View Full Version : albi's addiction
Following the Perth workshop I've decided to start the training log to keep me focussed. It's definitely a habit I dont want to kick just yet
Current BW 85 kg, Age 33 on the kb's since April '06
Current Goals: MP the beast (jerking it aint good enough ;-) Snatch: 32 200x in 10 min, pistol with 24 and generally have fun along the way. Will add some heavy sandbag work to the mix to the mix once I find a place to live.
Current Training: Been on ETK since I got my 32 in June and mixing it up with crossfit WOD's once or twice a week. Take one week off every three weeks. Will probably mix it up a bit from here on in
WO 1: Tuesday 29th
TGU 2 x 32kg L,R
5x1,2,3 ladders 32kg
5 x 6 chinups 15kg
5x5 windmills
5 x 1,2,3 ladders pistols
circuit style
then 3 x 5 L,R clean, swing snatch combo's (torn callous still giving me grief)
WO 2: Thursday 31st
TGU 2 x 40kg L,R
L,R clean, squat, push press combo's 40kg kb
2 chinups 10kg (med ball between knees)
On the minute for 25 minutes (was pushing for 30 but form got sloppy @24minutes) highly rate this WO
jamie douse
01-09-2006, 09:59 PM
L,R clean, squat, push press combo's 40kg kb
2 chinups 10kg (med ball between knees)
Thats a tough looking work out there albi. But as Phil says "if anyone can do it, it would be albi" :)
Good to see you posting mate. All the best.
Ta Jamie - Phil has inspired me to perfect the no hands 2 x 32 Get up (he didn't show that one at the course) so still plenty to do ;-) mb post this one on challenges
WO 3 Friday 1/09/06
warm up 1000m C2 3.40
8 x 8 weighted dips 25kg
8 x 6-8 deadlifts 100kg
WO 4 Sunday 03/09/06 (easy...like a Sunday morning)
warm up 1000m C2 3.40
dynamic stretching
TGU 1,2,2 L,R 32KB
4 x 6-8 windmills 32KB
4 x 6-8 OHS 60kg (full squats)
dynamic stretching / wrestlers bridges
WO 5: Tuesday 05/09
Warm up TGU's 32kg 1,2,2 windmills 2 x 5
3 x 5 presses 32kg
chin ups 10kg 3 x 8
snatches 2 x 20 swings 3 x 40 cleans 2 x 40 (1 min between sets)
felt like crap today
WO 6: Wednesday 06/09
1000m c2 row warm up 3.30
32 kg kb windmills alternating with OHS 60kg
3 x 8
felt sluggish
WO 7: Thursday 07/09
easy 5 k run - still felt off
WO 8 Friday 08/09
Decided my diet was off as I had cut out the Bacon and egg sangas of a morning. had a slighly later workout had a bacon and egg sanga with my porridge and did
100m c2 row warm up 3.30
TGU 1,1,1 40kg kb
clean, squat, pushpress combo 40 kg kb with swing transition (L,R)
3 x chinups 10kg med ball
1 rep on the minute for 20 minutes
Felt good enough to be twins! breakfast of championsmakes all the difference
Last week was a wipeout - moving house
WO9 14/9/06
5 min skipping
easy TGU 32 5 reps L,R
3 x 5 press, windmills, 32
chinups 16kb
some juggling with the 16
WO10 17/09/06
ran 5 km 22 minutes (easy)
WO11
Ben Minos challenge 41 minutes - see Post in 'challenges' prob not the best WO after more than a week off...well will be in Melbourne next week. Hopefully I can find some spares
imported_Rick
19-09-2006, 08:02 PM
Al, let us know if you want to hook up for a workout when your in town.
WO 12 19/09/06
warmup 1km jogs, drills, dynamic stretching
8 x 200m sprints 200m jog recovery
1km warmdown - nice
WO 13 20/09/06
Easy day,
5 x 5 MPress, windmills 32kb
5 x 20 swings 32kb
5 x 10 pullups
circuit style.
Well,
I've managed to workout consistently for 3 weeks in a row and starting to recover some strength and form, so I guess I can start posting again to keep the motivation - shame I'll be in Melbourne next week.
yesterday circuit style
5 x 2 x 32kg kettlebell full squat
3x HSPU
3 x 40 kg snatch L,R
3 x Chinups +24kg
8 rounds in 40 minutes - felt ok but struggled in the heat (was still nudging 30 and no shade at 5pm) will be looking at another Minos challenge attempt in a month to see where I'm at.
Well, well, well...long time no post - been a big few months without training the achyballs and generally a lot of travelling and good living. SO in order to get back in shape I've decided to train for the cross world event on the 7th of December (check the Girevoy posts) and mb the irongarm pangalactic 20 minutes of joy...Easy start (decided on Friday)
24/10/08
10 minutes dynamic warm up - tried to remember all the technique tips - a bit rusty
Modified toaster (see challenges)
4 x TGU R,L into windmill 24kb
5 x 10 x explosive deadlifts 2 x 32 kb
Press Ladder R,L 1,2,3 with clean and swing in between reps 24kg
8 x chins
20 minutes = 6 rounds (moderate intensity) junior ball felt awkward...I felt out of shape :-(
25/10/08 - fkin sore
26/10/08 - still fkin sore...pressed the bulldog a few times which made me feel a bit less depressed then 5km easy jog, sprinted a few hills - 22 minutes
27/10/08 - 10 minutes dynamic warm up then
5 x 5 x cleans (2 x 32) alternated with 8 x dips with 16kb
5 x 10 x OA jerks (32) alternated with 8 x chins
almost spot on 20 minutes - reps were slow tried to focus on form and relax/ breathe on the lockout and at the rack.
then 2 x 1 minute farmers walks with the senior balls
Felt OK...lot of work to do before December.
