fieldy's log

[fieldy]

hey just starting out with kettle bells and thought i'd start a training log.
When he's about i train with my fiance Jason (who put me onto this forum)
listed is the training i've been doing of late..

23/6

15 x Lat pull downs 40kg
15 x push ups bw
15 x upright row 20kg
15 x floor press 10kg db
1 k run @ 12 k/ph

5 rnds

24/6
rnd 1
1 min run 14k/ph 30 sec off x 8

rnd 2
C+P x 10 30kg bb
2 in run 13k/ph
x 3

rnd 3
FR SQ x 5 30kg bb
B SQ x 5 30kg bb
lunge x 5 L/R 30kg bb
2 min stepper level 10
x 3

rnd 4
lat pull down x 8 40kg
push up x 8 bw
floor press x 8 12.5kg db
crunches x 8
3 rnds

grip
plate pinch 2x5kg es
2 x max hold


25/6
DB floor press
12kg x 5
17.5kg x 5
20 x 5 x 5 sets
12.5 x 25
12.5 x 23

bb complex
dl
shrug
push press
sq
bicep curl
6 reps per ex, 6 rnds


26/6

C+P x 5 30kg bb
2 min run 14 k/ph
3 rnds

OH SQ x 5 10kg
B SQ x 5 30kg bb
lunge x 5 l/r 30kg bb
2 min stepper level 10
3 rnds

lat pull down x 8
push up x8
floor press x 8 17.5kg db
dips x 8
crunch x 8
3 rnds

28/6

B SQ
3 x 10 20kg bb
3 x 5 30
3 x 4 40
3 x 3 50
3 x 2 65
5 x 1 65, 70, 75, 80, 85
10 x 50 x 2

step ups bw
50 x l/r
walking lunge
35 x l/r
calf jumps
100 l/r

29/6
lat pull down x 10 40kg
push ups x 10
dips x 10
thrusters x 10 25kg bb
500m run 14k/ph
10 rnds
*from 4th rnd onwards changed lat pull down to 5 assisted chins

30/6
DB Floor press
5 x 12.5kg
5 x 17.5
5 x 20 x 5
12.5 x 30
12.5 x 30

BB complex
DL
shrug
clean
Push press
GM
Bi curl
6 reps each ex, 5 rnds (pyramid weight)

40 min rec walk

1/7
START KB WORK
12kg kb (only bell i have at present, have ordered 8kg)
sw 10 x 10 l/r
jerk 10 x 10 l/r
sw 1 x max l/r, 65R, 50L
OH hold 4 x 40 sec l/r
sw 5 x 20 l/r continuous

2/7
500m run 12k/ph
sw 50 l/r
500m run 12k/ph
jerk 30R 25L
500m run 12k/ph
crunch x 20
500m run 12
push ups x 10
500m run 12
sw 30L 30R
500m run 12
jerk 25L 25R
500m run 12
lower leg raise x 20
500m run 12
push ups x 10
500m run 12
sw 30L 30R
500m run
jerk 25L 25R

3/7
active rec day (practice technique of KB)
sw prac
clean prac
snatch prac
OH hold prac

mobility work

40min rec walk

[Paul in Hobart]

Welcome Fieldy! Another victim...er , convert ;)
Train smart, your trainer's a good fella for sure!

[Bronson]

Good to see you are finally on here sweetheart. Im sure your high volume approach and work capacity will transfer well with the kb 's and you will get quite the challenge !!!

[Emily]

Welcome! Best of luck with your training.

Emily

[fieldy]

7/7
0530hrs
warm up
12kg kb
10 x es
swing
cleans
jerks
snatch

12kg kb
10 x 10 swing
10 x 10 jerk
10 x 10 clean
1 x swing 50L 70R
1 x jerk 20L 20R

1600hrs

12kg kb
500m run 13k/ph
swings 50L 50R
500m run 13
jerk 25L 25 R
500m run 13
snatch 20R 15L
500m run 12 k/ph
crunch 20
500m run 12
swing 45L 45R
500m run 12
jerk 20L 20R
500m run 12
snatch 20R 15L
500m run 12
crunch 20
500m run 12

[fieldy]

8/7

0530hrs
40 min walk (active rec)
stretching

1530hrs

1min on 30 sec off x 16 various body weight and 5kg med ball exercises.
5 x 10kg OH SQ x 10
5 x 20kg front SQ x 10
5 x 20kg back SQ x 10

20 mins stretching

[Bronson]

keep the good work up sweetheart !! will get that 16 for you this week !!

[fieldy]

keep the good work up sweetheart !! will get that 16 for you this week !!


can't wait till your home.. :) and look forward to the 16..

[fieldy]

9/7

0530hrs

12kg KB

100 SW (10L 10R x 10 continuous)
100 clean (10L 10R x 10 cont)
100 Jerk (10L 10R x 10 cont)

stretching

[fieldy]

10/7

0530hrs

12kg Kb
10sw, 10 cleans, 10 jerk L & R x 5 continuous
28kg KB
5sw x 5
12kg KB
10 x snatch L & R x 5 continuous

stretching

[fieldy]

11/7
run
1 min 14/kh on, 30 sec off x 8

16kg KB
5 snatch 10SW 10 Jerk es x 4

1min OH hold es x 2

12kg KB
SW 70R 60L
Jerk 30 es

[fieldy]

12/7

12kg KB
jerks 50L 80R 8 mins

squats
20kg x 6
30 x 5
50 x 5
60 x 5
70 x 3
80 x 1
70 x 1
75 x 1
80 x 1
70 x 1
90 x 1

stretching

[fieldy]

12/7
arvo rec session

walk 50 min

stretching

[fieldy]

13/7

run 1 min on, 30 sec off x 8 (first 5 14k/ph, last 3 15k/ph)

16kg KB
10 sw R
10 jerk R
10 sw L
10 jerk L
2 min run 13k/ph
3 rnds

12 kg KB
10 snatch R
10 clean R
10 snatch L
10 clean L
2 min run 13 k/ph
3 rnds

stretching

[fieldy]

15/7
0530hrs
5k run

[fieldy]

16/7
run
1 min 14k/ph 30 sec off x 4
1 min 15k/ph 30 sec off x 4

12kg KB
sw 10R 10L x 10

1 min OH hold es x 2

[fieldy]

19/7
0900

run
1 min 14k/ph, 30 sec off x 8

12kg KB
Jerks 77L 75R 9 min

happy with jerks as slowly increasing reps.

[fieldy]

19/7
1700
had a crack at the 600 challenge but only with the 12kg KB, completed without putting the bell down (which i was happy bout)

50/50 Snatches
50/50 Cleans
100 Front Squats
50/50 Swings
50/50 Push Presses
50/50 Jerks

32mins

[fieldy]

20/7
0530
40min rec walk

1530
warm up run 10 min
beep box - boxing mixed in with beep test.
(1 hour session)

[fieldy]

21/7
12kg KB
sw 50R 50L
Jerk 50R 50L
sw 30R 30L
Jerk 30R 30L
sw 15R 15L
Jerk 15R 15L
sw 10R 10L
Jerk 10R 10L

2 x OH H 1 min es

[fieldy]

27/7


sw

1 min es 12kg KB
1 min rest
1 in es 12 kg Kb
1 min rest
1 min es 16kg KB
1 min rest
1 min es 16kg KB
1 min rest
2 in es 12kg Kb
1 min rest
1 min es 12kg KB


thanks Emily.. was a good workout :)

[fieldy]

28/7
am
back squats
20kg x 10
30kg x 10
40kg x 7
50kg x 5
60kg x 5
70kg x 3
60kg x 5
50kg x 5
40kg x 7
30kg x 10
20kg x 10

stretching

pm

8 x 1 min sprint 30 sec rec @ 14k/ph

[Emily]

27/7


sw

1 min es 12kg KB
1 min rest
1 in es 12 kg Kb
1 min rest
1 min es 16kg KB
1 min rest
1 min es 16kg KB
1 min rest
2 in es 12kg Kb
1 min rest
1 min es 12kg KB


thanks Emily.. was a good workout :)

No worries at all! You can keep track of your reps per min and log the total weight lifted overhead to get an idea of how you're progressing with volume.

Keep it up, I'm expecting you to be on the first Australian Women's GS Team as soon as we've got one...

[fieldy]

I'm expecting you to be on the first Australian Women's GS Team as soon as we've got one...


sounds great :) .. feel free to critique and give training advise when ever ya want!!

[fieldy]

29/7
am

run
30 sec on 10 sec off @ 14k/ph x 4
30 sec on 10 sec off @ 15k/ph x 4
1 min on 30 sec off @ 15, 15, 14, 14, 13, 12, 11, 10

stretching


Had every intention of training again this arvo.. but there are only so many hours in the day and still so much work to do. Will make up for it tomorrow!!

