Emily's Training - Log 2

[Emily]

Thought I might make a fresh start, fresh goals etc. Next step is MSWC in biathlon in 2010

Thursday 10th December 2009

AM
20 mins cardio, skipping and burpees

PM
10 mins OAJ 24kg 25/25

Friday 11th December 2009

6 mins OAJ 20kg @ 14rpm

OAJ 24kg 3x10es

32 burpees (day 32 of the 100 day challenge, pretty sick of them already)

[jd]

why dont you just knock out 100 burpees and be done with it? :)

[fieldy]

hey.. i've missed being able to read your training log .. congrats on all your achievements recently! look forward to some gs classes in 2010 :)

[Emily]

I think I'd have to do a few more than 100 to get it over and done with, Douse.

Fieldy, looking forward to seeing you again and seeing your progress!

Saturday 12th December 2009

33 burpees

Here's the footage of my failed MS attempt http://www.youtube.com/watch?v=NHCXBTfG7_Q

Very, very ugly set, but quite amusing to watch. Don't have any footage of the successful attempt, think I learnt more from the unsuccessful one anyway.

[Emily]

Sunday 13th December 2009

Jeff's shed, just for old times' sake

Sledge hammer work, alternating between light and heavy sledge hammers for about 25mins, 20 tyre hits each side

Tyre drags, 3 light and 3 heavy about 100m. These made me spew a little in my mouth and destroyed my legs, could barely walk by the end.

Monday 14th December 2009

AM
Snatches 16kg 6 mins 20rpm
First time snatches have felt good in a while.

20 mins cardio, skipping and burpees (had to do yesterday's burpees because I forgot about them)

PM
OAJ 20kg 8 mins 13rpm
I thought my legs would be really fatigued from last night, but to my surprise this was a pretty easy set, it was the shoulders that were a bit sore from the sledge hammer work.

OAJ 24kg 5x10es spread out over an hour. Feeling good, finally getting a bit of speed into the heavy jerks.

[Emily]

Tuesday 15th December 2009

AM
Snatches 16kg 8 mins 15rpm

Swings 20kg 3x1 min es spread out over a couple of hours

20 mins cardio - skipping and burpees 36

PM

OAJ 20kg 6 mins 14rpm

OAJ 24kg 2x10es

[Emily]

Wednesday 16th December 2009

AM
Snatches 16kg 6 mins 20rpm

Swings 20kg 1 min each side

20 mins cardio skipping, burpees (37) and agility run thingys through sticks, the latter were great for getting the heart rate up.

PM

OAJ 24kg 6 mins 8rpm

OAJ 24kg 2x12es

[Emily]

Thursday 17th December 2009

AM
Snatches 20kg 6 mins @ 14rpm
This set felt good, grip was fine

20 mins cardio skipping, burpees -38- and agility run things

PM
OAJ 20kg 6 mins @14rpm

OAJ 24kg 2x15es (fair bit of rest between sets)

[jd]

gotta love those "agility run things" and "agility run thingys through sticks"

[Emily]

Haha damn straight you gotta love them. I did more of the thingys today because I love them so much.

Friday 18th December 2009

AM
Snatches 6 mins 16kg @ 20rpm

20 mins cardio, with the thingys and stuff and burpees 39

PM

OAJ 24kg 60reps (30/30) took 6:15
Hands are starting to get used to the heavy weight, doesn't feel as uncomfortable.

[Emily]

Sunday 20th December 2009

Training at Jeff's, out of the shed and onto the oval...

10 tyre flips, 10 sledge hammer hits each side taking turns with a partner across the oval and back

20 x 20kg MB slams then carry the MB in rack across the oval and back

20 x sandbag snatches then carry the sandbag OH halfway across the oval and back

50 double cleans 2x12kg KB

Carry aquabag (about 15kg) in OH lockout across the oval and back

Sprint dragging tyre halfway across the oval, 30 sec rest, sprint back x 3

burpees 42, 41 (had to catch up and decided to do extra so I'd only have to do 40 Monday)


Monday 21st December 2009

Feeling pretty fatigued from a long week at work and probably too much training so a lightish day today

AM
Snatches 6 mins 16kg 20rpm

20 mins cardio skipping and 43 burpees because I'm stupid and forgot I did extra yesterday so tomorrow I'll do 40.

PM

Jerks 8 mins 20kg 12rpm

[Emily]

Tuesday 22nd December 2009

Snatches 8 mins 16kg 16rpm
Only limiting factor at this pace is grip, but that's improving.

Swings 20kg 2x1min es

Cardio 20 mins (including 40 burpees)

Left it at that today, haven't had enough time off training lately.

[Emily]

Wednesday 23rd December 2009

Snatches 16kg 8 mins @ 20rpm


Thursday 24th December 2009

OAJ 24kg 70 reps (35/35), took about a bit over 7 mins I think
43+44 burpess

Friday 25th December 2009

AM
Snatches 20kg 6 mins 15rpm

PM
OAJ 20kg 6 mins 14rpm
OAJ 24kg 3x10es
45 burpees

Had the weekend off for the most part, except a lot of walking through the hills on dad's farm.

Monday 28th December 2009

AM
Snatches 20kg 50/46 - very annoyed, I wanted to hit 100 but on the 47th rep on the right the bell touched the floor. Still a PR on the left. Will try again later this week.

141 burpees - 46+47+48

PM
OAJ 24kg 10mins 8rpm
Had given myself two weeks from last Thursday to hit 80 but since I stuffed up my snatch set this morning I decided to do it today. PR by 10 reps :)

[jd]

Emily

Youre a machine

[Bronson]

Congrats on the PR mate !!

[Emily]

Thanks, Jason. Looks like you've been working pretty hard of late!

Tuesday 29th December 2009

20 mins OALC 16kg 12rpm swapping hands on the minute

[Emily]

Wednesday 30th December

Much needed day off

Thursday 31st December 2009

Tried again to hit the 100 snatches with the 20kg. Pitiful effort! Bell hit the ground on the 49th rep on the left. Was dead hanging for the last 9 reps or so, so it was a bit of a lost cause anyway. Had a breather for about 30 secs then did the right side. So fatigued that I only made it to 40 reps, and still had to dead hand about the last 7. Very, very discouraging set.

burpees - 99 (49+50)

Friday 1st January 2010

Hate not doing what I set out to do, so had another crack at the 100 snatches with the 20kg. I also got some very sage advice from Cate and the Ice Chamber crew yesterday about snatching, so felt better prepared to tackle the set this morning.

Made it! 50/50 7 mins PR :)

Grip was a gazillion times better than yesterday and it was only really the last few on the right that were dead hangs. The stuff Cate and the Ice Chamber crew told me made a HUGE difference. The snatch is such an incredibly technical lift, far more so than jerks, and small adjustments to technique can make a massive difference, particularly with a reasonably heavy weight (and for me the 20kg still feels heavy for snatches).

Great way to start the new year!

Oh and then 51 burpees.

[fieldy]

great work on the PR.. can i ask what the advice was that was given to you??

[Emily]

Sunday 3rd December 2010

Jeff's shed. I got talked into this one, really I should have been resting.

Aquabag clean and press 30
Large slosh ball cleans 2x20
Aquabag OH lunge 2x10es
Large slosh ball shouldering 2x5es
Step up lunge with aquabag in rack 1x15es, 1x10es
Burpees 52

My legs were jelly by the end of this session.

Monday 4th December 2009
Legs and glutes already sore when I work up, but I'd planned my week's workout on Friday and really wanted to stick to it so:

AM
Snatches 20kg 6 mins 15rpm
surprised I made it through this given how trashed my legs were.