28/10/08
a bit sore from yesterday so did
10 minutes dynamic warmup then
200 cleans with the junior ball sets of 40 alternating hands 30 secs rest each set
tried to keep relaxed
14:50 felt OK, form a bit sloppy at the end of the last couple sets...forearms
couple sets gorilla ups to stretch out for a cool down
28/10/08
hmm just re-read that last post - actually it was 8 x sets of 40 so 320 cleans ( which is why the forearms are still toast)
29/10/08
Rest - steak, chips, beers
30/10/08
had to go out for a Family dinner and was running late so only had 30 minutes...10 minutes Dynamic warm up then
1 x set jerks 2 x 32 x 5 rest 30 secs
1 x set jerks 2 x 32 x 10 (alternating jerks from the rack) rest 1 minute
then 80 OAJ 32
round about 14 minutes total - lots of putting the bell down and rests in the hang on the OAJ ;-)
felt good enough to be twins...but technique still very sloppy when fatigued
31/10/08
Rest, several sets of Beers
01/11/08
5km run 22 minutes easy, stretching, joint mobility
02/11/08
10 minutes warmup
1 x set 15 explosive deadlifts 2x 32
1 x set 10 2 x32 full squat
1 x set 10 2 x 32 jerks
2 minutes rest
100 x OALCCJ 32
5 x sets 20 alternating arms at 10 reps 1 minute rest between sets.
couple sets gorilla ups to warm ups
was a struggle but was an am workout - usually do pm workouts felt a bit out of sorts in the middle sets
03/11/08
Rest
04/11/08
Time poor as usual did 15 minutes dynamic warm up then;
5 x 10 x 2 x 32kb cleans - felt strong but definitely not used to the wide stance to fit the bells between the legs and my Left groin was twinging at set 3...so stopped at 5, was going to push for 10 sets originally.
5 x 20 x 10kg sledge on truck tire alternating sides.
in between sets I did 10 x 8 BW dips as active recovery.
some stretching of hips / groin /glutes to warm down as I felt pretty tight...
Will be pushing more double cleans in future...was surprised with the weak groin...
05/11/08
yep one sore Mofo so went for a 5 km run mixed it up with 5 x 150 run throughs striding it out at at 80% to stretch things out
lots of stretching
06/11/08
Felt tight but good so decided to have another crack at 2 x 32 cleans 15 minute dynamic warmup then
10 x 10 2 x 32 KB cleans, bout a minute rest in between sets give or take
sets of 3 handstand pushups in every other rest set to break it up
mostly continuous, did singles for the last few reps in the last few sets - tried to relax and breathe in the rack.
gorilla ups to stretch
was pretty busted at the end need more cv capacity dammit :oops:
07/11/08
pulled up ok rest
08/11/08
in an effort to gauge the cardio did Ken Jays V02 max protocol with the 24kg KB
10 minutes dynamic warm up then;
15 secs snatches / 15 secs rest - 8 snatches per set
aim was 50 sets (24 minutes) but at the 17 minute mark my hands disintegrated - ripped two calluses :-(
so stopped for a minute to wrap up the hands and then continued to the 24 minute mark with
5 x explosive deadlifts / 15 secs rest with 2 x 32 kb
Fairly well busted at the end - got a nice rythym in the middle tho' the fast snatches took some getting used to.
several sets of Beers for recovery
09/11/08
Rest / Nurofen / water
10/11/08
Rest, tired
11/11/08
Had client meetings all day and dinner so no training :-(
12/11/08
Did 10 minute Dynamic warm up then
200 OALCCJ 32 KB 20 minutes, set of 40 to start, then sets of 20...
skipping 5 minutes to cool down,
couple TGU's, gorilla ups
couple farmers walks with the 32's 1 minute
stretch...lie down, was tough - hands a bit of a pain with the torn calluses from Sunday
Paul in Hobart
13-11-2008, 08:58 PM
200 OALCCJ 32 KB 20 minutes, set of 40 to start, then sets of 20...
So , count yourself in for the international challenge Dec 7th Albi? Strong work mate :D
I'll be in it...fk me those last 20 were a struggle!!! Hopefully keep the training consistent over the next few weeks and I'll build the volume...21 day forecast is for pain :evil:
13/11/08
run day YAY! 2km warm up 5 x 200m@80% stride outs jog back. 2km warm down. Hammies a bit tight. felt good still struggling with fitness.
15/11/08
modified VO2 max protocol - hands still a bit raw, 10 minute warm up then
15 secs work / 15 secs rest/ transition
8 swings 40 kg kb (changed to one arm swings with 32 kb after 14 minutes)
alternated with 8 x 8kg sledgehammer swings on truck tire
24 minutes total
2 x 32 kb farmers walk 1 minute 1 minute rest x 2 for cool down
16/11/08
10 minute warm up
10 x 1 minute sets 2x32 kb LCCJ 8,8,8,8,7,7,6,5,5,4
1 minute rests between sets
struggled with the jerks...was the real limiting factor. Felt OK otherwise
skipping 5 minutes warm down.
Will try and up the volume for the next 4 days before a break this weekend
17/11/08
Dynamic warm up 10 minutes,
8 x 8 x 2 x 32 KB full squat alternating with 8 x chinups - 10 minutes
2 minutes skipping recovery
5 x 2L,2R TGU's 32KB alternated with 10 x renegade rows 32 KB's - 10 minutes
2 minutes skipping
2 x 1 minute farmers walks with the 32's
couldn't get comfortable with my body position or the rack in the full squats :-(
18/11/08
a bit tight today so easy 6km about 30 minutes - felt very sluggish
stretches & some sets of windmills with the 24 to ease out the stiffness
19/11/08
Pushed for time so 10 minutes warm up
Ken Jays VO2 max protocol 15 secs work / 15 secs rest 5 snatches / set
20 minutes total = 200 snatches 32 kb
Felt good but hands started to disintegrate at 19 minute mark, ripped another couple calluses - was thinking of pushing to 24 minutes...but discretion was the better part of valour and stopped at the original goal of 200.
