x (1, 2, 3, 4, 5) x r + l. Now I have completed my 20kg C&P Ladders, i.e. 20kg x 5 x (1, 2, 3, 4, 5) x r + l, even with a "pressing" hiatus for several months. On to 24kg C&P Ladders!
Fast, efficient workout! Work up to 5 circuits with a 20kg bell before end of year!
Short effective workout! I'll remember this combination when I am pressed for time...
Note: My left grip was smoked at the end and my left forearm was really pumped...this was a surprise and I'm not sure why. Oh well, just keeping it light for this week. I'll see how my grip performs during a heavier week next week.
*Performed high pulls rather than snatches trying to protect my torn callous. No rest between exercises and all exercises performed without tape...torn callous looking better!
All but two rounds of swings were done with the 24kg bell. This was a fun circuit with some really fun kettlebellers!
Nice workout. Felt strong throughout, which was a relief since I felt so tired and "tweaked" before the long warmup. I will continue to use the 24kg bell for snatches since I want to experience the feel of the weight of the 24kg bell. Why? Because, if it goes well at the RKC, I would like to start training for a TSC competition...Hmmmm?
This circuit was really intense. I was not expecting the double 20kg work would have such an effect. Nice workout...I think!
Note: Strong throughout with attention paid to form, i.e. crisp double cleans and staying tight during the descent an ascent -- pinched glutes at the top. After the workout I should have added double 20kg bells for a few of the early sets.
Notes: Presses felt strong throughout. I haven't done pullups since starting the Brett Jones How to Prepare for and Pass the RKC. Although bodyweight only pullups, I felt strong throughout. The Sw, Hp, Sn sequence "finisher" was fun...it was good to snatch the 24kg bell again and this sequence was a good reminder of the importance of a powerful hip snap.
I need to evaluate my training program...I hope I'm not going backwards!
Note: Good training session. Double KB work went very well...cleans were crisp and felt strong throughout. Only 26 more days until the RKC! I hope I'm ready!?!?
Note: Performed 5 pressing ladders w/ 4 rungs per ladder for a total of 50 presses per side, or 100 presses. Had to focus on form for the last rungs on the last ladders, i.e. lost tension, especially in the glutes. But, overall solid...Double 16kg swings went well, but it still feels awkward having such a wide stance.
*A clean and press ladder with 4 rungs is perfomed as follows: Clean and press the kettlebell with the left hand once, change hands and clean and press the kettlebell once with the right hand once. Set the KB down and rest -- that is 1 rung on the first ladder. Then Clean and press the KB 2 times with the left hand (recleaning the KB each time), change hands and clean and press the KB 2 times with the right hand -- that completes 2 rungs on the first ladder. Repeat until 5 ladders with 4 rungs are complete.
Thoughts on training session: For some reason I struggled through the second circuit...my breathing seemed sloppy, but my form was solid. First circuit rest was 30-45 seconds between exercises with 2 minute rest between circuits. Second circuit rest increased to 1 minute (ugh!). However, performed 300 swings.
C&P = clean and press; C&FS = clean and front squat; TGU = Turkish Get-Up
*Started with 24kg and the pattern noted. The pattern was very awkward, especially with the 24kg bell. Reduced weight to 20kg bell and changed the pattern that made a lot more sense (duh!)
**TGU felt much stronger and stable -- no need to worry -- they seemed spot-on!
Sw = Swing, Hp = High Pull, Sn = Snatch
*Note: TGUs felt unstable, i.e. my shoulder stabilizer muscles seemed to shaky and had to work hard during the movement.
**Note: I wanted to "feel" the weight of the 24kg bell, since I haven't touched a kettlebell in a week. I was pleased with the effort, i.e. the 24kg bell did not feel "heavy".
After this "training" session I feel encouraged and will get back on schedule and perform the mVO2 protocol tonight.
Warmup: Followed portions of Pavel's Relax into Stretch and SuperJoints DVDs; ETK wall squats, halos, and pumps...
Workout: Two times through the following circuit...
Workout: Two times through the following ciruit...
*Note: Snatch ladder/pyramid sequence: Snatch once w/ left, switch, snatch once w/ right, switch, snatch twice with left, switch, snatch twice with right, etc. Follow this sequence up the ladder for 5 snatches with each hand and then return down the ladder in the same sequence for a total of 50 snatches -- with no rest. This was my first time to try this protocol and I really like it...Did a total of 100 snatches during this training session. Also, practiced "breathing ladders" during this session -- worked well, but noticed my breathing cadence got sloppy during later reps, hmmmm(?)