[fieldy]

30/7

jerks
1 min es 12kg KB 10 rpm
1 min rest
1 in es 12 kg Kb 16 rpm
1 min rest
1 min 30 sec es 16kg KB 10 rpm
1 min rest
1 min 30 sec es 16kg KB 10 rpm
1 min rest
2 in es 12kg Kb 16 rpm
1 min rest
1 min 30 sec es 12kg KB 14 rpm

kept focus on technique for jerks (as per advice that i got last sat) think they were ok...

[Emily]

Nice work!

[fieldy]

31/7
am

run
1 min 14kph 30 sec rest x 8

[fieldy]

3/8

run
1 min 14k/ph, 30 sec off x 8

12kg
sw 20 es
10 jerk es
10 clean es
10 snatch es
3 rounds

[Bronson]

good work sweetheart, not long till the comp !!

[fieldy]

4/8

am
5k run

pm
jerks
1 min 12kg kb es 16rmp
1 min rest
1 min 12kg kb es 17rpm
1 min rest
1 min 16kg kb es 14rpm
1 min rest
1 min 16kg kb es 14 rpm
1 min rest
1 min 40 sec 12kg kb es 17rpm
1 min rest
1 min 40 sec 12kg kb es 19 rpm

swings
1 min 12kg kb es 30rmp
1 min rest
1 min 12kg kb es 30rpm
1 min rest
1 min 16kg kb es 25rpm
1 min rest
1 min 16kg kb es 25rpm
1 min rest
1 min 12kg kb es 30rpm
1 min rest
1 min 12kg kb es 30rpm

practiced some windmills with 5kg..
stretching

[Bronson]

ahhh you are putting me to shame !! keep it up

[fieldy]

5/8

am
run
1 min 14k/h, 30 sec off x 8

pm
10min jog warm up
40 min plyometric circuit
(bit of muck around with kb's)
16kg kb
sw 30 es
jerk 10 es
clean 20 es
lccj 10 es
snatch 10 es
12kg kb
snatch 10 es
jerk 10 es

5 windmills es 5kg db

[fieldy]

8/9

went along to the comp today.. figured it would be good to give me some starting numbers to work from.

1 Arm Jerks 12kg 78L/95R swapped at 4 mins. Total 173 in 10mins
about 20 mins rest
Snatch 8kg 74L/87R 5 mins each side total 161 in 10mins.

had a great time.. i swapped at 4 mins on the jerks by mistake coz i thought it was at the 5 min mark.. no drama.

as for the snatches was undecided if i was going to do them today as haven't really got the correct technique down pat yet (which is also why i dropped the weight down to 8kg kb).. but at the end of the day i'm glad i did, coz i think the 10 mins help me correct my form a bit.

i learnt a lot today.. a lot of things that i can do to fix up my form, such as:
i need to control my breathing and rep pace .. and in general tidy up my form

but like i said had a good time and now have starting point to work on :)

[fieldy]

9/8

20 min run

snatch
10 es 16kg kb
10 es 16kg kb
10 es 16kg kb
20 es 12kg kb
20 es 12kg kb
10 es 16kg kb

now heading for a b'day breakie!!! good times :D

[EmilyFriedel]

Happy birthday!

[fieldy]

thanks for the b'day msg Emily :)

10/8

am
run
1 min 14k/ph, 30 sec rest x 8

10 squat 40kg x 3
2 x 100 single leg calf hops
stretching

pm
10 min run warm up
beep box (beep test with boxing combo's at each end - compulsory pt.. and wall sits and push ups thrown in when timings not met) 4 x 5 min rnds.

light stretching.

[fieldy]

11/8

am

jerks
1 min 12kg kb 20 rpm es
1 min rest
1 min 12kg kb 20 rpm es
1 min rest
1 min 16kg kb 18 rpm es
1 min rest
1 min 16kg kb 15 rpm es
1 min rest
2 min 12kg kb 15 rpm es
1 min rest
1 min 12kg kb 19 rpm es

1 min 16kg kb 16 rpm es

1 min 16kn kb OH hold es
5 x 5kg db windmills es

[fieldy]

12/8

snatches

1 min 12kg kb 16 rpm
1 min off
1 min 12kg kb 16 rpm
1 min off
1 min 16kg kb 13 rpm
1 min off
1 min 16kg kb 13 rpm
1 min off
1 min 12kg kb 15 rpm
1 min off
1 min 12kg kb 15rpm

[fieldy]

13/8

rest day - walked dog

[fieldy]

14/8

jerks

1 min 12kg kb 20 rpm es
1 min rest
1 min 12kg kb 25 rpm es
1 min rest
1 min 16kg kb 20 rpm es
1 min rest
1 min 16kg kb 16 rpm es
1 min rest
2 min 12kg kb 14 rpm es
1 min rest
1 min 12kg kb 26 rpm es

1 min 20kg kb 12 rpm es

[fieldy]

15/8

went along to the GS class this morn.. another enjoyable session :)
Jerks being the focus today..
did the circuit with the 16kg kb, but form was pretty shitty with a few of the exercises (namely squats and lunges).. but had a good time.
stretching at end of class and as always.. was evident just how UN-flexible i am..

then Burke had a crack at the comp jerks and snatches.. so i kept him company by doing 12kg kb jerks next to him.
64ish in 4 mins?? L
rest for 5 - 10
90 reps 5 mins R

then post workout recovery with a healthy serve of eggs !!

[fieldy]

17/8

compulsory pt:
20 sec sprint 10 sec rest x 8
5 times thru
45 sec walk 20 sec max sprint for 15 mins


kb 'jerks'

1 min 12kg kb es 19rpm

1 min rest
1 min 16kg kb es (pausing to count 5 sec in the rack position after each rep) 12 rpm
1 min rest
5 rnds

1 min OH hold 16kg kb es

1 x 15 hand to hand swing (swapping at top) es with 16kg kb
25 hindu squats
45 sec rest
5 rnds

stretching

[fieldy]

18/8

KB's
16kg clean and press (holding at top for 2 sec) 15 es
16kg bent over row 10 es
8 push ups
12kg single led deadlift 10 es
30 sec plank hold
12kg lunges 15 es
5 rnds

stretching

[fieldy]

21/8

12kg kb push press 15 x es
8 bent over row 12kg kb
8 bent over row 8kg kb
10 push ups
10 rack squat es 16kg kb
15 snatches 12kg kb
10 sit ups (4 sec up, 4 set lower)
1 min rest
6 rnds
(with bent over row swap side with each round)

snatch (hold 5 sec at top)
1 min es 8kg kb
1 min rest
1 min es 12kg kb
1 min rest
1 min es 12kg kb
1 min rest
1 min es 12kg kb
1 min rest
1 min es 12kg kb
1 min rest
1 min es 12kg kb

jerks
1 min es 12 kg kb (hold in rack for 5 sec for each rep)
1 min rest
1 min es 12 kg kb (hold in rack for 5 sec for each rep)
1 min rest
1 min es 12 kg kb (hold in rack for 5 sec for each rep)
30 sec rest
1 min es 12 kg kb (hold in rack for 5 sec for each rep)
30 sec rest
1 min es 12 kg kb (hold in rack for 5 sec for each rep)

1 min rack hold es 16kg kb

stretching

[fieldy]

22/8

went to gs class .. thanks for another enjoyable and informative session Emily.

[fieldy]

25/8

jerk
1 min es 12 kg kb
1 min off
1 min es 16 kg kb (hold in rack for 5 breaths for all sets)
1 min off
1 min es 16 kg kb
1 min off
1 min es 16kg kb
1 min off
1 min es 16kg kb
1 min off
1 min es 16kg kb

OH hold 70 sec es 16kg kb

hand too hand swings 1 x 18 16kg kb
hindu squats x 30
45 sec rest between rnds
5 rnds

[fieldy]

27/8

snatches
1 min es 12kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
(each set hold at top for 5 breaths.. this kinda negates the need to count rpm as am forced to go a very slow pace.. rpm average about 12rpm)

jerks
1 min es 16kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
1 min off
1 min es 16kg
(each set hold in rack for 5 breaths.. again average about 12 rpm)

70sec rack hold 16kg es

bout 10 mins mucking round with 12kg, work on snatch technique ( need to stop bell bouncing against my arm at the top of the snatch.... at the mo focusing on 'corkscrewing' the bell upwards, but it is still bumping into my forearm.. ie not a fluid movement :( )

stretching

[fieldy]

28/7
am
circuit: tyre flips, tyre hops push ups, crunches
3 x 5 min rounds

20 min jog


pm
Push Press 16 es 12kg
Bent-over Row 9 (12kg bell and 8kg bell, switch sides with each round)
Hindu Pushups 11
One-arm KB Front Squat 11 es 16kg
Snatch 17 es 12kg
Slow and controlled Sit-up 12
30sec rest in between each exercise
60sec rest end of rnd.
6 rnds

stretching

[mick valentine]

Doing great,keep it up :-)

Mick

[Emily]

Yeah, going awesomely well.