2 minutes skipping warm down / gorilla ups
23/11/08
Easy 5km run - shake out the cobwebs from a boozy long weekend conference
24/11/08
10 minute warm up then
100 OALCCJ 11:20 - put the bell down a few times, concentrating on jerk form
actually felt strong at the end, got a nice groove
2 minutes skipping
4 x 32 kb TGU's alt with 8 x chins (2 sets)
3 x 8RPM LCCJ 2 x 32 KB about 40 secs rest in each set concentrating on Jerk form (cleans feel good)
2 minutes skipping
4 x 32 kb TGU's alt with 8 x chins (2 sets)
Stretch
25/11/.08
Had a chrissie party so pushed for time - 22 minute fartlek alternating a minute 60%, 70%, 80%, 90% PE
1 minute warm up and 1 minute cool down...felt a little out of shape but the diet has been a bit lacking
26/11/08
10 minute dynamic warm up
80 cleans 2 x 32kb 14 minutes felt good rested as needed and tried to rest in the rack as much as possible, seem to have more efficient technique these days...little things like elbow / upper back pos. keeping knees soft on the 'catch' etc.
2 minutes skipping active rest
2 x 32kb TGU to stretch out
5 x 10 Jerks 40kb
2x minutes skipping some chins and gorilla ups
seem to have aggravated some tendonitis in my elbow - almost at tricep insertion, has been a problem in the past when I do lots of keyboard stuff - esp touchpad on the laptop. So I think I have to back off jerks :-( will get some icing / nurofen and suck it and see...saew the vids on the blog, most inspiring I reslove to do some two hands anyhow tomorrow 8)
27/11/08
busy - took a rest day
28/11/08
am workout did 10 minutes dynamic warm up
attempt two hands anyhow - easy enough in OHS and extension, but not strong enough to curl the 32 kb in the squat position more practice required :-(
did VO2 max protocol with 32 kb 200 snatches 20 minutes - sets of 5, 15secs work / 15 secs recovery
was a real struggle - technique crap and destroyed my hands...again
29/11/08
5km easy run to work out some beers from last nights christmas party
30/11/08
10 minute warm up
10 sets 10 x cleans 2 x 32kb alternating with 20x 8kg sledge swings on truck tire - total time 20 minutes
2 minutes skipping to warm down
wrestlers bridges, stretching, lie down...
1/12/08
Rest
2/12/08
am easy 5km run - was a bit wonky at 6am
3/12/08
Thought I'd test the elbow out after a couple days rest
10 minutes warm up then
20 OALCCJ 30 sec rest 32kb
20 OALCCJ 30 sec rest 32kb
20 Jerks 40 KB - really felt my R elbow twinge on the lowering phase 1 minute rest
10 LCCJ with 32's 1 minute rest
10 LCCJ with 32's 1 minute rest - elbow was starting to get worse
20 OAJ 32 30 secs rest
20 OAJ 32 - gave up at this point as my elbow was screaming :-( shattered I was feeling really good espec with the doubles
all sets at 1 minute pace or thereabouts - was aiming for 10minutes of work
did some chins to stretch out and some TGUs but even these aggravated my elbow...got depressed
finished with 2 minutes of swings with a 32
2 minutes skipping
elbow was sore to touch on the point - iced it and nurofen - may have to give the challenge a miss...any advice would be appreciated
imported_Rick
04-12-2008, 08:06 AM
Gday Al, no good are the elbow.
I had problems with my elbows awhile aback when i was training hard.
Couldn't get rid of them for close to a year!
Wish i could offer you a better out look- though you may be different.
Do plenty of soft tissue work and avoid loading the arm and rotating it (supination/pronation) under load.
Anti inflam are worth a short for a month or so.
ps. when you in Melb next?
aah Mr Ravensdale,
Long time no see - well I'm based in Sydney these days, but workwise not travelling as much - would have loved to have done the SC workshop, but just got married and with the Honeymoon etc. and Chrissie coming up it was a bit of a stretch. Working on a few Melbourne opportunities tho' so may head down early in the NY...MB have a return match at Madame Brussels...RICing the elbow for the time being and will seek some complimentary therapies.
OK Seems I have medial epicondylitis - golfers elbow...not happy Jan. Did some digging around and found a good article - here
http://www.colinmcnulty.com/blog/2008/0 ... ondylitis/ (http://www.colinmcnulty.com/blog/2008/05/31/the-cure-for-golfers-elbow-medial-epicondylitis/)
"here’s my take on it: If you have golfers elbow, providing you don’t continue to aggravate it, you will get better… eventually. There are several things you can do to help the healing process. It’s likely, that when you do decided you’re fixed and the treatment has worked, whatever you were doing last, will be what you reckon cured you. For me, I saw no benefit to the main stream physio, CT Cream or acupuncture. But I did see improvements begin around the time I was wearing the BandIt band 24 hours a day, and saw weekly gains whilst getting remedial massage and doing twice daily sets of exercises at home.
One potentially interesting point, is that I’ve got better pretty quickly. Most people say 6 - 18 months, and I’ve heard as much as 24 months to heal. Whilst it’s been 8 for me, I only started doing anything about it in Jan, so only 5 months since the start of treatment really. In the scheme of things that’s a fast cure for Golfers Eblow.