Swings 24kg 2x20es

20 mins cardio - skipping and 53 burpees


PM
Jerks 20kg 8 mins 13rpm
Wasn't that puffed doing these but legs were feeling it, especially as quads and glutes had gotten progessively sorer and tighter throughout the day

Jerks 24kg 2x15es

[Emily]

Hey Kath,

the advice given to me about the snatches was:

* you want to catch the handle in the "finger lock" (lock between thumb and forefinger) at just the right moment so this lock tightens. The timing is crucial, and it's hard to explain, but you'll know when you get it right. I only get it right about 30% of the time on a good day at the moment, but even that much saves your grip heaps

* timing with snatches is very important, you need to keep a really even pace (I find this quite hard to do, especially when I'm concentrating hard on technique)

* don't let the bell pull you down, and don't try to pull the bell up, you need to follow the bell

* you need to be very mindful when snatching because there is no room for technical error

[fieldy]

hey mate.. cheers for that.
Yeh my snatch technique needs heaps of work (so always keen for advice).. hopefully we can go through all of this in some of your GS classes to try and nut out some of the probs..

cheers
fieldy

[Emily]

No worries, Kath. Are you interested in the strongwoman stuff the WKC have started? I reckon you'd be really good at it.

Tuesday 5th January 2010

Snatches 16kg 8 mins 18rpm
This was pretty easy

Swings 24kg 1x30es
bit of a tear and a couple of blood blisters on the left - problem is I can never feel when it's happening, so it's not until I put the bell down that I realise I've stuffed my hands up. It's not too bad, though, I'll just have to do light snatches and no swings for a couple of days.

20 mins cardio including 54 burpees

PM
Jerks 20kg 6 mins 14rpm
My legs are still very sore from Sunday so this was a hard set.

Jerks 28kg 6es

[Emily]

Wednesday 6th January 2010

AM
Snatches 16kg 6 mins 20rpm
Managed to do these without aggrevating the tear in the middle of the left hand, which is a good sign.

20 mins cardio including 55 burpees

PM
Jerks 24kg 8 mins 9rpm
Legs still tired from Sunday so this wasn't easy today.

[Emily]

Thursday 7th January 2010

AM
Snatches 6 mins 20kg 15rpm
Since snatches with the 16kg were fine I thought I'd test the tear in my palm with 20kg. It was fine, no further tearing and no pain, so think I'm finally getting the finger lock right.

20 mins cardio including 56 burpees

PM
Jerks 20kg 10 mins 12rpm - 120 total, which is a PR for me by 10 reps :) This set was actually very comfortable.

Jerks 28kg 6es

[Emily]

Friday 8th January 20120

AM

Snatches in my flat was aiming for 6 mins at 15rpm, did the 3 mins on the left but stopped at 38 on the right. Annoying. My flat is pretty hot and I was sweating a lot and made a nice slippery chalk paste.

Burpees 57

Walked to work 90 mins

PM

OAJ 20kg 6 mins 14rpm
First day all week my legs have almost felt ok

OAJ 28kg 2x6es



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[Emily]

Monday 11th January 2010

Had a very bad night's sleep last night, my flat is very hot and I don't have any air con. This week is going to suck!

AM
Snatches 20kg 6 mins 16rpm
Surprisingly, this was fine. Grip was all good.

Swings 24kg 1x20es

20 mins cardio including 58+59 burpees

PM
Jerks 20kg 10 mins 13rpm PR by 10 reps :) Reasonably comfortable set, but adding that extra rpm is going to take a while.

Jerks 28kg 2x6es

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[Emily]

Tuesday 12th January 2010

Little bit sore from yesterday's training, not bad but the first time I've felt a GS workout in a while.

AM
Snatches 16kg 8 mins 18rpm

Swings 24kg 1x20es

20 mins cardio including 60+61 burpees

PM
Jerks 20kg 6 mins 14rpm

Jerks 28kg 1x6es

[Emily]

Wednesday 13th January 2010

AM
Snatches 20kg 6 mins 15rpm
No worries at all with this.

20 mins cardio including 62+63 burpees

PM
Jerks 24kg 6 mins 10rpm
Crappy set. Bad pace and some dodgy reps.

[Emily]

Thursday 14th January 2010

6 mins snatches 16kg 22rpm
This is as fast as I can go and still fixate I have no idea how people get 25-27rpm, that's amazing. Felt pretty good, not as puffed as I was expecting to be.

20 mins cardio including 64+65 burpees.

[Emily]

Monday 18th January 2010

AM
Snatches 20kg 6 mins 16rpm
No problems, almost ready for 17rpm.

Cardio 20 mins including 66+67 burpees

PM
Jerks 20kg 8 mins 14rpm - 112 reps, fastest I've ever done this much.

[mick valentine]

please stop, or maybe i'll have too..................... ;-)

[Emily]

stop what? The burpees?

Tuesday 19th January 2010

AM
Snatches 16kg 6 mins 20rpm
Tore a blister off under my left index finger and it keeps re-opening, despite having 3 days in a row off snatches, because it's in a spot where I can't avoid it rubbing on the handle. Most annoying. May have to give it a break tomorrow.

Cardio 20 mins including 137 burpees (68+69)

PM
Jerks 16kg 10 mins 16rpm - PR by 10 reps :) Feet were very sore after this.

[mick valentine]

Keep the burpees, just stop being so bloody good under the bells, you're shaming many of us mere males :-)...

Oh and great work mate, you're killing it at the moment.

[Emily]

haha I don't think I'm shaming anyone except those people who talk the talk but don't walk the walk.

Wednesday 20th January 2010

AM
No snatches today, want to let the blister under my index finger heal properly. So instead did 300 burpees (continuous) 23:53. I think that puts me in enough burpee credit to have a few days off sometime soon.

PM
OAJ 6 mins 24kg 10rpm
Much better than last week's set, better pace and no obviously dodgy reps.

[Emily]

Thursday 21st January 2010

AM
Snatches 20kg 6 mins 17rpm 102 reps total PR :)
Grip was pretty good, started to go on the left on the last rep but no dead hangs.

Cardio including 70 burpees

PM
Jerks 20kg 6 mins 14rpm
Finally got a good even pace at this rate.

[Danny boy]

Wow Emily! Awesome numbers lately especially in the burpees 300 in under 30mins is pretty damn good. Probably proof of the GS carryover into a wide range of skills and endurance. My training has always been such a mish mash of stuff mianly because I kinda like the variety and the butterflies of before a new session crushes me. Maybe it's time for me to specialize for a while see how my numbers start to stack up. When Rick bought Cotter to town he commented on my Snatch and OALC form and suggested I give up everything else for a while. I must admit I am probably spinning my wheels a bit right now.

Anyways sorry for the rant! Good luck with everything although with your work ethic looks like you wont need it!

Dan.

[Emily]

Hi Dan,

no worries about the rant, I'm partial to a bit of a rant myself.

Haha the burpees were pretty slow so they weren't as bad as they sound, the GS definitely helps cope with the tedium of this sort of thing.

I love the GS training because you can get measurable results, that's what keeps me motivated. I thought I'd get bored doing the same thing day in and day out, but I actually really look forward to my training most days (there's always the odd one where you feel like saying "stuff it" and eating chips and icecream instead). So, if you do decide to go for it and train just GS for a while I'm sure you'll find it very rewarding (either that or never want to do another snatch ever again).

Best of luck with your training whatever you decide to do!

Emily

[Emily]

Friday 22nd January

10 mins OAJ 20kg 140 reps PR by 10 reps :)
MSWC numbers for under 60kg, very excited, now I just have to work really hard on my snatches.

[Paul in Hobart]

Brilliant Emily , well done.
The Phoenix

[Emily]

Thanks, Paul, but it's not as good as I thought it was.

Technique gets a bit sloppy in spots. The best advice I can give anyone training in isolation is: video yourself often! How something feels and how it looks can be quite different, especially when fatigue kicks in.

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[jd]

hey Emily, it still proves you have the capacity, so well done

Paul, what does "The Phoenix" mean?

[Emily]

Monday 25th January 2010

AM
Snatches 8 mins 20kg 13rpm - total 104 reps PR by 2 reps :)
This was my first 8 min set with the 20kg and I'm really surprised I lasted that long.

20 mins cardio including 66 + 77 burpees

PM
OAJ 20kg 6 mins 14rpm
Focussing really hard on good pacing and fixation

OAJ 28kg 8es

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[Emily]

Tuesday 26th January 2010

10 mins OAJ 24kg 90 reps PR by 10 reps :)

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[Paul in Hobart]

Fully sick , Iron Lady!

[mick valentine]

Another great set mate, you really are "flying high" at the moment.

Mick
oh and Paul, "Fully sick", you got one of your kids writing your posts now or something ;-)

[Emily]

Thanks, fellas. Probably sounds more impressive than it is, though, the 140 with the 20kg was a lot harder and even the fast set I did today with the 16kg was harder - I'm just good at the slow stuff.