[fieldy]

thanks for the comments :)

29/8

went along to the GS class this morn, absolutely buggered now!! may have even slightly sworn at Emily under my breath... jokes jokes.. had a great time.
Tomorrow is nothing but walking the dog tho..

[fieldy]

31/8

jerks
2 min L, 1 min R 12kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
(hold in rack position for 5 breaths after each rep - 12 rpm)

Concentrated on breathing pattern (type 3 from Paul's article). Got the first stage ok - Rack position – exhale; kettlebell bump – inhale; undersquat – exhale; moving to lock out position – inhale. However from here I only exhaled the bell to the rack position. In future need to: lock out position – exhale; lowering of kettlebells – inhale; shock absorption – exhale (3.5 breathing cycles)

1 min rest
80 sec OH hold es 16kg
1 min rest

20 hand to hand swings 16kg
40 hindu squats
45 sec rest
5 rnds (and i certainly felt the last few..)

finished of with a decent stretching session.

[Bronson]

You are smashing it sweetheart good work !!

[fieldy]

1/9

16 x clean and press es (16kg) - hold at top for 2 sec
12 x bent over row es (16kg)
10 x push ups
10 x single leg DL es (12kg)
40 sec plank hold
15 x jumping lunge es
15 x snatch es (12kg)
1 min rest at end of each round
5 rnds

[fieldy]

3/9

Snatch: 12kg bell 1 min es
1 min rest
1 min es 16kg bell (Holding the lockout for five breaths on each rep).
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg


Jerk 1 min set 16kg bell (Resting in the rack for five breaths between reps)
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg


80 sec Rack Hold es 16kg.

4/9

Push Press 1x16 es 12kg
Double KB Bent-over Row 1x9
Hindu Pushups 1x11
Rack Squat 11 es 16kg bell
Snatch 17 es 12kg bell
Slow and controlled Sit-up 1x12 (4 seconds up and 4 second down)
1 min rest end each rnd
6 rnds

[fieldy]

for reasons beyond my control have to scale back my training for a little bit..

so..
7/9

jerks
1 min es 12kg 15rpm
1 min rest
1 min es 16kg (holding in rack for 5 breaths after each rep, for each set)
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg
1 min rest
1 min es 16kg

80 sec OH hold es 16kg

15 hand to hand swing 16kg
25 hindu squats
3 rnds.

[fieldy]

14/9

35 min circuit
sprints
tyre flips
sled pulls
push ups

[fieldy]

2/11

back into training from today.. obviously (sadly) have lost HEAPS of fitness, disheartening, but thats life. No bells today, just slow interval running session for 40 mins. Bells tomorrow morning :)

[fieldy]

3/11

am

warm up
swings
jerks
snatches
10 reps es 2rnds

1 min snatch es 12kg kb 17 rpm
1 min rest
1 min snatch es 12kg kb 17 rpm
1 min rest
1 min snatch es 12kg kb 16 rpm
1 min rest
1 min snatch es 12kg kb 17 rpm
1 min rest
1 min snatch es 12kg kb 17 rpm
3 min rest
1 min jerk es 12kg 12 rpm (hold in rack for 5 breaths)
1 min rest
1 min jerk es 12kg 12 rpm (hold in rack for 5 breaths)
1 min rest
1 min jerk es 12kg 12 rpm (hold in rack for 5 breaths)
1 min rest
1 min jerk es 12kg 12 rpm (hold in rack for 5 breaths)
1 min rest
1 min jerk es 12kg 12 rpm (hold in rack for 5 breaths)
1 min rest

cool down and stretching

[fieldy]

well turns out i got back into training too soon and wasn't quite recovered. So have had a couple extra weeks off. Well all seems good now so starting to get back into it.

21/11
kb circuit changing exercise after 1 min (12kg kb)
swing L
run
swing R
run
clean L
run
clean R
run
jerk L
run
jerk R
run
snatch L
run
snatch R
run

snatch 12kg kb
1 min es
1 min rest
5 rnds

22/11
run 5min/walk 5 min x 3
run 10mins/walk 10 mins

23/11
run 5k


24/11
am
long walk with dog

pm
10 min jog
1 rnd tabata sprints

snatch 12kg kb
1 min es
1 min rest
6 rnds


25/11
rest

26/11
run - 5k (between 10 - 12k/ph)

27 /11

snatch 12kg kg
1 min es
1 min off
5 rnds
1min rest

jerk 12kg kb
1 min es
1 min off
5 rnds

15 hand to hand swings 12kg
30 sec OH hold

stretching

[fieldy]

28/11
am
30min stretching


pm
10min run - 10min walk
5min run - 5 min walk x 4

29/11
rest

[fieldy]

3/12

5k run (approx 10 - 11k/ph)

6/12

Snatch 12kg KB
1 min es
1 min rest
5 rounds

Jerk 12kg KB
1 min es
1 min rest
5 rounds

hand to hand swings x 15
15 hindu squats
3 rounds

1 min OH hold es 12 kg kb


7/12
6k run (approx 12k/ph)

[fieldy]

8/12

jerk 16kg kb
30 sec es 10 rep es
1min rest
30 sec es 10L 11R
1min rest
30 sec es 11L 13R
1 min rest
30 sec es 13 rep es
1 min rest
30 sec es 11 rep es
1 min rest
30 sec es 10 rep es
1 min es
30 sec es 10 rep es
1 min rest
30 sec es 11 rep es

5 min rest

OH hold 16kg kb 1 min es

2 min rest

15 x hand to hand swing
rest 45 sec
12 x suitcase squat (12kg and 16kg)
rest 45 sec
4 rounds

mobility work and stretching

[fieldy]

9/12

clean & press x 6 es (12kg kb)
double bent over row x 8 es (12 and 16kg, switch hands each round)
jumping lunges x 17
KB front squat x 10 (1 x 12kg kb, switch side each round)
snatch x 10 (16kg)
flutter kick x 20
rest 30 sec after each exercise, 60 sec rest after each round
5 rounds (wearing 10kg vest)

mobility work
stretching

[fieldy]

11/12

snatch 16kg kb
30 sec es 8 reps es
1 min off
30 sec es 9 reps es
1 min off
30 sec es 10 reps es
1 min off
30 sec es 11 reps es
1 min off
30 sec es 11 reps es
1 min off
30 sec es 11 reps es
1 min off
30 sec es 11 reps es
1 min off
30 sec es 11 reps es

80 sec rack hold (16kg) es

hindu squat 4 x 25 (30 sec rest between sets)

mobility work/stretching

[fieldy]

12/12

5k run (11k/ph)

mobility work and stretching

[fieldy]

13/12

run 5k @ 11k/ph
mobility and stretching

[fieldy]

14/12

snatch 16kg kb
30 sec es 9 reps
1 min rest
30 sec es 10 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest

90 sec OH hold 16kg kb es

17 x hand to hand swing 16kg kb
14 x suitcase squat (12kg and 16 kg, swap hands each round)
45 sec rest
4 rnds

2k run

[fieldy]

been away for a few days..with plenty of christmas treats and drinks :)

18/12
am
5k run 11k/ph


pm tba

[Bronson]

training hard. good work sweetheart !!

[fieldy]

18/12

pm
decided to give 10 min snatch and 10 min jerk with the 16kg a go this arvo, first time with the 16.
snatch 10 min set (didn't make the 10 min tho, only 6 mins)
left 3 min 45 rep
right 3 min 45 rep
(grip was weak and got pretty sweaty, breathing and strength both need improving).

10 min rest

jerk 10 min set
left 5 min 45 rep (seems to be the number of the day for me)
right 5 min 50 rep
(again strength and breathing need improving).

glad that i now have a starting point with the 16's.. goodbye my little orange bell, the yellow bell doesn't seem as friendly!

[fieldy]

training hard. good work sweetheart !!

thanks.. hope all your training is going well and the heat isn't dominating you!
love you and miss you xx

[fieldy]

19/12
am
clean and press x7 es (12kg)
Double KB Bent-over Row x9 (12kg & 16kg bell, switch sides with each round)
Jumping Lunges x18 es
One-arm KB Front Squat x11 (12kg bell)
Snatch x 11 es(16kg bell)
Flutter Kicks 1x25 each side
5 rnds done wearing 10kg weighted vest.

mobility and stretching

[fieldy]

19/12
pm

10 min run 10k/ph
20 sec sprint / 10 sec rest x 8
5 min walk 6k/ph
20 sec sprint / 10 sec rest x 8
5 min walk 6k/ph
20 sec sprint / 10 sec rest x 8
5 min walk 7k/ph

[fieldy]

20/12

long walk with the dog.. and watched Avatar :D

[fieldy]

21/12

jerk (16kg) 30 sec es x 11
30 sec es 10 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest
30 sec es 11 rep
1 min rest

2 min OH hold 16kg es (was happy that i made the 2 mins)

hand to hand swing 16kg x 18
suitcase kb squat (12 and 16kg swap hands each rnd) x 17
45 sec rest
4 rnds

mobility and stretching

[fieldy]

22/12

run 5k @ 11k/ph
10 min cool down walk followed by stretching

[fieldy]

as i was pretty stoked i made the 2 min es OH hold with the 16's i decided to put it as my fb status.. to then be called a 'weirdo' by my friends.. hmm, guess they just don't share my enthusiasm for kettlebells ha ha..