So no good for the challenge this weekend... :cry:
winnie
04-12-2008, 10:14 PM
albi,
You have been putting up pretty decent numbers in training, is it in both elbows? If not have a crack one handed. The best thing I have found for any injury is to do as much as I can without aggrevating it. While I wouldn't recommend too much unilateral stuff limited to one side, a single 10min hell for leather session might be good for your soul :)
Its only in my right elbow the left is rock solid...although I sold my soul many years ago, I find this suggestion...strangely appealing
6/12/08
put a 32KB in my backpack and walked up and down some hills for an hour...was very hot 32 degrees
7/12/08
did the LCCJ challenge 10 minutes 32kb left arm only, 94 reps
rest minute or so
100 swings / cleans right arm 5minutes
9/12/08
10 minute dynamic warm up
100 cleans 2 x 32kb sets of 10 up to a minute rest between sets, conc on form and staying relaxed
2 minutes skipping cool down short and sweet
10/12/08
put kb in pack and walked up and down hills for an hour
11/12/08
easy 5km run
13/12/08
Hard 25km from Cherrybrook to Crosslands camping area in Berowra regional park with a pack in 34 degrees and 94% humidity!
14/12/08
did another 10km or so up to Berowra station
Well howdy happy campers, back into it again after a hiatus for Christmas and to rest the elbow....well I overworked the other one with schooners for reps to compensate ;-)
Actually I averaged a workout almost every second day, lots of running with some double 32 cleans alternated with some sledge hammer workouts to keep it interesting. I would have been back earlier but had the last couple days off with a cold...amazing!!! Thats what happens when you get sloppy and miss your cod liver oil ;-)
Anyways last weekend I had some time on my hands and finally built my sandbag...its a beauty! I had the old army ech bag lying around and scrounged a couple of old navy duffel bags for middle bags - filled with 10 x 3kg double bagged and gaffa'ed goliath snap-lock bags filled with river sand. nice 60 kg total in the ech bag...I've got 20kg spare as my goal is to toss around an 80kg funbag...while 2 x 32 c, jerks and presses are not a problem for me, let me tell you 60kg of sand in a bag is more than enough!!!
I would highly recommend just buying Rickster's power bag as if you buy the bags it works out about the same in any case without all the hassle. (plus it probably looks way cooler hey Ravensdale?).
Friday Jan 2
1km jog warmup
Tabata something else - 4 x consecutive sets Tabata intervals - pushups, sprints, situps, pullups
1km jog cool down, stretches...
Tuesday Jan 6
10 minute dynamic warmup
7 x sets of clean 60kg sandbag, bearhug squat, shoulder Right, bearhug squat, shoulder Left, bearhug squat
alternated with 10 x sledgehammer swings onto tyre
then 4 x sets of 10 x renegade rows with 32's alternated with a minutes skipping
was fkin busted by the sandbag work!!! felt like I was wrestling a gorilla - very wobbly after 7 sets...nice :twisted:
8/1
Was still feeling a little off from this lingering cold...so pulled out a 30kg inner sandbag and after a lengthy warmup with swings cleans, windmills, bottom up presses with the 24, press ladders with the 24 to test out the lbow felt good so
10 x lunge plus OH press sandbag 10 reps alternating legs, 5 x towel pullups, sandbag get ups 3l,3r (totally awesome exercise)
30 secs rest between sets.
10/1
Easy 5km run did a few hill sprints to get the heart rate up.
12/1
10 minutes dynamic warmup and some 2 x 32 explosive deadlifts (jump shrugs?) and cleans to loosen up
8 x sets of clean 60kg sandbag zercher squat, (explode on the up into Shoulder R) zercher squat (to shoulder L) zercher squat, (full aka a2g squats), 6 x towel pullups and ladders r,l 1-3 32 kb press (busy rehabbing that elbow) resting only as necessary between sets
was pretty toasted but did a couple sets renegade rows alternated with 1 minute skipping and some wrestlers bridges to finish.
13/1
rest - pulled up a bit sore in places I never knew existed...all good
14 /1
realised that if I wanted to strap on the boots again this year I needed to do some more running so to see where I was at I ran a 1.5km easy warm up then 5 x 400m at 1:20 - 1:40 with 1:30 rest in between...was pretty hot yesterday arvo as well but I was well and truly broken after number 5, cant remember the last time I ran a 400...well something else to work on.1.5km easy jog home.
17/1
had some fantastic DOMS after the 400's :D so took it easy for a couple days
10 minute warm up
32 press ladders 1-3 alternated with 6 x chins and 5 x 2 x 32 kb jump squats approx 8 rounds in 20 minutes
2 minutes skipping and some sets of renegade rows to finish
pushed for time
18/1
1 hour of kb instruction for new victim I mean potential girevik...
then 10 minute metcon circuit
sandbag push press, swings, sledge swings, chinups (jumping when fatigued)
nice finish to the session
19/1
1.5km warm up jog
agility drills / dynamic stretches
5 x 200m at about 85% focus on technique 1-2minute recovery between reps
1.5km jog home
Hmmm...been busy so been a while since posting, but I have been training...cant remember back past Wed when I hurt my thumb tho'
Wednesday 28/1
Sandbag Death
6 x 60kg sandbag clean to shoulder and lower under control alternated with
8 x BW dips (rest 1 minute)
on the last set the bag slipped and my thumb which was twisted into a fold on the bag got ripped as the bag fell yowch....there ended the session was going for 10 sets
Saturday 31/1
10 minutes dynamic warm up...thumb still a bit sore so kb's
3 x 30 OAC R,L 20OAJ R,L (RPM varied -faster then slower, tried to aim for relaxed) then rest 3minutes
some sets of renegade rows and skipping to warm down.