Wednesday 27th January 2010

AM
Snatches 20kg 6 mins 16rpm
Hard this morning, bit more fatigued from yesterday than I thought.

Cardio 20 mins including 78+79 burpees

PM
OAJ 16kg 8 mins 18rpm

[Emily]

Thursday 29th January 2010

OAJ 8 mins 20kg 14rpm
Really concentrating on fixation.

[Emily]

Monday February 1st 2010

AM
Snatches 6 mins 14rpm
Didn't feel great today, been working too much lately and it's starting to take it's toll.
Straight into 161 burpees (80+81)

PM
OAJ 20kg 5 mins 14rpm
This was meant to be 6 mins but I lost concentration. BAD day for training.

OAJ 28kg 12/12
This was today's only good set. Felt strong with these and first time I've jerked the 28kg with the right grip (all the other times I've been crushing the life out of the handle for fear of concussing myself).

Tuesday 2nd February 2010

AM
Snatches 16kg 6 mins 20rpm
Still not feeling great. Think this week will turn into a light week.

Cardio 20 mins skipping and 82 burpees

OAJ 16kg 20 mins 140 reps (one hand change)
I just wanted to see if I could hold onto it for this long. Limiting factor definitely the hand discomfort. I'll go faster next time (won't be doing it again soon, though)

[Emily]

Wednesday 3rd February 2010

507 Burpees 48:31 - very slow, but done without breaks. Won't be doing that again in a hurry.

Thursday 4th February 2010
Off, sick

Friday 5th February 2010
Snatches 6 mins 16kg 18rpm
88 burpees

Have been feeling very ordinary training lately, in particular feeling like I've go nothing in my quads (those burpees weren't fun). Found out my iron levels are pretty low. Silly me should have got them checked months ago, but thought I was feeling tired because I was working too much etc. Anyway, it's frustrating because my training have taken a dive over the last couple of weeks, but at least it's fixable.

Monday 8th February 2010
Snatches 20kg 42 or 43/45 6 mins
Another crappy set, felt dizzy and nauseous after, still feel like my legs have nothing in them, hopefully it's just the iron deficiency.
89 burpees

Jerks 20kg 6 mins 15rpm
I'm pretty sure this is the fastest I've done jerks with the 20kg and I was actually ahead of pace so that's something - first half decent set I've had in a while

Jerks 28kg 8es
Got through with good technique but legs were jelly and I felt a bit afterwards. I may have to cut back on the assistance work for a couple of weeks.

[Emily]

Tuesday 9th February 2010

AM
Snatches 20kg 6 mins 14rpm
Still feel like have I no steam, but this set felt better than yesterday's thankfully. Unfortunately I tore that spot under my index finger again, it's in a really crap spot because it can't be avoided with the finger lock so even several days off snatching the 20kg isn't enough time to allow it to heal enough. Going to have to play it by ear with the snatches until it's right. Frustrating!

I taped this morning's set from the side to get some feedback from Cate.

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This is what she said:
Ok..It looks very good so what I'm seeing is subtle.

It doesn't look like you "wait" for the bell out of the backswing at some points (not every rep). The other thing you may want to play with is creating a bit more of a knee bend when the weight comes back...that gives you more space to create power. So, at the back of the swing the weight is on the heels, as you are shifting it towards the balls of the feet "dip" just a bit more, then extend the knees. Make sense? It is a timing thing, but you look like you could create a bit more power with the legs like you are doing with your jerks. Right now on some reps, you are not getting enough space nor are you quite there with the timing. These are very subtle points.

90 burpees. Only 10 days of the burpee challenge left!

[Emily]

PM
OAJ 6 mins average 15rpm (started a bit quicker)
Trying to push the pace on the jerks without compromising fixation. Legs a bit bent when I reset rack on the left, need to work on getting them straight, rack on the right is much better. Few drops may have been a little bit quick, but this is the first set I've done in over a week that hasn't felt crap so I'm happy and six weeks ago 6 mins at 14rpm was nearly killing me, so there's progress.

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[Emily]

Wednesday 10th February 2010

AM
276 burpees, taking me up to day 94 of the burpee challenge. Almost finished!

PM
OAJ 20kg 12mins (one hand change) 10rpm
PR as far as time goes :)

[mick valentine]

Wednesday 3rd February 2010

507 Burpees 48:31 - very slow, but done without breaks. Won't be doing that again in a hurry.



you're a fucking lunatic, 507 burpees in one set.... hope they were all FULL push-ups ;)

M

[Emily]

Thursday 11th February 2010

AM
189 burpees taking me up to day 96 of the burpee challenge.

PM
OAJ 16kg 6 mins 20rpm
Hard! We got the ZK platform back in the showroom and it really is very nice to lift on. The sound of lifting shoes hitting wood is a beautiful thing!

OAJ 28kg 8es

[Emily]

Friday 12th February 2010

300 burpees 21:14, cut a few minutes off my last time. Only 90 tomorrow and then 100 on Sunday and I am done with the burpee challenge and will aim to never to another burpee as long as I live!

[Emily]

Saturday 13th February 2010

190 burpees. Have now finished all my burpees for the burpee challenge. Woohoo!

[Emily]

Monday 15th February 2010

AM
Snatches 20kg 6 mins 14rpm
Thankfully didn't tear that spot under my index finger that keeps opening up. This is the best I've felt snatching in the last couple of weeks, energy levels are still not great, but I feel like I can start making progress again so I'm happy.

Cardio - 20 mins skipping. No burpees!

[Emily]

PM
OAJ 20kg 6 mins 15rpm
Getting the pacing a bit better. This is still hard. Fast is not my thing.

OAJ 28kg 8es
My stomach made the most ferocious gurgle when I went to bump the bell off, scared the crap out of me and I nearly lost the bell.

[Bronson]

yeah that stomach noise happens to me a fair bit on the heavier bells, rather unsettling !! normally only on one handed work though

[mick valentine]

PM
My stomach made the most ferocious gurgle when I went to bump the bell off, scared the crap out of me and I nearly lost the bell.

Big night last night perhaps??? ;)

[Emily]

yeah that stomach noise happens to me a fair bit on the heavier bells, rather unsettling !! normally only on one handed work though

Haha and the left is always heaps worse than the right. Doesn't feel that great either, it's a bit gross.

And Mick, I know I have a reputation as a massive party animal, but last night was spent having a quiet dinner at the pub with a couple of friends (no alcohol for me) and I was in bed by 10. I did eat quite a bit of dessert, though. That may have had something to do with it.

[Emily]

Tuesday 16th February 2010

AM
Ran 20 mins. I actually ran pretty fast, don't know how far I went but I've never run that fast in my life and I was even overtaking people (instead of being overtaken). It still sucked though, don't know how people do it.

PM
Jerks 20kg 8 mins 12rpm
Ok now I know why I don't run, that jerk set was a lot harder than it should have been.

[Emily]

Wednesday 17th February 2010

AM
Snatches 20kg 6 mins 14rpm
Felt pretty good this morning, bit more puffed than I should have been but grip was good.

20 mins skipping

PM

Jerks 20kg 6 mins 14rpm
I'm never running again, ant tib, adductors and quads all sore so these jerks weren't fun.

[Emily]

Thursday 18th February 2010

AM
Snatches 20kg 6.5 mins 12rpm (accidentally did an extra 30 sec on the right because I wasn't paying attention). First time in a while I've done two days of snatches in a row with the 20kg without tearing the spot under my left index finger, very happy.

20 mins skipping

PM
OAJ 24kg 6 mins 10rpm
Legs still fried from that stupid run. Never again!

[Emily]

Today's snatch set, still working hard on perfecting technique

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[luro]

Emily when you're splitting two lifts over AM/PM workouts approximately how long would you say each session is?

i am thinking here of e.g. snatch in morning, jerk in afternoon, not something crazy like the 500 burpees in one session workout :)

i've read through your log #2 but not much of the old one yet - it seems that you are doing one "money set" - sometimes followed by assistance work, and sometimes followed by cardio ?