23/12

clean & press x 8 es (12kg)
bent over row x 10 (12 & 16kg swap hands each rnd)
jumping lunge x 20
front squat x 12 (12kg swap hand each rnd)
snatch x 12 es (16kg)
flutter kicks x 60
1 min rest at end of rnd
5 rnds done wearing 10kg vest

still wearing vest
5 min walk 6k/ph incline 2
5 min walk 6.5k/ph incline 5
5 min walk 6k/ph incline 10
5 min walk 6k/ph incline 2
3 min jog 8.5k/ph incline 2
1 min jog 9k/ph incline 2
2 min run 10k/ph incline 2
4 min walk 6k/ph incline 2

stretching/mobility

[fieldy]

Nice work little Fieldy. Kick arse !!

thanks burkey.. was a hot day yesterday, but i'm sure it's hotter where you are. You should post some of your training so i can have a look?!


24/12
5k run @ 10k/ph

[Bronson]

Nice work little Fieldy. Kick arse !!

[fieldy]

MERRY CHRISTMAS!!

25/12

snatch 30 sec es x 10 (16kg)
30 sec es 9 reps
1 min off
30 sec es 10 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off
30 sec es 11 reps
1 min off

2 min rest

jerk 1 min es x 6 (16kg)
1 min es 17 rpm
1 min off
1 min es 17 rpm
1 min off
1 min es 16 rpm
1 min off
1 min es 15 rpm
1 min off
1 min es 15 rpm
1 min off
1 min es 15 rpm

16kg rack hold 90 sec es

hindu squats 4 x 30

mobility work and stretching

[fieldy]

28/12

JM

Jerk 16kg 30 sec es x 12
30 sec es 11 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 13 reps
1 min rest
30 sec es 14 reps
1 min rest
30 sec es 13 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 12 reps
1 min rest
30 sec es 12 reps

OH hold 16kg
115 sec left
130 sec right

hand to hand swing 16kg x 19
suitcase squat (12 & 16) x 18
45 sec at end of each rnd
4 rnds

OH hold 16kg
130 left
130 right

JM
stretching

[fieldy]

28/12

mixed up the times i was going to do with the OH hold today, so went back out to the shed to try for 2min 10sec OH hold with the 16kg.
Didn't quite make the time..
OH hold 16kg es 2min 5 sec (was happy to get over the 2min mark tho)

[Emily]

2 min OH hold is awesome!

Looks like your training is going really well, will let you know as soon as I have any GS stuff up and running here

[Bronson]

Well done sweetheart, you are still kicking my arse on the OH holds !!! Good stuff

[fieldy]

29/12

5k run @ 11k/ph
20 min walk with dog 6-8k/ph (some shuffling) in 10kg vest

JM and stretching

[fieldy]

30/12

clean & press 12kg x 9
bent over row (12 + 16kg) x 11
jumping lunges x 22
rack squats x 13
snatch (16kg) x 13
flutter kicks x 70
1 min rest
4 rnds wearing 10kg vest
(prob the quickest i have done this circuit, was happy with the intensity level)

wearing 10kg vest
5 min walk @ 6.5k/ph level 3 incline
20 sec 13k/ph level 2 incline / 10 sec rest x 8
5 min walk @ 6.5k/ph level 3 incline
20 sec 13k/ph level 2 incline / 10 sec rest x 8
5 min walk @ 6.5k/ph level 3 incline

JM and stretching

[fieldy]

31/12

5k run @ 10k/ph wearing 10kg vest
25 min cool down walk with dog
JM and stretching

[fieldy]

HAPPY NEW YEAR !!

1/1/2010

JM

snatch 16kg 30 sec es x 11
30 sec es 9 reps
1 min rest
30 sec es 10 reps
1 min rest
30 sec es 10 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps
1 min rest
30 sec es 11 reps

2 min rest

jerks 16kg 1 min es x 7
1 min es 19 rpm
1 min rest
1 min es 17 rpm
1 min rest
1 min es 17 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 15 rpm
1 min rest
1 min es 15 rpm
1 min rest
1 min es 15 rpm

16kg rack hold 100 sec es

hindu squats 35 x 4

JM and stretching

[fieldy]

2/1
pliates and stretching session

[fieldy]

4/1

jerks 16kg (1 min es x6)
1 min es 15 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 17 rpm
1 in rest
1 min es 18 rpm

OH hold 16kg es 2 min 10 sec (made it this week :D )

hand to hand sw 16kg x 20
kb front squat 16kg x 12
rest 45 sec
5 rnds

JM and stretching

25 min walk (with dog) cool down

[fieldy]

5/1

5k run @ 11k/ph (last 5 min @ 12k/ph)
20 min cool down walk
JM and stretching

[fieldy]

6/1

clean & press 16kg x 10 es
double bent over row 12kg & 16kg x 7 es (switch hands each rnd, held for 2 sec at top of each rep)
double kb front squat 12kg & 16kg x 6 (again switched hands each rnd)
snatch 16kg x 14 es
1 min rest
6 rnds wearing 10kg vest

still wearing vest
walk 5 min 6.5k/ph incline 3
1 x tabata set (13kp/h for 20 sec / 10 sec rest x 8
walk 5 min 6.8k/ph incline 3
1 x tabata set (13kp/h for 20 sec / 10 sec rest x 8
walk 5 min 6.5k/ph incline 3

JM and stretching

[fieldy]

7/12

5k run @ 10k/ph wearing 10kg vest
JM and stretching

[fieldy]

8/1

snatch 16kg 1 min es x 7
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 15 rpm (tore off several calluses during this set)
1 min rest
1 min es 13 rpm
1 min rest
1 min es 12 rpm
so disappointed with this effort, wanted to keep rpm above 15. Hands are pretty torn up and the last 3 sets were fairly uncomfortable, which stuffed up form and any sort of rhythm.

2 min rest

jerks 16kg 1 min 30 sec es x 3
90 sec es 12 rpm
1 min rest
90 sec es 12 rpm
1 min rest
90 sec es 12 rpm

1 min rest

rack hold 16kg 2 min es

suitcase squat (12 & 16kg, swap hands each rnd) 4 x 20
JM and stretching.

[fieldy]

11/1

JM

jerks 16kg 1 min es x 7
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 16 rpm
1 min rest
1 min es 17 rpm
1 min rest
1 min es 17 rpm
1 min rest
1 min es 18 rpm
1 min rest
1 min es 20 rpm

2 min rest

OH hold 16 kg es 2 min 12 sec

hand to hand sw 16kg x 22
1kg kb front squat x 13
45 sec rest
5 rnds

jerks 24kg x 5 es

JM and stretching

[fieldy]

12/1

5k run @ 11k/ph (last 10 mins @ 12k/ph)
20 min walk cool down with dog
JM and stretching

[fieldy]

13/1
wearing 10kg vest
clean & press 16kg x 11 es
double up-right row (12&16) x 8
double front squat (12&16) x 7
snatch 16kg x 15
1 min rest
6 rnds

Jm and stretching

Every time i do cleans i'm tearing skin off under my pinky finger (both hands) it's from when i am lowering the bell at the end of each rep. Would very much appreciate advice on how to fix this.. i thinking it must be a fault with my grip or similar??? if anyone has some technique advice for cleans.. that'd be great.
cheers

fieldy

[fieldy]

13/1
pm

wearing 10kg vest
10 min run @ 10k/ph
1 x tabata set : 20 sec @ 13.5k/ph / 10 sec off x 8
5 min run @ 10k/ph
1 x tabata set : 20 sec @ 14k/ph / 10 sec off x 8
5 min run @ 10k/ph
25 min cool down walk with dog

JM and stretching

[kbellguy]

Good solid sessions.

About the skin ripping from your little fingers, when you in the rack possition are you bouncing the kettlebell off with your shoulder.....giving it a bump so that it clears you palm into your fingers? also if you rippingthat part of your hand you may not be using your thumb, pointer and middle finger properly, these thee pretty much take all the weight of the bell in the off loading of the clean. So in the rack position your thumb knuckle should optimally be touching your sternum (breast size into consideration as well) you will have to adjust. At no point should you little finger be touching the handle unless you are holding it incorrectly or you hand is doing the mother of all slides down the handle when you unrack. SO knuckle to sternum, thumb over pointer finger nail to form a lock, middle finger also tucked unger the thumb if your hands are big enough, f not just nice and close. When you off load from the rack the handle should not slide at all under your fingers. And as your lower forearm touches the top of your inner thigh make sure your whole hand rotates so tat your thumb is pointing directly behind you. Hope this helps.