Sunday Feb 1
Easy 5km run with some hill sprints
3/02/09
10 minute dynamic warm up
8 x 4 clean to shoulder (lower under control) 60kg sandbag alternated with 10 Bodyweight dips,
was aiming for 10 again but stopped this time after I lost all the skin off the top knuckles of my 2nd and third fingers of both hands... (tape next time) thumb is all better.
5 minutes skipping cool down
I put a tips post with everything I learned over the past month or so.
Here http://www.kettlebells.com.au/forum/f58/enter-the-sandbag-4368/#post50656
Now its back to the bells to prep for the finnish team comp...<fingers crossed with the elbow>
*sighs* busy with work again so got a bit behind on the posting.
8/2/09
dynamic warm up
time to test out the form
VO2 Snatches (6 reps / 15 secs, 15 sec rest) 11 minutes before form started to suffer
2 minutes rest
4 x 4 L,R TGUs 1 minute rest between sets
7 minutes of VO2 sledge hammer OH swings to truck tyre
R elbow fkin sore afterwards :-(
11/2/09
been a few days waiting for the elbow to settle down :-(
10 minute dynamic warm up
hitched up the 32's for th efirst time in a while and ripped out 7 x 10 x 1 minute sets of double cleans with 30 secs rest. No sweat, the sandbag worked.
3 x 1 minute 2 x 32 OH farmers walk 1 minute rest between sets
12 /2/09
easy 5km sun some hill sprints sore from yesterday
Seems the elbow is back on track after testing it with some punishment over the past week and with a bub on the way shortly I figure its time to knuckle down with some focussed training and start posting so I keep track of things.
Starting today easy day after some hefty 600 challenges
10 minute dynamic warm up
5 x 2 minute snatch sets 32 KB @ 16RPM 1 minute rest between sets focus on relaxing
2 minute rest
3 x 6 TGU's 32 6 x BW chin ups as active rest between sets
40 minutes done and dusted
27/07/09
Moderate Day
10 minute dynamic warm up
5 x 2 minute LCCJ (2 x 24KB) @ 8 RPM 1 minute rest between sets
2 minute rest
5 x 2 minute Snatches 32 KB @ 16RPM
3 minute rest
renegade rows 3 x 10 32KB alternating with dynamic stretching to cool down
29/07/09
Heavy day
10 minute dynamic warmup
2 x 32KB cleans 10 x 1 minute sets @10RPM
1 minute rest in between sets
dynamic stretching to cool down
its been a few weeks since I've taken both the boys for a stroll so just concentrating on relaxing in the rack, breathing and feeling the transitions - was still pretty wrecked by the end. Lat couple of sets had a couple untidy reps so bit of work to do to get the feel back.
Been hectic at work and away at conference for a week, so steady training is beginning to be a luxury - some easy days in the past week to get the groove back and then after seeing the 64kg snatches I thouight I'd mix it up a little today;
10 minute dynamic warm up
5 x 10 x 2 x 24 kb snatch / jerk complex @10rpm
1 minute rest between sets
2 minutes rest
5 x 10 x 2 x 24kb clean / full squat complex @10 rpm
1 minute rest between sets
mobility work to warm down
awesome workout - thought the snatches were going to snap me in two at the start but worked into a relaxed groove by the third set.
Been out for a month with some complications with my wife's preganancy resulting in the little fella coming out 3 weeks early, also banged my knee randomly and ended up with a heap of fluid...then got a flu from all the time at the hospital and lack of sleep...anyhoo the youngfella is fine and I'm starting out again...did just a warm up and stretching yesterday and today warmup then 5 x 40 snatches alternating arms each set with a 24 @ 20RPM 1 minute rest in between sets...hit the groove by the last 2 sets and felt great, HR was never above 120 and barely broke a sweat which was encouraging. I'll play with a 32 tomorrow, methinks it'll take me at least a month to get the strength back...Hope the knee holds up.
winnie
08-09-2009, 08:52 PM
Congratulations on the new arrival Albi , I hope mum is well also. Enjoy.
Thanks Winnie, she's well but some more sleep would help :)
09/09/09
10 minute dynamic warm up
32 kb
3x 10 LCCJ R,L @ 13-14 RPM 30 secs rest between sets
2 minutes rest
7 x 10 snatches R,L @20RPM 1 minute rest between sets
got the groove back by the 5th set
10/09/09
pulled up Ok with the knee with minimal stiffness, hands a bit sore (soft from the layoff) so decided to have a bit of a test
10 minute dynamic warmup - some JD crazy swingcleans and BU snatches with 2 x 24 for fun then;
10 x 10 x LCCJ 2 x 24KB @10 RPM 1 minute rest between sets, was tough but the knee seemed not to give any grief, Iced knee post session
felt OK today, nice to start getting the groove back.
Back, Back again after having a 3 week layoff post World Masters Games Rugby Tournament - 4 games, 6 days approximately 1000 beers during and afterwards. Picked up some rib cartilage damage and cracked a bone in my hand but other than some bark off and plenty of bruising pulled up OK - Hammies are about 6 inches shorter but nothing some long snatch sets couldnt fix...no Knee issues.
First serious hit out today after a few days jogging and light kb work;
Dynamic warm up
sets of 12 x 32KB snatches alternated with 10 x push ups
max sets in 20 minutes
completed 11 sets...hands a bit tender - passed on the skins and added a pair of the wifes legwarmers...dont think I would have got that last set without them ;)
skipping 2 minutes cool down and mobility work...felt smashed...good to be back into it.