[Emily]

Hi Leon,

an ideal day for me would look like this:

AM
Snatches 20kg (main set) 6-8 mins

5 or so mins rest

Heavy swings (24kg) 1-2 sets 20-40 reps

20 mins cardio

PM
Jerks (mostly 20kg) 6-10 mins

As much rest as I feel I need (this can be up to 30 mins)

Assistance jerks 28kg 1-2 sets 8-15 reps

I've backed off on the assistance work lately because I've been feeling pretty tired, but will start to reintroduce it slowly.


Friday 19th February 2010

AM
Snatches 20kg 6 mins 14rpm
Felt pretty good and hands held up fine. That's 4 days of snatching the 20kg this week, very happy. Will have a crack at 5 next week.

20 mins skipping

PM
Jerks 16kg 6 mins 18rpm
Felt good, made sure I had good fixation on each rep.

Jerks 28kg 8es
Had about 30 mins rest after the set with the 16kg and these felt good today.

[mick valentine]

20 mins skipping

Just out of curiosity being the old pug that I am, is that one 20 minute round or do you break it up?

Mick

[luro]

that's hilarious re the stomach noise with jerks. that happens to me too sometimes - it's like a watery gurgle.

thanks for sharing your ideal workout day Emily. i think i will try more abbreviated workouts but training twice a day.

can i ask another question - how do you count RPM? i see you have a gymboss but you don't have it set to beep every rep. do you watch a large clock or just count seconds in your head?

i wish there was a giant size gymboss. the beeps are useful but the display is just too small to read during a set. i have a large digital clock so i will probably use gymboss for rep beeps and the digital clock to keep track of minutes ..

[Emily]

Mick, that's 20 mins continuous usually, sometimes if I get bored I break it up with star jumps or something.

Leon, I usually set the gymboss to either 30sec or 1min intervals. I try to feel the pace as much as possible because in a comp you may not have a clock face and may only be told when each minute is done (this was the case in Vegas). Sometimes I have to count, eg for 15rpm snatches I have to add a count of two to the rep count in lockout to get an even pace (1-1-2, 2-1-2 etc) for jerks sometimes I can figure it out with the breathing, how many breaths and how quick in rack and lockout (for example with 14rpm I can get two shortish breaths in rack and one overhead). I am always working on pace, and some days are much better than others, but it does make a big difference having an even pace.

Monday 22nd February 2010

AM
Snatches 20kg 6 mins 15rpm
Felt pretty good

Skipping 20 mins

PM
Jerks 20kg 6 mins 15rpm
This pace is still hard, but getting easier. I did 3 sets of 10 push ups on Saturday and my chest is still really sore so that didn't help.

about 45 mins rest (because the main set took a lot out of me)

Jerks 28kg 8es

[Emily]

Tuesday 23rd February 2010

AM
Snatches 20kg 6 mins 12rpm
The aim is to snatch 5 days this week with the 20kg, it'll be the first time I've done that much in one week so will definitely need a couple of lighter days.

Run 20mins. I know I said I'd never do it again but I'm an idiot. I went slower this time. Hope I'm not going to be sore for days again.

PM
Jerks 20kg 8 mins 12rpm

[jd]

running long time sucks for hip mobility

i reckon you should revisit burpees and knock out 100 for time, would be interested to see how quick you do them

[Paul in Hobart]

running long time sucks for hip mobility


OTOH I have found sprinting fixes it :)

[Emily]

Jamie I think you're well aware of my burpee policy as it currently stands: burpees suck and I will avoid them at all costs.

Maybe I'll have to give the sprints a go, only problem is finding somewhere close to work to do them that isn't full of cyclists and joggers.

Wednesday 24th February 2010

Snatches 6 mins 20kg 14rpm
Definitely back in the game, this was very doable and I wasn't even that sore from the stupid running.

[Bronson]

Even with my frame Emily I found sprinting helps hip mobility, along with other athletic persuits....... LSD type running kills it.

[Emily]

ok well on those recommendations I'll look into finding somewhere I can do some sprints. What would be a good distance for me given I'm a shit runner and given I'm training for GS?

Thursday 25th February 2010

AM
Snatches 20kg 6 mins 12rpm

4 days in a row and hands are fine so I'll make it to the end of my first full week of snatching the 20kg. Woohoo!

20mins skipping

PM
OAJ 20kg 14mins 142reps (71/71) one hand change

This was heaps easier for me than 10 mins at 14rpm, in fact I could have kept going and might try for 16mins in a few weeks, perhaps I'll do that for the comp. The only thing that concerns me is cutting off the circulation to my hands, I don't want to end up doing any damage, the feeling usually comes back pretty quickly though.

[fieldy]

if ya don't mind the drive ya can come out to laverton and we could do sprints together at the sports oval at work, or at the Watsonia sports oval.. ?? I prefer doing sprints with someone else.. offers there if ya wanna?!

[Paul in Hobart]

Emily with sprints the aim is to activate the extensors (& thereby shut off any tight hip flexors) and balance the quad dominant KB jerks. Explosive movements tune the CNS to work quickly.

The distances aren't that important.
I would experiment with anywhere from 20-400m. The longer distances can be used to improve the anaerobic threshold. Expect sprinting to really take it out of you! But start conservatively...

[jd]

Emily you could sprint around Melbourne city, maybe some bag snatching

If you do start sprinting then i would suggest dedicated stretch/mobility sessions, particularly around the hips. Always mobility drills before training. Initially calves and hammys may feel the pinch.

I wouldnt get into 100% efforts for a few weeks. With sprinting you dont need to do truckloads of work.

Just 4 - 5 reps of 100m @ 70 - 80% max with 3 - 4 minutes rest between sets may suffice.

Maybe 2 x 200m, 2 x 100m, 3 - 4 x 100m with 3-4 minutes rest between sets.

If youre interested i have some very challenging sprint workouts. Let me know and ill send em through to ya

[Emily]

Thanks guys.

Kath I may take you up on your offer, but it would probably have to be on a weekend.

Jamie, yep send the programs through, that would be great.

Friday 26th February 2010

Had the pleasure of training with Giorgio from Syndey this morning. Very nice to have someone else to train with, especially someone who knows what they're doing!

Snatches 20kg 6 mins 14rpm
This was surprisingly easy, I thought perhaps the extra long set of jerks yesterday may have affected my grip/hands but it doesn't seem to have been the case. And I made it through 5 days of snatching in a row for the first time ever so I'm stoked.

About 10 mins rest while Giorgio did his jerk set

Jerks 16kg 6 mins 18rpm
This was hard after the snatches! But kept good form till the end. I figured this was enough cardio for today too.

[Emily]

Monday 1st March 2010

AM
Snatches 20kg 6 mins 16rpm
Felt pretty good, form is still improving and I'm getting better at the timing on the left.

20 mins skipping

PM
OAJ 20kg 6 mins 15rpm
Felt better than it ever has before, this speed is still hard for me and I'd struggle to maintain it beyond 6 mins, but definitely much better than a couple of weeks ago.

OAJ 28kg 8es

[Emily]

Tuesday 2nd March 2010

AM
Snatches 20kg 7 mins 12rpm
Trying to build up to the point where I can do 8mins at least once a week, so getting closer. This set felt pretty good.

Swings 24kg 20es
Just reintroduced these, have been paranoid about tearing my hands, but this was fine so will keep doing them,.

20 mins skipping

PM
OAJ 20kg 8 mins 12rpm

about and hour's rest

OAJ 28kg 6es
Hard today, did them at 4.30pm and have been up since 4.30am and probably haven't eaten enough.

[Emily]

Wednesday 3rd March 2010

Snatches 20kg 6 mins 15rpm
Felt good, grip was fine.

about 20 mins rest

Jerks 24kg 6 mins 8rpm

about 5 mins rest

Jerks 16kg 16rpm

about 5 mins rest

Swings 24kg 20es

Good training session and I'm done for the day, which is nice.

[Emily]

Thursday 4th March 2010

Snatches 20kg 6 mins 12rpm

about 45 mins rest

Jerks 20kg 6 mins 14rpm
Very happy I got through this so close to the snatches and felt pretty good

Jerks 16kg 6 mins 16rpm

Swings 24kg 20es

[Emily]

Friday 5th March 2010

The glands in my throat have been up and down all week and yesterday afternoon I had a bit of a temperature and a massive headache so at ate A LOT of raw garlic and this morning's session was awesome (poor Giorgio, though, because he probably could have smelt me from the other side of the room).