Cheers

Mat

[fieldy]

thanks Mat.. yeh i would describe it as 'my hand doing a mother of all slides' when i unrack. I am definitely over gripping the bell..
will try and put your tips into practice!
thanks again.
fieldy

[Emily]

Hey Kath,

Mat's right, finger lock with the thumb and forefinger should fix this up - same as with the snatch. What you want to aim for in the long run is to only have a callus under your forefingerm that basically runs all the way round the side, this is the only part that should have enough contact with the bell to build up a decent callus, the ones under your other fingers and in the middle of your palm should eventually get smaller. It's hard to get right, and requires you to be really mindful when you're training and think about each rep, but will be worth it in the long run!

[fieldy]

thanks Emily.. i have a bit to work on, but i'm sure with the advice from you guys and a bit of persistence i'll get there in time and have some fun in the process :) Maybe we can do a skill session GS class one sat?

14/1
wearing 10kg vest
5k run
(10 mins @ 10k/ph, 20 mins @ 11k/ph)
25 min cool down walk with dog
JM and stretching

[fieldy]

15/1

JM
snatch 16kg 1 min es x 5
1 min es @ 17 rpm
1 min rest
1 min es 19 rpm
1 min rest
1 min es 19 rpm
1 min rest
1 min es 19 rpm
1 min rest
1 min es 19 rpm
1 min rest
jerks 16kg 1 min 30 sec es @ 12 rpm / 1 min rest x 3
1min rest
rack hold 16kg es 2 min 15 sec
1 min rest
suitcase squats (12&16) 22 es x 4

JM and stretching

[fieldy]

no training today.. but had to mention bringing the 56kg in from the car!!! no wonder that thing is called 'THE BEHEMOTH'!!
HUGE!!
please no one tell Jason that there is a 64kg.. :)

[fieldy]

18/1

JM
jerks 16kg 2 min es / 2 min rest x 4
2 min es 12 rpm
2 min rest
2 min es 14 rpm
2 min rest
2 min es 16 rpm
2 min rest
2 min es 17 rpm

OH hold 16kg 2 min 10 sec es

hand to hand sw 16kg x 23
45 sec rest
KB rack squat 16kg x 14
45 sec rest
5 rnds

stretching

[fieldy]

19/1
JM
5k run 11k/ph (last 10 mins at 12k/ph)
stretching

[fieldy]

20/1
JM
clean & press 16kg x 12
double bent over row x 9
double KB squat x 8
snatch 16kg x 16
1 min rest
6rnds

stretching

[fieldy]

20/1

pm
JM
run wearing 10kg vest
10 mins @ 10k/ph
1 x tabata set : 20 sec @ 14k/ph / 10 sec off x 8
5 mins run @ 10k/ph
1 x tabata set : 20 sec @ 14k/ph / 10 sec off x 8
5 mins run @ 10 k/ph
5 min walk
stretching

[fieldy]

21/1
JM
wearing 10kg vest
10 mins @ 10 k/ph
20 mins @ 11k/ph
5k total
stretching

[fieldy]

22/1
JM
snatch 16kg 2 mins es x 3
2 min es 17 rpm
2 min rest
2 min es 17 rpm
2 min rest
2 min es 16 rpm
2 min rest

Jerk 16kg 1 min 30 es x 3
1 min 30 es 12 rpm
1 min rest
1 min 30 es 12 rpm
1 min rest
1 min 30 es 12 rpm

rack hold 16kg 2 min 10 sec es

suitcase squat (12 & 16kg) 24 x 4
JM
stretching

[fieldy]

23/1
JM
LSD - 10k/ph
8k
stretching

[fieldy]

25/1

JM
jerks 16kg 2 min es / 2 min rest x 5
2 min es 14 rpm
2 min rest
2 min es 15 rpm
2 min rest
2 min es 16 rpm
2 min rest
2 min es 17 rpm
2 min rest
2 min es 20 rpm

2 min OH hold 2 min 10 sec es 16kg

hand to hand sw 16kg x 24
45 sec rest
16kg kb squat x 15
45 sec rest
5 rounds

stretching

[Bronson]

Nice works on the Jerks sweetheart. You are kcikng my arse !!

[fieldy]

i don't think so Burkey... but thanks xx

[fieldy]

HAPPY AUSTRALIA DAY !!!

26/1

JM
run
15 min @ 11k/ph
5 min @ 11.5k/ph
5 min @ 12k/ph
1 min @ 12.5k/ph
4 min @ 13k/ph
= 5.8k total
25 min walk cool down with dog.
stretching

[fieldy]

27/1

JM
clean & press 16kg x 13es
double bent over row (12 & 16) x 10
double front squat (12 & 16) x9
snatch 16kg x 17 es
6 rnds

[fieldy]

28/1

JM
5k run wearing 10kg vest @ 4 incline
(10 min @ 10k/ph, 20 min @ 11 k/ph)
10 min walk cool down
stretching

absolutely smashed me today...

[fieldy]

29/1

snatch 16kg 2min es / 2 min rest x 4
2 min es 19 rpm
2 min rest
2 in ees 18 rpm
2 min rest
2 min es 15 rpm
2 min rest
2 min es 12 rpm

snatching comes so much easier with my left hand (even tho i am right handed)

jerks 16kg 1 min 30 es / 1 min rest x 4
2 min es 10 rpm (accidently did for 2 mins)
1 min rest
2 min es 10 rpm (again accidently did for 2 mins)
1 min rest
1 min 30 es 12 rpm
1 min rest
1 min 30 sec es 12 rpm

[Bronson]

snatches are coming along well, nice work little Fieldy :-)

[fieldy]

30/1

5k run @ 10k/ph

20kg jerk prac for strongman comp.
4 min 12 rpm (24R 24L)
*had to film on side to fit top of jerk in screen. Need to learn about this video camera a bit more..

have no idea how to post the actual video on the log.. so the link is below


http://www.youtube.com/watch?v=ADO-dvLxkl0

[fieldy]

1/2
am
45 min cardio circuit

pm
JM
warm up with 12kg & 16kg for 10 mins

jerk prac for strongman comp with 24kg classic bell
4 mins 12 rpm (24L 24R)
* my form is pretty average with the 24's.

<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/AueeMHv9fvo&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/AueeMHv9fvo&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>
rest 5 mins

jerks 16kg 3 mins es 12 rpm / 2 mins rest x 3

swings 16kg x 20 es
45 sec rest
KB front squat 16kg x 15
45 sec rest
5 rnds

15 v-ups x 3

stretching

[Bronson]

My strong little Fieldy. Well Done !!!!!

[Paul in Hobart]

She's come a long way in a short time!
Strong , impressive work , keep it up!

[fieldy]

2/2
JM
5.5k run @ 11k/ph (ran at lunch time, reckon is was around 40 degrees in the gym)
stretching

[fieldy]

3/2

JM

double jerks 12 & 16 x 6 (switching sides each rnd)
snatch 16kg x 17
bent over row 12 & 16 x 12 (switching sides each rnd)
double front squat 12 & 16 x 10 (switching sides each rnd)
flutter kick x 30
6 rnds

stretching

[fieldy]

4/2

JM
run 5k @ 10k/ph wearing 10 kg vest.
stretching

[fieldy]

4/2

JM
snatches 16kg 3 mins es x 2
3 min es 15 rpm
2 min rest
3 min es (left: 1st min 14 rpm, 2nd & 3rd 12 rpm. Right: 1st min 14 rpm, 2nd & 3rd 10rpm)
I really need style correction with my snatches.. my right hand snatches are really bad.
I will video a set tomorrow and post it on here..

Jerks 16kg 1min es x 5
1 min es 22 rpm
1 min rest
1 min es 20 rpm
1 min rest
1 min es 20 rpm
1 min rest
1 min es 20 rpm
1 min rest
1 min es 20 rpm

suitcase squats (12 & 16kg) 25 x 5
stretching

[fieldy]

6/1
am
JM
5k run @ 10k/ph
stretching

pm
made some video's of my crappy snatch technique...

<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/IKmqdQMpPtw&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/IKmqdQMpPtw&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>


<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/oA3djRpDsE0&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/oA3djRpDsE0&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>

technique correction welcome..

[fieldy]

6/1

strongman comp training with 20kg

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<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/qlvsUVyIYR8&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed

src="http://www.youtube.com/v/qlvsUVyIYR8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>

[fieldy]

8/2

JM
jerks 16kg 3 min es 14 rpm / 1 min rest x 3
happy that i maintained 14 rpm for all 3 sets.

swing 16kg x 22
45 sec rest
front squat 16kg x 16
45 sec rest
5 rnds

20 v-ups x 3
stretching

[fieldy]

also.. posted a couple of videos of my snatch technique (it's on page 13 of my training log) would appreciate any comments re technique correction.
cheers fieldy

[Emily]

Hey Fieldy,

Firstly, nice work! You're really improving very quickly.