10/11
5 km easy jog with 10 x 80m hill sprints on steep hill at 2.5km mark
12/11
15 minute dynamic warm up then a few sets of windmills and pause Long cycle with 32 to loosen up and focus on form then;
10 x sets of 8 LCCJ with 2 x 24s @8RPM with 1 minute between sets
some mobility drills to warm down...seemed to get smoother as time went on and felt OK - will try and up the volume over next two weeks.
15/11
Dynamic warm up 15 minutes
12 x snatches 32KB alternated with 10 push ups max sets in 20 minutes
14 x sets this time felt OK
mobility work to cool down
16/11
Dynamic warm up 10 minutes
Pushed for time so did 5 rounds
2 x 24 Jerks 15 reps alternating with 15 pull ups
approx 15 minutes
cold shower to cool down then off to watch the brother in laws new short film 'creating fortune' fingers crossed for Sundance
Felt good after a day off so thought I'd do some timed sets by way of a benchmark - cant remember the last time I did these;
10 minute dynamic warm up then
5 minutes 32 snatch @16RPM
5 minute rest
4 minutes 32 snatch @ 16RPM
4 minutes rest
3 minutes 32 snatch @ 16RPM
3 minutes rest
2 minutes 32 snatch @ 16 RPM
2 minutes rest
2 minutes 32 snatch @ 16 RPM
total 8192 kg
2nd set was the hardest
mobility work and stretch to cool down - hands very pinched in the last couple sets gotten soft in the time off...
19/11
Easy 5km run
21/11
2 hours moving and stacking a few tonnes of wood blocks at the farm avg size about 50kg was fkin hot
24/11
back in Sydney back to Jerks...
10 minute dynamic warm up then 2 x 1 minute sets of 2 x 32s @8rpm to gauge speed and technique (slow and ugly) so swallowed pride and
2 x24KB 5 minutes @ 8 RPM
5 minutes rest
4 minutes @ 8RPM
4 minutes rest
3 minutes @ 8RPM
3 minutes rest
2 minutes @ 8 RPM
2 minutes rest
1 minute @ 8 RPM
added a set of 6 chin ups every minute of the rest periods
mobility work to cool down was stuffed by the end...much work to do to get back in shape :(
26/11
Hot today so early am workout after feeding the baby
10 minute dynamic warm up
2 x 32 cleans
3 x sets 10 @ 20 RPM
4 x sets 20 @ 20 RPM
2 x sets 10 @ 20 RPM
super setted with 3 x 16KB weighted dips
1 minute rest between sets (stopped the clock on the long sets to fit the dips in)
tried to keep relaxed and smooth but the 4th big set got a bit ugly for the last few reps so dropped back to sets of 10 - was aiming for 150 in the 10 minutes of work...felt OK
27/11
easy 6km run - couple of 400's@ in the middle @ 80% to stretch it out
29/11
another am workout, due to the weather - bit twingy so decided to do an easy alternate day
10 minute dynamic workout then;
8 x 4 x 32KB TGU alternated with 3 x 16kb weighted chins continuous
some gorilla ups and stretching cool down
Big brekky @ Satellite in Newtown Awesome way to start the Sunday :)
30/11
had to stretch th elegs this morning so 5km easy run - 8 x 150m form sprints @ 80% felt a bit rusty but good afterwards
Silly Season involved about a month of travelling and constant overeating and drinking for work and play so aside from an average of 1-2 runs/workouts a week minimal KB work, its fair to say I dropped a lot of condition;
Started with an easy 5km run then 3 day fruit fast to clear the system after New Years and then finished with a heart starter of 5 sets of 10,20,30,40 chins, push ups situps and hindu squats with 2 minutes between sets...
Sticking reasonably close to a Paleo diet since then;
5/1
warm up,
20 minutes of cleans, jerks with 2 x 24's in a circuit with dips
good to get back into things
6/1
warm up
20 minutes Viking conditioning 14 snatches 24kb / 30 secs, 30 secs rest alternating arms felt Ok but technique a bit wobbly
7/1
With curiosity about KB Strongman format I dusted off the bulldog that hasnt been touched since October and decided to see how it played did the following after a decent warmup;
1st set
2 minutes 32 clean (R then L 24 reps each) (24RPM) 1 minute rest
2 minutes 32 jerk (R then L 20 reps each) (20RPM) 1 minute rest
(I figure that a decent score will be approx double the qualifying mark for four minutes)
So 32 kb is OK at that rep speed although the HR was right up there.
Then did 4 sets with the bulldog with the same protocol and did
cleans 20, 15, 10, 8 Jerks 12, 10, 8, 8
(cautious with the Jerks as I stuffed R elbow doing heavy jerks previously)
Conclusion - stability and grip will be a problem (I have an old style 40), as with anything in the KB's its much harder than it looks...anyhow its a start...next immediate goal is 48kg for 24reps each side in 4 minutes, anyone in Sydney got one I can have a play with in a couple weeks?
9/1
Some rad soreness after playing with the 40 and some minor elbow stiffness to be monitored. Was ridiculously hot today and minimal breeze so hydrated and then after a dynamic warm up decided to push the volume a little from Thursday...
so the idea was 10 Reps OALCCJ R then L @ 10RPM (2 mins total) then 1 minute rest
did 2 sets with a 32 comfortably do get the groove then
2 sets with the 40 and the later reps started to get ugly...discretion being the better part of valor in my deconditioned state I then switched to the same reps but used the 32 for jerks (10R, then 10L) then 40 for the cleans to finish the 10 sets.
I was a little puddle of sweat on the floor at the end, haven't been that happy to get the last rep out for a long time.