Snatches 20kg 6 mins 15rpm
Felt very good, starting to get the timing with the legs better. Been great having Giorgio around to discuss technique with, especially as we both have to work on similar things, and we've both improved a lot in just a week of training together.

about 20 mins rest

Jerks 24kg 6 mins 8rpm
Felt strong

about 15 mins rest

Jerks 20kg 6 mins 12rpm
Felt very good and very surprised these were so easy after the set with the 24kg

about 10mins rest

Swings 24kg 25es

This was such a fun session, really very enjoyable. Garlic power!

[Emily]

Monday 8th March 2010

Snatches 20kg 6 mins 14rpm
These sucked this morning. I bashed the back of my left hand on Saturday and it's pretty badly bruised, which may have contributed to my grip on the left being frustratingly bad today. Still not feeling 100% either, some sort of virus I think.

Lots of rest

Jerks 20kg 6 mins 15rpm
These actually felt ok, much to my surprise.

More lots of rest

Jerks 16kg 6 mins 18rpm

Swings 24kg 30es
Felt good, going to keep increasing the swing volume to help with the snatches.

20mins skipping

Lower trap/rhomboid activating exercises with a couple of 2kg club bells. Right infraspinatus has been a bit cranky lately, actually a lot cranky, and I think it's due to rhomboids and traps not doing their job properly with the snatches so hopefully these exercises will help.

[Paul in Hobart]

Lower trap/rhomboid activating exercises with a couple of 2kg club bells. Right infraspinatus has been a bit cranky lately, actually a lot cranky, and I think it's due to rhomboids and traps not doing their job properly with the snatches so hopefully these exercises will help.
Great training of late Emily! You'll smash the SW challenge!
Maybe try some snatch hi pulls + topical garlic paste for your mooscles?

PS did you get my txt?

[jd]

Hi Emily

Have you seen Assess & Correct? Some good activation drills on that

[Emily]

Haven't seen Assess & Correct yet, will take a look. I got some good ones from Andrew Lock and they worked really well the last time I used them.

Tuesday 9th March 2010

Snatches 20kg 6 mins 16rpm

45mins rest

Jerks 20kg 8mins 12rpm

Swings 24kg 30es

20 mins skipping

Rhomboid/trap exercises.

[Emily]

Wednesday 10th March 2010

Snatches 20kg 7mins 12rpm
Left hand is still pretty bruised and grip isn't as good as it should be on that side, but this set felt ok.

30mins rest

Jerks 20kg 6mins 14rpm
Really, really good set. Finally getting to the point where I can rest a little bit more overhead and a little bit less in rack which means that even at this pace, which is still fastish with the 20kg for me, I know my reps are good.

Swings 24kg 30es

20 mins skipping

Rhomboid/trap exercises

[Emily]

Thursday 11th March 2010

Snatches 20kg 6 mins 16rpm
Ok set. Left hand still giving out a bit earlier than it should. Timing on the left still needs refining, some days it seems pretty good, others not so good.


http://www.youtube.com/watch?v=BCUIlfpwIwc

About 20 mins rest

Jerks 20kg 8 mins 12rpm

About 5 mins rest

Swings 24kg 30es

Ran for 20mins, fresh paint in the office and it stinks a bit so didn't want to do my cardio inside. Running still sucks.

[Emily]

Friday 12th March 2010

Snatches 20kg 7mins 12rpm

Jerks 24kg 6 mins 8rpm

Jerks 16kg 6 mins 18rpm

Swings 24kg 35es

Skipping 20mins

Monday 15th March 2010

Snatches 20kg 8mins 12rpm
Only the second time I've lasted 8 mins so pretty happy. Felt ok, grip on the left was starting to go on the last few reps.

45 mins rest

Jerks 20kg 6 mins 15rpm
hard after the slow snatches! The extra time in OH lockout kills me.

Swings 24kg 40es

Cardio 20 mins - skipping and some high pulls outside the legs to try to help with my right shoulder which is still giving me the irrits, but isn't getting any worse thankfully. Being on the computer and using a mouse all day isn't helping though.

[Emily]

Tuesday 16th March 2010

Snatches 20kg 6 mins 16rpm
Technically this is probably the best set I've ever done, still got some refining to do but this felt very good.

about 45 mins rest

Jerks 20kg 8 mins 12rpm

Swings 24kg 40es

20 mins cardio including 3x20 high pulls with 2x8kg bells. Still doing the trap/rhomboid activating exercises too but have switched to a lighter weight and much higher reps and that seems to have helped.

[jd]

hey Emily

Dont know if youre already using one, a cordless mouse. You can keep it right in front of you

[Emily]

Wednesday 17th March 2010

Snatches 20kg 6 mins 12rpm
Tore a little blister that had started on Tuesday and it's in that crap spot under my index finger so no snatches until next week to let it heal.

Jerks 24kg 6 mins 8rpm

Jerks 16kg 6 mins 18rpm

Skipping 20 mins

Thursday 18th March 2010

Jerks 20kg 16 mins 10rpm 1 hand change. PR by 2 mins and 20 reps :) Felt really good.

Ran 20 mins (been painting at work again and I hate the smell of paint fumes), HR was between 190-195 for most of it.

[Emily]

Friday 19th March 2010

Jerks 20kg 8 mins 15rpm
This was a PR as far as holding that pace goes. It was not a lot of fun though. Particularly since last night a ate a gigantic salad with a whole sweet potato, half a packet of baby spinach, about 20 baby roma tomatoes, a whole avocado and two kangaroo sausages. There was probably enough there for 4 people (I had to put it in a big saucepan because I didn't have any bowls big enough). But the reps were solid.

20 min run. Legs had nothing in them and barely got my HR over 180.

Then had a bit of a spew, something I haven't done in a long time. Due for a light week next week and very much looking forward to it.

[Emily]

Monday 22nd March 2010
Not much! Eating a lot (including some very good sticky date pudding) for my 29th birthday.

Tuesday 23rd March 2010
Supposed to be the start of a light week but couldn't resist 20kg snatches

Snatches 20kg 6 mins tried to hold 18rpm and was pretty close but couldn't get the last 3 reps out on the left (and kept it even on the right) so total 102 snatches. Form felt pretty good.

30 mins rest

Strongman rank with the 24kg
4 mins jerks 12rpm - happy I could hold this pace after the snatches
4 mins cleans 12rpm (actually a little faster)

[Paul in Hobart]

Great training and...many happy returns for yesterday!

[Emily]

Thanks, Paul.

Wednesday 24th March 2010

Upper back is pretty sore from yesterday! I rarely get sore from training these days so I really notice any DOMS

Snatches 16kg 8 mins 18rpm
Cardiowise this was very easy, grip was the limiting factor.

Jerks 16kg 10 mins 18rpm PR for 16kg jerks by 20 reps :) Was very careful to keep the reps legal at this pace (more time OH and less time in rack).

[Paul in Hobart]

Nice , you need to set up a pb site & give the girls (& some of the men) something to shoot at.

[Emily]

Thursday 25th March 2010

Upper back still pretty sore. I don't think it's a coincidence that the moment I turn 29 I'm getting all achy and not recovering as well as I used to. I'm old!

2x16kg jerks 5 mins 6 rpm

about 15 mins rest

2x16kg jerks 5 mins 6 rpm

This is the first time I've done 2x16kg jerks. Felt pretty good. Actually it was a lot of fun after all the fast single work! Technique with the doubles needs a bit of work, I think I just need to do more of them.

Here's the second set:


http://www.youtube.com/watch?v=Tdd9y5CUIpc

[Paul in Hobart]

Thursday 25th March 2010

I don't think it's a coincidence that the moment I turn 29 I'm getting all achy and not recovering as well as I used to. I'm old!

At this rate you'll be a total crumble at my age! C'mon, you're an athlete! Sore goes with the game.

[Antoni]

You're right Em, you're an old wrinkly granny. I've noticed you're not as sharp as you used to be, must be senility...

[Emily]

Saturday 27th March 2010

GSAA comp at Kettlebell Athletica

This was great fun, really good atmosphere and great seeing so many people get up and have a crack.