With your snatch there are three main things I can see that you need to work on at this stage:

1. You have really strong legs, use them! Hinge a bit more at the hips, soften the knees a bit more, and use the extension of hips and knees to drive the moment. Eric St Onge (second platform is) has a good snatch, watch how his legs work: YouTube - Men's SNATCH at the WKC World Kettlebell Lifting Championships 2009 (http://www.youtube.com/watch?v=MUGtP5ket90) and I know I'm posting this one all over the place but it really is nice clear footage of a good snatch, watch the side view in particular YouTube - Maya from the icechamber on the kettlebell snatch (http://www.youtube.com/watch?v=SbJKotatfsk)

2. Keep your neck neutral/in line with your spine. At the moment you're looking forward and it means you're not making the most of the backswing, it results in you pulling the bell up too early, which is working against the bell rather than with it. See the position of Vasily's head as the bell swings back, it remains in line with the spine YouTube - Vasily Ginko Snatch Warm Up (http://www.youtube.com/watch?v=9Ut7fQNAwJ0) and see how looking straight forwards shortens the backswing and forces you into more of a knee dominant movement YouTube - Ron Jones-RKC Snatch Practice Reps (http://www.youtube.com/watch?v=VbjionLP85U)

3. Get the bell moving up and down in a clean, straight line. On your right in particular as you swing up the bell does an arc out to the side of your body.

I hope all of this makes sense, if not let me know! Also, if you can video a set from the side and post that too. Keep filming yourself, it helps immensely to watch yourself and get feedback from others and the earlier the better.

[Emily]

I just watched the jerk set too. Looking heaps better! Fixation has improved a lot.

[fieldy]

thanks heaps Emily.. i owe you beers or something :)

[Emily]

haha just keep training, you're exactly what GS in Australia needs.

[fieldy]

9/2

JM
snatch technique prac with 12 and 16kg

side view of snatch technique:

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focussing on snatch advice from Emily:

<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/S_8zzIZREoQ&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/S_8zzIZREoQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>

strongman comp prac:
jerks 28kg 6es (please excuse crappy fixation and etc, just wanted to see if i could jerk the 28.

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cleans 1 min es 28kg 12 rpm
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stretching

[fieldy]

8/1 PM
JM
15 min run
50m sprint x 10 (walk back to start as rest)
10 min run
stretching

[Emily]

Awesome work! You really are very strong.

The heavier the bell the more you need to focus on fixation, from a safety perspective. Try to get the bell to move straight up and down from rack to OH lockout, this will help you fixate (on the right in particular the bell moves out to the side and back in again as it goes up at the moment). You've got long legs and arms, so you may find you need to make the second dip a bit lower, particularly with the heavier bells.

Keep posting your vids! You have progressed so quickly and should be an inspiration to others who want to have a crack at the strongman/woman comp :)

[fieldy]

thanks for the tips Emily. I find my form so crazy.. you would think that i'm left handed, not right handed. But kb's seem to come more naturally on my left.. maybe i rely to much on my upper body strength on my right and don't use my legs enough? or maybe i'm just fatigued from the set on the left?!? strange..

[fieldy]

10/2

JM

double jerk (12 &16) x 7
snatch 16 x 18
bent over row (12 & 16) x 13
double squat (12 & 16) x 11
flutter kicks x 40
1 min rest
6 rnds

stretching

[Emily]

thanks for the tips Emily. I find my form so crazy.. you would think that i'm left handed, not right handed. But kb's seem to come more naturally on my left.. maybe i rely to much on my upper body strength on my right and don't use my legs enough? or maybe i'm just fatigued from the set on the left?!? strange..

Yeah you have to focus harder on technique on your non-dominant side. I think you may be relying a bit much on upper body strength on the right.

[fieldy]

11/2

JM
5k run (2.5k @ 11k/ph 2.5 @ 11.5k/ph)
5 min run @ 10k/ph in 10kg vest
wearing 10kg vest 2 x tabata sprint sets (@13k/ph)
10 min walk @ 6.5 incline 5
JM and stretching

followed by an arvo of sporto's (netball, hockey and some other weird game that didn't quite work haha )

[fieldy]

13/2

JM
warm up with 12kg snatches

snatch 16kg 3 min es / 1 min rest x 2
3 min es 14 rpm
1 min off
3 min es L14 rpm R1st min 14rpm,2nd 10rpmm 3rd 14rpm

jerks 16kg 1 min es 20 rpm / 1 min rest x 5
40 sec plank hold x 3
suitcase squat (12 & 16) 26 x 5
stretching

[fieldy]

13/2
PM

JM
10k run @ 10k/ph (comfortable run)
stretching

[fieldy]

15/2
AM
boxing circuit with sprints


PM
JM

warm up 12kg snatch

jerks 16kg 3 min es @ 16 rpm / 1 min rest x 3
was happy that i maintained the 16 rpm pace for all 3 sets (2 reps better than last week)

swings 16kg x 23es
squat 16kg x 17
5 rnds

22 v-ups x 3

stretching.

[fieldy]

16/2

JM
15 min run
10 x 50m sprints / walk back to start
1 x tabata set (20 sec 16k/ph / 10 sec off x 8.
10 min run
stretching

[fieldy]

18/2

JM
5k run @11k/ph
stretch

[fieldy]

19/2

interval running session
220m x 8
1 x suicide (end cone @ 110m)
cool down jog
stretching

20/2

JM
warm up 12kg snatches

snatches 16kg 3 min es 14 rpm / 1 min rest x 2
Happy with first set. 2nd set not so good, I fatigued very quickly and grip was very sweaty. Not very happy with set..

jerks 16kg 1 min 20 rpm es / 1 min x 5
50 sec plank hold x 3
suitcase squats (12 & 16kg) 25 x 6
stretching

[fieldy]

21/2

JM
10k run @ 10k/ph
stretching

[fieldy]

had yesterday off as knee was a bit tender. All better today, but decided to leave out squats just to be on the safe side.

23/2
JM

jerks 16kg 4 min es 16 rpm / 3 mins rest x 2
was happy that I maintained 16 rpm pace for both sets :)

jerks 24kg 12 reps es (pace was slow, held at top for count of one sec after lockout, Emily would've been happy with the fixation!)

20kg swings 15 x 5
v-ups x 23
stretching

[Emily]

jerks 24kg 12 reps es (pace was slow, held at top for count of one sec after lockout, Emily would've been happy with the fixation!)


Haha nice work. Bloody good effort with the 16kg jerks too, not easy holding that pace for that long.

[fieldy]

thanks Emily :)

24/2

5k run

[fieldy]

25/2

JM
16kg snatches x 20 es
double jerks (12 & 16kg) x 9
bent over Row (12 & 16kg) x 15
double squat (12 &16kg) 13
fluter kicks x 45
6 rnds

stretching

[fieldy]

26/2

JM
15 min run
2 x tabata runs @ 17k/ph
10 min run
stretching

[fieldy]

27/2

JM

16kg snatch 8 mins 14 rpm (was meant to do x 2 but grip failed on 2nd set )
jerks 16kg 2 mins es x 3 (1st set 20 rpm, 2nd 19 rpm, 3rd 18 rpm)
60 sec plank hold x 3
26 suitcase squats (12 & 16kg) x 6
stretching

[fieldy]

27/2
pm
JM
12 kg snatches 8 mins 15 rpm
stretching

[fieldy]

1/3

2.4k run
push ups
sit ups

[fieldy]

2/3

JM
12kg snatches 4 min es @ 15 rpm
5 min rest
16kg jerks 5 min es @ 15 rpm

double clean (12 & 16kg) x 10
suitcase squat (12 & 16kg) x 12
6 rnds

stretching

[fieldy]

3/3
JM
12kg snatches 8 mins 12 rpm
video of snatches didn't upload for some reason?!?
rest 5 mins
12kg jerks 6 mins 15 rpm

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stretching

[fieldy]

4/3
JM
12kg snatches 6 mins 16 rpm
rest 5 mins
16kg jerks 6 mins 10 rpm (attempted to tape from side view but camera ran out of battery in first 3 mins)

16kg snatch x 11 es
double jerks (12 & 16kg) x 10
bent over row (12 & 16kg in one hand) x 6 es
squat 16kg x 12
sit ups (slow & controlled) x 12
jumping lunges x 20
6 rnds
stretching
25min cool down walk with dog.