11/1
Alternate day - still getting comfortable with the 40 so after a solid warm up did;
8 x 4 TGU (2R,2L) alternating with 3x pull ups + 16KB
continuous but with a few breathers between sets in the later sets no more than a minute.
was shaky by the end...I remember the days when I could blast 30 straight with the 40 in about 20 minutes...as it was, this one took about 1/2 an hour.
13/1
Soft introduction to training over with I figure, so after a busy day at work (better workouts when I'm hetcic at work) I wanted to put up some volume with the 40 and try to gauge where I'm at;
10 minute dyanamic warm up then;
2 minutes OAJ 32kb @ 24 RPM (24R, 24L)
1 minute rest
2 minutes OAC 32kb @ 24 RPM (24R, 24L)
2 minutes rest
4 minutes OAJ 40kb @ 12 RPM (24R, 24L)
2 minutes rest
4 minutes OAC 40kb @ 12RPM (24R, 24L)
2 minutes rest
2 minutes OAJ 40kb @ 12RPM (12R, 12L)
2 minutes rest
2 minutes OAC 40kb @ 12RPM (12R, 12L)
some renegade rows and stretching to warm down...
used 2 arms to steady in the rack for later reps in the 4 minute jerk set - the old school 40 just seems to have too big a handle and body to be able to stick the rack comfortably. Put the bell down once each side to shake the grip out in the 4 minute clean set - again the thick handle is proving to be a challenge -aside from that no real issues apart from lack of conditioning (had some lactic build up after that last set) but that should smarten up in the next 6 weeks if I can get some consistent training.
hi albi
man its a shame you cant get consistent long term training happening
Indeed it is Jamie, however running a business and adding a baby to the mix does kind of limit things ;) As long as I'm in good health, I'm more than happy...will see if I can get a bit more consistency in the next few months but the biggest factor will be the travelling schedule...
14/1
easy 5km run with a couple of 400's thrown in at Sydney park to stretch it out. Saw some squeezers attempting to snatch some shiny new 'Christmas' Kettlebells - good stuff
17/1
out at the farm and rained for a couple of days sun came out today and made things a little steamy
1 x dig/chop out large She-oak stump (approx 1.5m wide at base) approx 3 hours
had to have a nap in the afternoon...definitely a bit soft.
18/1
easy day with the 40
10 minute warm up then 20 minutes of swing/clean / snatch ladders, clean / squat / push press complexes until it started raining.
19/1
Heavier day - decided to take the 2 x 32s for a stroll for the first time in a long time.
focussing on keeping relaxed and holding in the OH and the rack
10 minute warm up then 8 x 5 LCCJ @ 5RPM approx 1 minute in between sets.
gorilla ups and stretching to cool down
Felt better as the sets progressed
Indeed it is Jamie, however running a business and adding a baby to the mix does kind of limit things ;) As long as I'm in good health, I'm more than happy...will see if I can get a bit more consistency in the next few months but the biggest factor will be the travelling schedule...
True..and thats a good attitude anyway, the being in good health bit. What do you do for work anyway (if you dont mind me asking)?
Cheers Albi
jd I work as an IT /Management Consultant these days.
Spent the last couple of days working in Canberra so no workouts with the travel;
22/1
HOT! so decided to have a snatch day and sweat
10 minute warm up then;
20 minutes Viking conditioning (30 secs snatches / 30 secs rest) 12 reps/set 32KB
hands being a bit soft started to pinch at 16 minute mark but felt OK so subbed the 40KB and did a set of 12 cleans R, L then 10 jerks R, L to finish within the same time protocol.
Skipping and stretching to cool down.
23/1
10 minute warm up then
1 minute 2x24 Jerks 24RPM
1 minute rest
1 minute 2x24 Jerks 24RPM
1 minute rest
1 minute 2x32 Jerks 12 RPM
1 minute rest
1 minute 40 Jerk 24 RPM
1 minute rest
1 minute 40 Jerk 20 RPM
1 minute rest
5 x 1 minute cleans 24 RPM (1 minute rest between sets)
wrist rotations with sledgehammer & renegade rows to cool down
hands starting to get quite tender and the forearms were shot by the end...
Paul in Hobart
24-01-2010, 10:28 AM
Very strong and powerful work Albi!
Thanks Paul, starting to feel back on track...I certainly knew about it, was pretty stiff and weary yesterday so had a rest.
25/1
Inspired by Gregor's effort for 100 jerks I decided to emulate, Plus I need the volume so after a very decent 10 minute warm up
5 x 20 OAJ followed by 20 OAC with the 40
about a minute to 1.5 minute rest between sets (needed some extra seconds for the last couple sets) somewhere around 18 minutes total ...did some mobility work to cool down and some sledge rotations to stretch my forearms.
Started fast but soon slowed down wasn't focussing on the pace just the numbers. Felt bruised after, some ugly reps as I fatigued in the last set, grip shot - tore a callus on the third set, but was quite neat so no probs with completion (was expecting it as the hands have been pretty pinched in the last week)...humidity was killing me today, it was the major factor have to get a fan in the garage for these days.
27/1
easy 5km to sweat the celebrations out, rest of the callus had peeled so decided to let it heal a bit
28/1
stomach bug
29/1
Felt a bit better today so did a solid warm up followed by
5 x 24 OAJ 24 OAC with 40kg KB about 1-1.5minute rest betweeen sets - felt strong but the conditioning was letting me down, think its the after effects from the bug.