I did 10 mins jerks, 24kg 50/50. PR by 10 reps :)

Barbie and Fieldy did an awesome job given less than ideal circumstances, Simon H put up some really good numbers with the 24s, Sarah who had tried to compete in the past but had been twarted by a massage related injury did a fantastic job for her first comp and Dave T did a whopping 242 sntaches with the 20, which was amazing to watch.

My jerk set:

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The relay race we had at the end - heaps of fun

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[Paul in Hobart]

Emily it is great to see that very powerful set on video! As you know , I was distracted at the time though fully aware of the pace - and tried to match your foot stomping ... the human gymboss!
Well done!

[Emily]

Thanks, Paul, it was a really enjoyable comp.

Monday 29th March 2010

Snatches 20kg 8 mins nearly 14rpm, missed it by 4 reps on the left (52/56) PR nonetheless, but technically not up to scratch so no smiley face for this one.

About an hour's rest

Jerks 20kg 6 mins 15rpm
this was frigging hard this morning

20 mins skipping


http://www.youtube.com/user/emilyjanesGS?feature=mhw4#p/a/u/0/LNEhOS_lIAg

[Emily]

Tuesday 29th March 2010

Jerks 20kg 6 mins 14rpm
This was hard this morning, feeling pretty fatigued from Saturday and yesterday so left it at that.

20 mins cardio, skipping and high pulls outside the legs with 2x8kg.

[Emily]

Wednesday 30th March 2010

Snatches 16kg 6 mins 20rpm
Feeling shit this morning

over an hour's rest

Jerks 28kg 15/14 PR by 5 reps. Failed on the last rep on the right and really wanted to do it again but for a change did the sensible thing and stopped rather than risking injury

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[jd]

Hey Emily

Nice work

Love the way you maintain elbow connection with the hip, transferring all of that power you generate through the hip and into the elbow and therefore the KB. Such a simple practice yet even some of the "best" seem to struggle with it. Many could learn from watching your jerk closely

[Emily]

Thanks, Jamie. I concur. The elbow connection in the jerks is fundamental. A lot of people lose this connection and it leaks a lot of power from the first bump. Breathing our just before jerking actually helps strengthen the connection (people often breathe in just before bumping off which is less than ideal).

Thursday 1st April 2010

Because I love jerks so much...

18 mins jerks 20kg 180 reps 1 hand change. PR by 2 mins and 20 reps
Only bits that got uncomfortable were my hands and feet, everything else was fine. Taped some of it, but the memory card ran out of memory about half way through.

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[Emily]

Friday 2nd April 2010

Ran 3km 14:15 just to prove a point to someone (time and distance were calculated on a Garman thingy so are accurate). Just goes to show how good GS is for GPP! Heart rate was over 200 for at least the last 10 mins of this (not my idea of fun).

[jd]

Hi Emily

Enjoyed the first 8 seconds of your last video post :)

Knocked out some jerks today and focused purely on exhale during drive. Do you exhale sharply and then inhale immediately as the bell moves up overhead? Complete inhalation at lockout and then exhale as bell is dropped back to hip? That worked nicely for me today, felt very smooth.

Can you tell me the point you were proving in the running 3ks? Did you have to run 3ks in a certain amount of time?

Hope you enjoyed easter. Do they make Tim Tam easter eggs? If so i trust you ate a shitload of them!

[Emily]

Yeah exhale sharply in rack and inhale as soon as the bell leaves your body, the exhalation and inhalation sort of flow into each other. I try and get a breath in in OH lockout too if I can before I drop back to rack.

Jeff laughed at me when I said I thought I was running about 5min ks a couple of weeks ago, because I'm renowned for my slowness. So I ran 4:45s to prove my point. Many of my old training buddies have been calling me a pussy because I refuse to do anything but my GS training - funnily enough because I want to be good at GS and nothing else - so I was showing them that pure GS training makes you pretty fit and that I'm not a pussy.

I actually haven't had any chocolate all weekend, but I did make apple crumble and the best blueberry pancakes ever so I've certainly had my fill of sugar over the last couple of days (I did have to have a little over-consumption lie down at one point after the blueberry pancakes).

Monday 5th April 2010

I've gone back to get more coaching from Cate because my jerks are progressing reasonably well, but I've stalled with the snatches and need some help.

20kg snatches 6 mins 12 rpm

about 30 mins rest

24kg jerks 8 mins 10rpm
frigging hard after the snatches but I made it. HR was pretty high

about 30 mins rest

28kg jerks 8es
I was meant to do 10es but given how knackered I was after the jerks with the 24kg I was happy to get anything over 6

[Paul in Hobart]

Pretty good effort today Emily!

[Emily]

Cate certainly makes me work harder than I'd work on my own!

Tuesday 6th April 2010

20kg jerks 6 mins 14rpm

about 30 mins rest

20kg jerks 6 mins 14rpm

about 30 mins rest

24kg push presses 15/15
Cate has given me these as assistance work to improve strength, fixation etc in conjunction with some heavy jerks. I must have looked hilarious because I couldn't coordinate it, even with my heels glued to the ground I couldn't manage a proper push press, I just kept defaulting to jerks. Mind you, whatever I was doing was a shitload harder than normal jerks so hopefully it'll help. I might tape the ones I do tomorrow just for a laugh.

Swings 24kg 2x30es

Hard session, but good.

[Paul in Hobart]

I couldn't manage a proper push press, I just kept defaulting to jerks. .
I think the cure is standing barefoot on glass whilst pressing...

[Emily]

Yeah I am going to have to do something to fix them because I taped today's and they're not even close to push presses, so I may have to resort to the broken glass.

Wednesday 7th April 2010

6 mins snatches 20kg 12rpm

about 45 mins rest

6 mins jerks 24kg 12rpm
this nearly f*&^king did me in. Failed on the last rep on the right (did one after the time just so I didn't finish on a fail). Cardiowise it was ok, it was was shoulders and quads that gave out at that speed.

about an hour's rest

28kg jerks 1 on the left then failed on the second so rested another 10 mins and tried again. Did 10/10 after a lot of stamping and psyching myself up!

about 30 mins rest

28kg jerks 10/10 felt pretty good

about 15 mins rest

24kg push presses - RETARDED! haha I really can't do them. I sort of kept my heels down for some reps but was still dropping under. Either way they're still pretty hard.

24kg swings 35 es

This would have to be one of the hardest sessions I've ever done. Went for a gentle swim in the arvo for recovery. Ate a lot too.

Here are my retarded push presses:

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[mick valentine]

you are a Jerkaholic....:) I'm sure I counted 4 maybe 5 proper reps ;)

big session today, well done.

Mick

[Paul in Hobart]

Emily try double KB presses for a while. Probably 2x16 to start Just enough weight so you have to use a "start" from the legs. You will feel the sticking point right in the core!

[jd]

training is session like true girevik friedel, isa nice work

is good job you have yes?

[Emily]

yes, Jamie, but the caviar of my legs is a bit sore today

Thursday 8th April 2010

20kg snatches 6mins 12rpm
Starting to get the weight transfer to the balls of my feet quicker on the left. It's a bit hit and miss! Some reps seem to get a bit too much power. But I know what I should be feeling now which is really good.

about 45 mins rest

20kg jerks 8 mins 14rpm
I thought this would be really awful after yesterday, and it was hard but it was a strong set so I was very happy.

bit of rest

Push presses 20kg 2x15es
Still not push pressing. With the 20kg I could keep my heels on the floor though for all reps.

Push presses 16kg 15es
I could push press the 16kg, just. I think this is a strength issue, particularly when I'm a bit fatigued (my shoulders die pretty). I'm really not very strong at all.

Swings 24kg 2x35es

[Emily]

Friday 9th April 2010

6 mins snatches 20kg 12rpm

about 40mins rest

6 mins jerks 24kg 12rpm
Failed on the last rep on the right again, but this set felt better than the one on Wednesday.