[fieldy]

5/3
JM
12kg snatches 8 mins @ 13 rpm
rest 5 mins
12kg jerks 8 mins @ 14 rpm
stretching

[fieldy]

6/3
JM
am
12kg snatches 6 min @ 15 rpm (felt good, would almost go as far to say that technique may be getting better the more i do them!?!?)
5 min rest
16kg jerks 6 min @10 rpm

pm
JM
16kg snatches 2 min es @ 16 rpm / 1 min rest x 4

8/3
JM
12kg snatches 8 min @ 15 rpm
During this set aim was to not 'cork-screw' bell on way up, just flip it over the top: left side was great, no dramas. But right side was shit! my forearm fatigued really quickly when i wasn't doing the cork screw thing on the way up.. and my grip was gone at around 3 mins. This is really annoying coz i know that i can do this.. so decided to go again and if if grip was still shit, would cork screw the bell up.
2nd set: 12kg snatches 8 min @ 15 rpm
again my left was good, a little fatigued from the first set, but no drama to finish the 4 mins. My right again fatigued pretty quickly when i wasn't cork screwing the bell up, so i switched back to it to finish out the 4 mins. My grip on the right was still very fatigued tho which shows on the video.
I will upload both the 1st and the 2nd go for technique advice.

i seem to have gone a little crazy this morning.. i just watched the 1st attempt and it was the full time.. i must have just lost count of how many mins i had done.. but still important to note that i wouldn't have made out the 5 min during this set.

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16kg jerks 6 min @ 14 rpm (i felt fatigued during this set, just a bad training day all round really )
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double clean (12 &16) x 11
suitcase squats (12 & 16) x 13
6 rnds

20kg swing x 20 (going to add a set of heavier swings at the end of each training session to help grip strength)
stretching

[fieldy]

9/3
JM
12kg snatches 6 min 18 rpm (giving lots of focus to fixation)
5 min rest
12kg jerks 8 min 15 rpm
20kg swings x 21
stretching
and a massage :)

[fieldy]

10/3
JM
12kg snatches 8 mins @ 15 rpm (always lose count on the right, coz concentrating so much on technique, so accidently did 5 mins on right)
Focused on the tips from Emily, especially the punch at the top.. and OMG!! that honestly made SO much difference, the ball didn't bounce off my wrist at all and the line was straighter. I filmed it but the freakin camera taped in fast forward or something again (me and technology is not a good mix) so will try and get it fixed tomorrow to upload.
rest 5 min
16kg jerks 8 mins @12 rpm (focus on fixation and bell traveling in a straight line)

KB Bent-over Row (12 &16) x7 es
KB Front Squat x13 (16kg bell)
Slow and controlled Sit-ups 1x13 (4 seconds up and 4 seconds down)
Jumping Lunges x22
6 rnds

20kg swings x 22

stretching

[Emily]

Nice work!

[fieldy]

11/3
JM
12kg snatches 6 min 16 rpm
5 min rest
12kg jerks 10 min 12 rpm
stretching

[fieldy]

sick last week, so had rest from training

mon 22/3

Jm
12kg snatch 15rpm 8 mins
5 min rest
16kg jerks 12 rpm 8 mins

stretching

tues 23/3
Jm
12kg snatches 6 mins 16rpm
2 min rest
12kg jerks 6 mins 15 rpm
stretching

[Bronson]

Good work on the training sweetheart. Can't wait to be back and training with you. You will be smashing me !!

[fieldy]

can't wait for you to be home also !! not long now :)

24/3
JM
OALC 12kg 20 min (switching hands every min) 10 rpm
stretching

25/3
JM
12kg snatches 6 min 15 rpm
5 min rest
12kg jerk 8 min 10 rpm
stretching

i know there is no reason to be.. but i'm a little nervous bout sat...

[fieldy]

sat 27/3
GS comp - Kettlebell Athletica hosted a great comp with a very friendly atmosphere!! Enjoyable day and was nice to meet a few other GS ppl.

10 mins 12kg snatches 84 L 79R

2 min max 16kg jerks (unsure of reps i did - but from memory it wasn't anything memorable and the technique was pretty shoddy)

sun 28/3
went along to Paul's GS technique class, cheers Paul it was a great day and valuable in developing my GS skills.

mon 29/3
had a positively shit day at work today..also had scans done on my foot and i have 'substantial damage' to the ligaments in my foot. So on crutches for a few days and some how managed to cause a shit storm at work because of it?!?!
anywho..

JM
12kg snatches 6 min 18rpm

OACJ 16kg 2 min 11rpm x 4
70 sec plank hold x 2
12 front squats 12kg x 2
20kg swings x 20
shoulder rehab exercises
stretching
felt better after training.. the perfect antidote to a shit day :)

[Emily]

Be careful with that ankle!

Again, you did an awesome job on Saturday.

[fieldy]

it's all good Emily, ankle is getting better by the second.

30/3
JM
12kg snatches 6min 18 rpm
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5 min rest
20 min 16kg OACJ 10 rpm (swapping hands after every 1 min) (was my cardio)
20kg swings x 21 es
shoulder rehab exercises
stretching

[Bronson]

Just look after that ankle !!!! good work though pushing through it :-)

[fieldy]

wed 31st March
rest day

Thurs 1st Apr

JM
12kg snatches 8 min 16rpm
5 min rest

double jerks (12 & 16kg - switching hands each rnd) x 12
bent over row 28kg x 8 es
slow controlled sit ups x 12
body weight squats x 24
6 rnds

20kg swings x 22
shoulder rehab exercises
stretching

[Emily]

How's the ankle going?

[fieldy]

hey mate.. yeh it's pretty good now. Not ready to run yet, but now only slight tenderness when doing kettlebells.
Thanks for ya help with todays sess.. i did the double jerks before i got ya msg.. turned out to be a pretty solid training session for me in the end.

Fri 2nd Apr
JM
12kg snatches 10 min 15 rpm
around 20 min rest

12kg double jerks 10 min 8 rpm
5 min rest

1 min es with 12kg (20 min total)
swing
jerk
squat
high pull
squat
clean
squat
OALC
squat
swing

20kg swing x 23es

shoulder rehab exercises
stretching.

[Bronson]

Big session sweetheart, well done. Looking forward to getting back so you can give me some tips !!

[fieldy]

Sat 3rd Apr

JM
12kg snatches 8 min 16 rpm
5 min rest
16kg jerks 8 min 10 rpm (hold OH for 2 sec count) (these felt hard today, might be tired from the double 12 work yesterday)
5 min rest
12kg jerk 6 min 15 rpm

double cleans (12 & 16kg - switching hands each rnd) x 12
suitcase squats (12 & 16kg - switching hands each rnd) x 14
6 rnds

30 push ups
20kg swings x 24 es

shoulder rehab exercises
stretching

[fieldy]

5 Apr 2010

JM
12 kg snatches 8min 16 rpm
5 min rest
16kg jerks 8 min 10 rpm
5 min rest
12kg jerks 6 min 12 rpm (trying to use alternative rack position - needs some work)
10 - 15 min rest
16kg jerks 5 min (2 min 30 es) x 5 (1st set 14 rpm, 2nd 3rd and 4th sets 12 rpm)

16kg swing x 20
16kg squat x 20 (10es)
6 rnds

4 x 10 push ups
8kg bottoms up x 10 es

shoulder rehab exercises
stretching

[Paul in Hobart]

Looks like you'll be doing jerks with 20kg fairly soon Kath! get your ankle right first though.

[fieldy]

Tues 6th Apr

JM
12kg snatches 8 min 18 rpm
left side was good, right side the reps got a bit dodgy during the last 30 sec, but my forearm didn't blow up like it has in the past.
5 min rest
16kg jerks 6 min 14 rpm
5 min rest
12kg OACJ 60 mins 10 rpm switching hands after every minute (was going to do 20, then thought may as well do 30 min, and so on until I got to 60 min)

20kg swing x 24 es

shoulder rehab exercises
stretching

[Emily]

haha you nut job! 60mins of long cycle. That's awesome and I think probably an Australian record.

[Paul in Hobart]

Yes indeed a very fine effort...and unless anyone can prove otherwise , a record.
Something to aim at...the gentleman's division is blank. I might try it with 24.

[Bronson]

Nice work indeed sweetheart !! massive endurance effort !!

[fieldy]

ha ha.. yeh it got a little dark in the shed, i would've looked like a bit of a weirdo training in the dark.

wed 7th Apr

am
25 min rowing with 10 x 30 sec efforts/ 30 sec active recovery.
pm
rest

Thurs 8th Apr
Jm
12kg snatches 6 mins 20 rpm
2 min rest
16kg jerks 8 min 10 rpm

16kg push press x 15
bent over row x 15 es
v-ups x 20
6 rnds

20kg swings x 25

BURKEY IS HOME TONIGHT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! WOOT WOOT!