30/1
Pushed for time and decided to do a bit of an alternate workout for a change - modified a crossfit workout from a couple days ago;
dynamic warm up
sets of 15,12,9,6,3 full squats with 2 x 24KB (haven't done full squats or lots of pullups for ages) alternated with 12 dips then 30,25,20,15,10 pull ups - took approx 20 minutes
really felt the twinges in the glutes and groin with the extra ROM was shot from all the pullups great hit out, made me look forward to doing more jerks :)
2/2
busy with work last couple of days so missing some continuity, felt a bit flat today so short and sweet...10 minute warm up
2 sets 24 Jerks (40kb) followed by 24 cleans @ 12RPM
2 minutes rest between sets
stretching and gorilla ups to cool down might take a switch to morning work outs for a while to see if I can get some more continuity
4/2
am Snatch set 20 minutes Viking style 32KB
12 reps /30 secs alt with 30 secs rest
7/2
time to up the volume
200 OAJ, 200 OAC 40 KB
done in sets of 20jerks,20 cleans then resting as needed between sets
all up approx 37 minutes - felt OK but wrecked by the end
9/2
12 minute warm up then
120 OAJ 200 OAC done as 10 sets of 12 Jerks, 40 cleans resting 1 minute between sets
was super hot today seriously struggled to get the last few sets I think I lost about 3litres...was spent at the end - still feeling much more comfy with the 40 now, would love to get on to a prograde for a play.
10/2
Easy 5km jog, few hill sprints to stretch the legs...still fkin hot
12/2
am easy session to beat the heat
15 minute dynamic warm up then
2 x 24 jerks 12 @ 12rpm 1minute rest
10, 8, 6, 4 x 2 x 32 jerks 1 minute between sets
stretching and mobility to coo down short and sweet
13/2
Heavy day
10 minute dynamic warm up
5 sets of 10 x 2 x 32 KB Jerks, 1minute rest between sets @ 10RPM
2 minute rest
8 sets 24 OAC 40KB @ 24RPM 1 minute rest between sets
cold shower to cool down, left about 3 litres of myself on the floor of the garage...the humidity is killing me
15/2
SOme TUT for a change so did 10 minute dyrnamic warm up then;
28 TGU with 40KB done as 5 x sets of 4 with 1 minute then 4 x sets of 2 with 1 minute rest between sets was going for 30 but got the shakes on the last set...and I've learned not to push the heavier bells too far when fatigued ;)
some renegade rows and mobility and sledge levering to cool down
Busy week :(
18/2
am work out pushed for time so 10 minute warm up then;
8 sets of 20 Jerks with 40 KB @ 20 RPM followed by 20 cleans @ 20 RPM
1 minute rest between sets...bit rusty on the form
20/2
mixed bag workout - 10 minute warm up
some snatches with the 32, Jerks with 2 x 32, 60kg sandbag shoulders, TGU's...not particularly motivated
21/2
had a mate come over to try some KB fun...turned into a 2 hour session of drills with the 32 and sandbag then 10 minutes of snatches to finish off...was crazy hot.
22/2
Back to the real stuff - 10 minute warm up
3 x 30 x 40 kb jerks 2 minutes between sets (@15 RPM)
2 minute rest
3x30x40 kb cleans 2 minute rest between sets (around 20 RPM)
stretch to cool down - stinking hot again...
23/2
Cooler weather meant a run on the cards so did an easy 5km with 5 x 100m acceleration sprints...fun!
25/2
Heavy day 10 minute warm up
10 x 10 x 2 x 32KB Jerks @ 10RPM 1 minute rest between sets (last couple rested 1.5 as I was getting buggered)
1 minute rest then
8 x 10 x 2 x 32KB cleans @20RPM 1 minute rest between sets...
totally shagged by the end
Hmm was in Canberra and travelling last week so missed a week there and did some 200m sprints on the 27th and managed to tweak my hips which pinched my lower back somehow so was kind of a good break light w/out on the 28th, bit heavier on the 29th...light KB w/out on the 6th to get back to form and then 5km run and couple of 400m @80% to strtch the legs again on the 7th.
8 March
Back to business 10 minute dynamic warm up
10 minutes easy swings / cleans / jerks / snatches with 32 focus on form
10 x 5 snatch, rack, full squat, clean complex with 2 x 24 KB (1minute rest between sets)
mobility work, gorilla ups and 2 sets of 32 OH farmers walks @ 1minute to cool down
The 2 x 24 snatches really stretched me out...not looking forward to tomorrow
<sighs> its been nuts workwise and getting hard to fit the workouts in so basically with travel last week was a write off after the Monday so Saturday 13th 4 x sets jerks with 2 x24's 48 in sets of 12 followed by 12 Cleans and resting a minute between sets then 5 x sets 24 OAJ followed by 24 OAC with the minute rest between sets with 40KB to blow out the cobwebs
14/03/10
went for an easy 4k run with 5 x 400's with a minute active rest between efforts in the middle...fair to say the cobwebs were all gone after this one
15/3/10
lovely cool day but felt a little low after the 400's yesterday calves and hammies were tender and short on time, so decided to do some handbag bashing (snatches) first time in awhile so warm up was some snatch drills to get the form sorted then;
20 minutes 30 secs of snatches @ 24RPM / 30 secs rest with 32KB...last three minutes were tough but was happy with form and pleased that the hands were relatively unaffected (good sign of form) after such a long layoff from snatches...massage tomorrow YAAAY
16/3
1.5 hour DT massage, was absolutely drained by the end...lots of tweaks...more stretching and foam rolling for me :(
17/3
Short and sharp to reprogram the body after the massage yesterday.
10 minute warm up
with a running clock 10 x sets 8 Jerks 2 x 32KB @ 16 RPM supersetted with 5 x towel pullups (a minute roughly)
1 minute rest between sets (except minute 7 where I took an extra minute to towel down and stretch the hips)
started to get the groove back by the last couple sets - always unco after a massage
mobility drills, sledge levering and renegade rows to cool down
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