About 60mins rest

6 mins jerks 20kg 14rpm
Hard but a solid set, surprised I made it through given the set with 24kg before and being the end of a big week. That's the thing about this type of training, though, I'm always surprised at my body's capacity for volume and ability to recover from sessions that absolutely trash me.

about 45 mins rest
28kg jerks 12/12 - very surprised I got these out after the main sets and very happy. Using this as my strongman comp set because I am going to need every minute of the weekend to recover from this week's training.

about 20 mins rest

Swings 24kg 40/40

Completely knackered, but feels really good to be really pushing my limits again.

[Emily]

Ok so here's this week's training. Was too buggered after the sessions to log them. All of these were spread out over about 3 hours, I need a heap of rest between the main sets at the moment.

Workout #1
8 Min Snatch @ 16kg(15rpm) - was supposed to be 10 mins but I sucked this morning
6 Min Jerks @ 20kg (15rpm)
1 X 10L/10R OAJ @ 28kg (hold lockout an additional second)
2 X 30L/30R Swings @ 24kg

Workout # 2

6 Min Snatch @ 20kg (14rpm)
Jerks @ 2-16kg (7rpm) - hard but fun, and this was much better than the last set I did with double 16s, far more explosive.
1 X 10L/10R Push Press @ 20kg - I can finally push press! And I think it is helping develop strength
2 X 30L/30R Swings @ 24kg

Workout #3

6 Min Snatch @ 20gk (14rpm)
2 X 6 Min OAJ @ 20kg (14rpm)
2 X 10L/10R OAJ @ 28kg
1 X 40L/40R Swings @ 24kg

Workout #4

6 MIn Snatch @ 20kg (14rpm)
8 Min OAJ @ 24kg (10rpm) - ok this nearly made me cry
2 X 10L/10R Push Presses @ 20kg
2 X 35L/35R Swings @ 24kg

Workout #5

8 Min OAJ @ 20kg (15rpm) - fn hard. This also nearly made me cry.
6 Min Snatches @ 20kg (14rpm) This was hard after the jerks, but glad I did the jerks first.
1 X 12L/12R OAJ @ 28kg
1 X 40L/40R Swings @ 24kg.

[mick valentine]

hmmm, all i hear are crickets......... you still with us?

[Emily]

Yep, been training just not logging but will start again now.

Monday 24th May 2010

Snatch test, to see how long I could last. Bit over 9 mins with 20kg, 55/55 (12rpm). To my surprise wasn't that puffed, grip endurance on the left is by far the limiting factor. First time I've lasted more than 8 mins so very happy, the full 10 mins is in sight :)

A lot of rest

Jerks 20kg 10 mins 14rpm - very happy I held this pace after the snatch set.

[Emily]

Tuesday 25th May 2010

6 Min OAJ @ 24kg 12rpm almost! Failed on the second last rep on the right, this pace kills me with the 24.
6 Min OAJ @ 20kg 15rpm

Wednesday 26th May 2010

6 Min Snatch @ 20kg 16rpm
8 Min OAJ @ 20kg 15rpm - I lost count and think I did an extra on each side. This pace for this long is still bloody hard for me
1 X 10L/10R OAJ @ 28kg
1 X 15L/15R Push Presses @ 20kg

Thursday 27th May 2010

6 Min OAJ @ 20kg 16rpm - first time I've held this pace, pretty happy!
8 Min Snatch @ 20kg 14rpm - almost, couple of reps off on the left I dropped the bell, but I was clost to MS numbers after a hard jerk set, which I'm very happy about.
4 Min OAJ @ 24kg 10rpm

[Emily]

Friday 28th May 2010

7 mins snatches 16kg 16rpm

6 mins OAJ 24kg 10rpm

6 mins OAJ 20kg 14rpm

Pooped today. Looking forward to a light week next week.

[Emily]

Monday 31st May 2010


6 Min Snatch @ 16kg (16rpm)
rest 1 Min
6 Min OAJ @ 16kg (16rpm)
rest 1 Min
6 Min OALC @ 16kg (10rpm)

Tuesday 1st June 2010

6 Min Snatch @ 20kg (14rpm)
6 Min OAJ @ 20kg (12rpm)

Wednesday 2nd June 2010

30 Min OALC @ 16kg (12rpm) - switch hands on the minute. Was pretty happy I held that pace for the full 30 mins, have only ever managed 20mins at 12rpm.

[Emily]

Thursday 3rd June 2010

4 Min OAJ @ 24kg (12rpm)
6 Min OAJ @ 20kg (14rpm)
6 Min Snatch @ 20kg (14rpm)
1 X 30L/30R Swings @ 24kg

Friday 4th June 2010

1 X 15L/15R OAJ @ 24kg
3 X 3 Min Jerks @ 2-16kg (8rpm)
8 Min Snatch @ 16kg (15rpm)

Second sets of jerks with the 16s. Last rep is a no count, I pressed out a bit on the right. On the last set, at Cates suggestion, I started turning my hands out to the front a little before jerking - it actually makes a big difference, the bell takes a much more direct path up and the 3rd set was easier as a result.

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[Emily]

Monday 7th June 2010

8 mins snatches 20kg 55/55 (almost 14rpm). Better than the last time I tested, hands are fine and it was only about the last 6 reps on the left that were dead hangs, rather than the last 10 or so.

6 mins OAJ 20kg 14rpm

24kg swings 35/35

[Emily]

Wednesday 9th June

8 Min Snatch @ 16kg (15rpm)

3 X 4 Min OAJ @ 24kg (10rpm) - rest 1 Min between sets.

1 X 40L/40R Swings @ 24kg.

Thursday 10th June

8 Min OAJ @ 20kg (14rpm)
8 Min Snatch @ 20kg (12rpm)
1 X 35L/35R Swings @ 24kg

Friday 11th June

"Fun Day"

5 Min Jerks @ 2-16kg (6-8rpm) - ended up doing 7,7,7,8,9 set felt very good and I wish I'd started at 8rpm. This was a PR by 3 reps :)
10 Min Snatches @ 16kg (16rpm)

20 Min OALC @ 16kg (12rpm) - switch hands on the minute - Hard after the other two sets!

[kbellguy]

double 16'2......fun day! doubles and fun are like oil and water!

[Emily]

Haha I love the doubles! And doing under a 6 min set is a novelty for me these days, 5 mins flies!

[kbellguy]

Very true Emily.5 minutes is active recovery!

[mick valentine]

active recovery indeed........... haha, now you're done for mate

[Emily]

Monday 14th June 2010

Test day

20kg jerks 10 mins 140reps

Videoed the set and it wasn't great, several reps on the right not fixated. It was a hard set.

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2.5 hours rest

Snatches 20kg 8 mins 110 reps - pretty stoked I got these out because I still felt pretty fatigued from the jerk set. This is the first time I've hit true MS numbers for under 60kg biathlon (doing the jerk set before the snatch set, and only needed 55/55 jerks so even with some no counts the jerk set was ok). Frigging knackered after. Need to go back to doing cardio, my conditioning sucks.

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[Emily]

Forgot what I did Wed and Thurs but

Friday 18th June 2010

I did...

5 mins jerks 2x16kg 8rpm.
10 mins snatches 16kg 16rpm

After doing this I realised I was 3 jerks off the male rank 3 under 60kg - I'll do them next time!

Monday 21st June 2010

2x6min 20kg jerk 14rpm
6 min snatches 20kg 16rpm - snatching at this pace was frigging hard after two jerk sets, serious lung burn.

[Emily]

Tuesday 22nd June 2010

7mins jerks 20kg 14rpm - flipping cold in Melbourne, snatching was not comfortable.
8 mins jerks 20kg 14rpm
Swings 24kg 2x35

20 min run

Wednesday 23rd June 2010

20kg bell
7 mins snatches 14rpm
2 mins rest
6 mins jerks 12rpm
2 mins rest
6 mins OALC 8rpm

20 min run

[mick valentine]

2 runs in a row? wonders will never cease......... hell even I ran today ;-)

[kbellguy]

Must be something in the water: we could start the LCCJ synchronized running team!

[Paul in Hobart]

all good gireviks run...

[Emily]

Thursday 24th June 2010

8 mins snatches 20kg almost 14rpm - 54/56
8 mins jerks 20kg 14rpm

[Paul in Hobart]

Outstanding lifting Emily! I am impressed but not surprised. You & Cate are obviously a great team!