*Rest 30 seconds between exercises and 2 minutes between circuits.
Note: Workout went well -- I seemed to have a lot left "in the tank" at the end. Anxious to see how a light week works in this schedule.
*Snatch ladder/pyramid sequence: Snatch once w/ left, switch, snatch once w/ right, switch, snatch twice with left, switch, snatch twice with right, etc. Follow this sequence up the ladder for 5 snatches with each hand and then return down the ladder in the same sequence for a total of 50 snatches -- with no rest. This was my first time to try this protocol and I really like it...
Training session went well, however, I still felt a little tired as I didn't seem to recover as quick. Added some double KB work to provide more intensity. I will make next week a light week for recovery.
*30 - 45 second rest between exercises with a 2 minute rest between circuits.
Not satisfied with my last two workouts. Seem a bit sluggish, tired. Since tonight's workout will be focused on the C&P I may back off and use the 16kg for presses, snatches and the 12kg for TGUs. But, to keep the intensity up, I may use the 24kg bell for swings...I've got to remember to listen to my body -- not every training session has to be "smoked."
What Next: Disappointed with the results of tonight's workout. My plan was to up the intensity this week and make next week a "little" lighter. For now I am going to stick with my plan. Tonight just may not have been "the" night to do MVO2...I'll know next week. I'm not going to panic (yet!) as I am still on track for a successful RKC cert.
The time spent with B.J. was very productive and worth the visit. Thanks, B.J.
Not much of a workout -- but it was better than nothing...
Final thoughts:
First, I have more than enough snatch capacity to pass the June RKC. However, I plan to work the snatch at least once per week and try to reach 100 snatches in 5 minutes before the RKC.
Second, my snatch capacity will allow me to safely incorporate more skill moves and work to increase my strength and endurance. I plan to schedule these type of workouts on successive days being Friday, Saturday and Sunday in an attempt to mimic the RKC schedule.
Final comment -- I still have a long way to go and June's coming!
Note: This was the first time to perform double swings. Double 16kg swings equals 32kg, however, the effect of double swings with the 16kg is much more intense than swinging a 32kg bell. Need to incorporate more double KB work between now and the RKC.
Note: At minute 9 lost focus and had a form break, but recovered nicely to finish relatively strong. After this workout I am glad I worked with the 24kg for a round of snatches. Snatching the heavier bell seems like a necessity between now and the June RKC. Will return to the 16kg and VO2 Max on Wednesday.
Nice work with TGUs. High pelvis is feeling much stronger and more natural. After double front squats the glutes felt really smoked, which was a surprise as this is typical squat protocol for me.
Actually performed similar workout on Wednesday, March 18. Snatched 16kb bell using the 15:15 work/rest protocol with a cadence of 6/6 reps. Did 35 sets for the same total of 210 reps, however, tonight's training achieved the same results in less sets and less time.
I noticed my breathing got a little sloppy around 25 sets. Had to mentally re-focus on the work and the proper breathing pattern.
Cleans were very crisp and strong (with a couple of exceptions). Presses were strong when followed by crisp cleans. BW pullups were OK.
Additional Note: Finished reading Kenneth Jay's, Viking Warrior Conditioning -- it was finally delivered on Thursday. This is the definitive work on VO2 Max training and I learned that my earlier post (March 18) did indeed follow the VO2 Max protocol. Earlier today I developed a spreadsheet for planned progressions using this protocol. Based on this planning I plan a snatch test on May 10 with a goal of snatching the 20k bell 100 times in 5 minutes.
Preparation for grinds and TGUs tomorrow night.
Work-out
NOTE: This was my first attempt using the 15/15 protocol for the snatch. I'm a long way from 50 sets, much less the 80 set goal of VO2 max, but I feel like I could have done more. VO2 max is made for volume and I need a lot more -- but it's coming. Feel good with this workout -- looking forward to increased results.
Specific Warmup:
TGU Workout:
*NOTE: Need to work on High Pelvis to Bend...needs to be stronger and more stable. I plan to post a video for review and critque.
Z-Health, Joint Mobility drills; ETK wall squats, halos, pumps
Workout:Second, I need to state the goals I want (need?) to achieve before the RKC certification, i.e. before June 12:
Third, a big "THANKS" to Dustin Rippetoe, RKC II http://wayofstrength.com/, http://www.youtube.com/user/WayofStrength for his assistance with proper form, his simplicity of instruction and motivation. I'm sure I will be seeing more of Dustin as the RKC date approaches.
Let the journey begin...
"It is good to have an end to journey toward; but it is the journey that matters, in the end." Ursula K. Leguin