[fieldy]

fri 9th Apr

JM
12kg snatches 8 min 15 rpm
this was the first set of 4 min es snatches that my right arm still felt comfortable at the end of the set. :)

12kg jerks 6 min 15 rpm

20kg jerks 2 mins es 12 rpm
24kg jerks 12 es

20kg swings x 26 es

[fieldy]

sat 10th Apr

went to the kettlebell workshop at Iron Edge.. help to fine tune all my base movements.

walk 6k

12kg snatches 6 mins 20 rpm - grip is getting heaps better on the right
5 min rest
16kg jerks 8 min 12 rpm

10 double front squat (12 &16kg) x 2
60 sec side ab brace x 2
20kg swing x 27 es

[fieldy]

sun 11th Apr

12kg OALC 1 hour 40 mins continuous @ 10 rpm, 1000 reps (aim was to get 1000 reps)

20kg swings x 28 es

[fieldy]

mon 12th April

JM
12kg snatches 10 mins 15 rpm (very happy with how my right grip/arm held out.. but was rushing the cadence slightly on both sides.
5 min rest
12kg jerks 6 mins 15 rpm x 2

32kg swings x 5
12kg squats x 10es
5 rnds

[fieldy]

tues 13th Apr

JM
12kg snatches 6 min 20 rpm
5 min rest
12kg jerks 10 min 15 rpm

20kg swings x 29

15 min row (30 sec effort / 30 sec active recovery)

[fieldy]

mon 19th Apr

JM
12kg snatches 6 min 20 rpm
5 min rest
12kg jerks 6 min 15 rpm

16kg jerks 5 min 14 rpm x 4

16kg swings x 22
16kg squats x 12
5 rnds

stretching

[fieldy]

tues 20th Apr
JM
12kg snatches 8 min 16 rpm
5 min rest
12kg jerks 6 mins 16 rpm

[fieldy]

sat 24th Apr
JM
12kg snatch 6 min 20 rpm
20 min rest
16kg jerk 8 min 12 rpm
5 min rest

12kg snatch x 15
16kg push press x 10
16kg bent over row x 10
crunches x 20
body weight squats x 20
5 rnds

20kg swings x 30

stretches

[fieldy]

mon 26th APR
JM
12kg snatches 10 min 16 rpm (form felt like it was slowly getting better)
20 min rest
16kg jerks 6 min 14 rpm ( did on soft mat to take a bit of shock off bad ankle)
20kg swings x 32 es
stretching
shoulder and ankle rehab exercises..

tues.. rest day

wed 28th Apr
JM
12kg snatches 10 min 16 rpm (rushed the cadence and ended up doing more than 16rpm - filmed this set and should be uploaded by tomorrow)
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10 min rest
16kg jerks 6 min 14 rpm (did on mat again.. actually felt pretty good with this set)

16kg swings x 23es
double jerks (12 and 16kg) x 10
5 rounds

stretching and rehab exercises.

[fieldy]

Thurs 29th Apr
JM
12kg snatches 6 min 20 rpm (this was the easiest 6 min 20 rpm yet.. felt good )
3 min rest
16kg jerks 8 min 13 rpm (felt ok.. did on soft matting)
20kg swings x 33s
stretching and rehab exercises.

[fieldy]

fri 30th Apr
JM
3 chin ups x 4

DL
55kg x 5
65kg x 5
75kg x 5
85kg x 3
95kg x 1

stretching and rehab exercises

sat 1st May
JM
12kg snatch 8 min 18rpm
5 min rest
16kg jerks 6 min 14rpm

16kg push press x 10 es
16kg bent row x 10 es
sit ups x 20
push ups x 10
5 rnds

stretching and rehab exercises.

[fieldy]

2nd May
JM
12kg snatch 8 min 16rpm
5 min rest
16kg jerk 8 min 13 rpm

20kg swings x 35 es

stretching and rehab exercises

[fieldy]

5 May

AM
1 chin up
5 push ups (slow / strict chest to floor)
10 sit ups
10 5kg med ball twists
5 dips
10 OH squats (with broom stick)
10 rnds
stretching and rehab exercises.

PM
JM
12kg snatch 8 min 18 rpm (focused on fixation)
5 min rest
16kg jerk 6 min 14 rpm

20kg swings x 36es
stretching

[fieldy]

7 May
JM
12kg snatch 10 min 18rpm
5 min rest
16kg jerk 6 min 13 rpm

20kg swing x 37es
stretching and rehab exercises

[fieldy]

8 May
AM
JM
12kg snatch 6 min 20rpm
5 min rest
16kg jerk 6 min 12 rpm (2 sec count at top)

[fieldy]

10 May

SICK - have cold.. tried Emily's trick and ate a truck load of garlic with no luck.
JM
12kg snatch 8 min 18rpm
10 min rest
12kg jerks 6 min 14rpm

stretch

11 May - REST
12 May -
JM
run (not good for ankle, but work pt)
20 push ups
8 chins
lunges
run
x 6 rnds

will do some GS stuff this arvo..

[fieldy]

12 May
PM
JM
12kg snatch 10 min 16rpm
10 min rest
16kg jerks 6 min 12rpm (jerks used to be my fav, but since hurting my ankle they feel awkward.. not cool)
stretching

[kbellguy]

Hi Fieldy
Are you still comming to Albury at some stage?

[fieldy]

hey mate..
yeh i'll be there around the 17th July and will be at that location till late September. I'm still keen to come train at your gym :)

13 May
JM
swimming
stretching

[fieldy]

14 May
JM

10 x 30kg thrusters
10 x 12kg DB floor press
10 x 20kg lunges
10 x push ups
10 x 50kg deadlift
5 x jumping chins with slow lower
10 x sit ups
10 x med ball twists
10 x hanging leg raises
3 rnds

stretching

[fieldy]

15 May
JM
12kg snatches 10 mins 20rpm (last min on right reps started to go a little wide)
rest 5 mins
16kg jerks 30 sec es 9 reps x 20

2 x 24kg hold for 2 min

stretching

[fieldy]

16 May
JM
12kg snatches 6 mins 17rpm
5 min rest

1a push ups
1b double 12kg front squats
10 - 1 reps

battling ropes 50 reps

2a 12kg floor press
2b 50kg DL
10 - 1 reps

battling ropes 50 reps

3a double 12kg swings
3b hindu squats
10 - 1 reps

battling ropes 50 reps

4a double jerk 12kg
4b bent over row 12kg
10 - 1 reps

battling ropes 50 reps

5a sit ups
5b 8kg twists
10 - 1 reps

battling ropes 50 reps

stretching

[fieldy]

mon 17th
day off (my dog Will very sick)

tues 18th
day off (very sad day - Will had to be put to sleep. He was the best dog ever!!)

wed 19th
JM
12kg snatches 6 min 20 rpm
10 min rest
16kg jerks 1 min es x 10 14 rpm

thurs 20th may
JM
12kg snatches 6 mins 18 rpm
10 min rest
12kg jerks 6 min 14rpm

fri 21st May
JM
FRAN 7 mins (had to wait to use chin up bar during first set, not cool)
done with assisted chins, still trying to learn the kipping chin up.

push ups x 10
sit ups x 15
twists x 20 (10 es)
5 rnds

22nd May Sat
JM
swim -
10 laps freestyle
10 laps breast stroke

23rd May Sunday
JM
12kg snatches 6 min 18rpm
10 min rest
16kg jerk 6 min 12 rpm

[fieldy]

24th may monday
JM
cross trainer - 10 mins mod - hard pace

10 push ups
5 jumping chins, slow lower
10 sit ups
20 med ball twists
40 flutter kicks (20 es)
5 rnds

10 min moderate pace cross trainer

[fieldy]

25th May Tues
decided to give training in the morning a go for a little while..
JM
12kg snatches 6 min 18rpm
3 min rest
16kg jerk 6 mins 12rpm

20 min crosstrainer @ mod - hard pace

stretching

[fieldy]

26th May Wed

JM
12kg snatch 6 min 16rpm
2 min rest
16kg jerk 1 min es x 10 @ 14rpm

rest 40 min

6 x 600m run
stretching

[fieldy]

26th may - PM
had to mention, as a good diet is also part of good training..
I made an EPIC quiche for dinner.. have to say it was the best one yet!!!
very full :)

[fieldy]

thurs 27th May
JM
12kg snatches 6 min @20rpm
5 min rest
12kg jerk 6 min @ 16rpm
16kg swing x 20 es

[fieldy]

sat 29th May - went to the promotional class at Cohesion Gym. Had heaps of fun and a good workout!!

Sun 30th May - rest day
Mon 31st May - rest day

tues 1st June -
JM
warm up with 12kg snatches
16kg snatches 6 min 14 rpm
10 min rest
20kg jerks 6 min 12rpm (was very happy with this, first 6 min set with the 20kg)

rest

10 x push up
10 x sit up
10 rnds

stretching

[fieldy]

Wed 2nd June 2010
JM
12kg snatches 6 min 18 rpm
2 min rest
16kg jerks 6 min 12 rpm

cross-trainer 30 mins

[fieldy]

thurs 3rd june
AM
JM
12kg warm up snatches
16kg snatches 6 min 14 rpm
2 min rest
16kg jerks 6 min 12 rpm

PM
JM
20kg jerks 6 min 12 rpm
20kg swings 40 es

[fieldy]

fri 6th june

JM
12kg snatches 6 min 16rpm
2 min rest
12kg jerks 6 min 14rpm

20 min stepper