[Emily]

Thanks, Paul. Cate's been fantastic. I've been flat out and stressed and not sleeping particularly well so she's scaled it back a bit lately for me - and she's even giving me doubles which is very exciting. I'm looking forward to visiting the Imes Centre for Kettlebell Learning in a month!

Friday 25th June 2010

2x16kg jerks 7mins 43 reps - felt pretty good, at this pace I was reasonably comfortable and I'm pretty sure fixation was good because I had time to pause a moment overhead.
16kg snatches 9 mins 16rpm - so hit the numbers for male under 60kg rank III in biathlon

20 mins cardio - ropes, box jumps, 3x30/30 swings with the 24kg and skipping. God I hate cardio.

[mick valentine]

yeah but cardio loves you ;).......

[Emily]

Been a while, I have been training just not posting.

Starting to taper a bit for the Worlds (which at this stage really only means dropping the assistance work).

20kg OAJ 10 mins 12rpm - very comfortable set
35 mins rest
20kg snatches 9.5 mins sort of 15rpm 65/65 - this was a huge surprise, last week hit 126 before a jerk set and was thrilled, so to top that so close to a jerk set I'm very happy :) That's my best jerk/snatch total by about 10 reps too and MS numbers for under 65kg. Now I just need to avoid getting sick or injured!

[Paul in Hobart]

Masterly achievement Emily! All the very best for the taper and beyond, cheers , P

[Emily]

Last big training session before I fly out tomorrow so I decided to do a proper test for both lifts.

20kg OAJ 10 mins 142 reps - PB by 2 reps and the set was pretty comfortable, but not ready to hold 15rpm for a full 10 mins I don't think.

45 mins rest

20kg snatch just over 9 mins 132 reps - PB by 2 reps. Yay! And the total for both lifts was a PB by 14 reps :)

Gland in the right side of my throat has been swollen and sore for the last few days, have been feeling fine but a bit concerned that the flight will turn it into something more substantial so off to the Dr this arvo.

[Paul in Hobart]

Bloody hell woman that is inspiring!

All the very best and I know you will do your country proud!

cheers , P

[Emily]

Thanks, Paul! Just been to the Dr and have a sinus infection, nothing terrible so hopefully I'll be fighting fit for next Saturday. Will keep everyone posted on here if I have computer access. Very much looking forward to seeing some good lifting and I'll be spending some quality time with Cate and the Ice Chamber crew so will hopefully come back with more insights into GS.

[Kingo]

All the very best! Make sure there's some green and gold on the platform.

[Emily]

Thanks, Michael!

One last run at 5am this morning before I leave for the airport.

[Emily]

Saturday 7th August 2010

World Kettlebell Club Championships in Chicago

This meet was heaps of fun. There were so many cool people there, including a team from Croatia who were just the loveliest people. I was so busy having fun and meeting people that I barely had time to get nervous, which was good.

I made weight on the morning, but the skin of my teeth. Thank god because I was getting sick of eating only salads and chia seeds. As soon as I got off the scales I went and got chocolate and muffins and pringles - possibly not the best stuff to eat before a comp but I was so excited I could eat again!

I hit 68/68 jerks, which I was very happy with, particularly because the venue was warmer than I'm used to lifting in.

The snatch set, which I was a bit concerned about because the bell handle was a bit smaller than I'm used to (which is better than it being bigger, but it still means technique adjustments which isn't ideal for a comp) and because it was quite warm, went ok - 55/55 so I hit MS in biathlon (I only just scraped it in and I'm pretty sure I took ten years off Cate's life with that set). :) I got first place in my weight category for 20kg biathlon.

There was some really good lifting and it really was a very enjoyable - especially the bit where we got to go out after and drink beer!

[Danny boy]

Awsome work Emily! you deserve some more muffins and choc now maybe with beer?

i'm still babyless for now so you'll be happy to know I'm training hard every session while I can!

congrats and have a safe trip home,

Dan.

[Emily]

Thanks, Dan! Very glad to hear you're getting plenty of training in before the little one arrives - just think how the mental toughness GS trains will help you with a new baby ;)

[Paul in Hobart]

- just think how the mental toughness GS trains will help you with a new baby ;)
For me it was just the opposite ! Well once you've brought up a few of the ankle biters you can cope with just about anything IMO

[Emily]

Training at the Ice Chamber today. It was awesome to have a proper coach and other people to suffer with! Going to be hard to go back to my solitary training after this.

Started with a relay 20kg jerks, 3 mins (1 hand change). This was hard! I think we all hit somewhere between 20-23rpm. Legs were fried.

Got to see Sara Nelson do the 28kg strongsport long cycle rank (16/16 in 4 mins). Her technique is amazing.

Then I did a 24kg OALC test. This was suggested by Cate who wanted to see what the carryover from biathlon training was (I have done maybe 3 x 6 min OALC sets with the 20kg in the last 9 months, so I was a good guinea pig and I haven't jerked the 24kg for over a month I think). I hit 80 reps in the 10 mins reasonably comfortably and to my surprise, grip was fine. Cate predicted that I'd be able to hold 8rpm with the 24kg after the biathlon training, and as per usual she was right. 80 reps is the new MS numbers for under 60kg now that they've put it up to 24kg. So it shows that biathlon training has very good carryover to long cycle. And for the record, OALC with the 24kg at this pace is easier than holding 12rpm with the 20kg in my opinion (the Ice Chamber girls have said the same thing).

[Paul in Hobart]

(the Ice Chamber girls have said the same thing).

Good trainings Em!

I think Oz needs a boyz Ice Chamber or grunge pit.

[mick valentine]

well I have "The Dock", you're more than welcome

[Emily]

Haha yeah I think a male team would be good, too easy to lose female teams to pregnancy.

[Paul in Hobart]

Haha yeah I think a male team would be good, too easy to lose female teams to pregnancy.
Any announcements?

[kbellguy]

I think Vasily or Svetlana would be a good name

[Emily]

haha no announcements from me, but Jessica DiBiase from the IC is due pretty soon.

[Emily]

Tuesday 24th August 2010

Decided it would be best to get back into training sooner rather than later so I don't lose too much momentum.

Snatches 16kg 10 mins 90/90 - this is a PR, have never been able to get past 80 on the left. Only thing that is limiting with the 16kg is grip. The stuff I learnt about snatching at the Ice Chamber really helped.

OALC 20kg 6 mins 10rpm - thinking about switching back to long cycle for a while for a break from biathlon but I might keep snatching a couple of days a week so I can keep working on technique.

[Emily]

We had a 5 min snatch test (one hand change) thingy at work today and I couldn't help myself so I had a crack with the 24kg. I aimed for 12rpm and held that comfortably so got 30/30 :). 6 mins at 12rpm certainly isn't out of the question. Won't be snatching the 24kg regularly because my body's a long way from being ready for that sort of load, but I think I've done enough work with the 20kg to do the occasional short set with the 24kg here and there (of course got the ok from Coach Imes to play around with this). Any joint or forearm discomfort will be a sign to leave it alone, though.

[Emily]

Tested 20kg snatches today on a whim.

Did the full 10 mins for the first time ever, 69/69 PR by 16 reps :)

It was an interesting test because my conditioning is nowhere near as good as it was in Chicago due to being sick and only fitting in a few runs in the last month. I haven't snatched the 20kg for more than 6 mins 14rpm since I got back, and I've only been snatching it 2 or 3 times a week.

I had a few reps left in my left hand but switched because I was worried about systemic fatigue because my conditioning is so shit. Wish I'd done the 70/70 now! Anyway it was a reasonably comfortable set, all things considered. And the only thing that has improved is my technique - strength, conditioning etc have all decreased since I last tested.

So there you have it, for those who want the numbers go back to the basics and get them right, it's well worth it.

[Paul in Hobart]

Outstanding improvement Emily!
Sometimes gains come in leaps like this.
Curious to know what sort of HR you are running after these sets?
P

[Emily]

Decided to test snatches again, have just been stuffing around with long cycle and the WKC fitness protocol, have been to slack to do any conditioning.

Got 72/72 in about 9 mins 30 :) This was a big surprise, would have been more than stoked with 70/70.

Paul, now that I've got my technique sorted I actually don't find these sets that taxing cardiowise, I'm puffed but it's not the limiting factor and it's certainly bearable - I'd say my heart rate is around 185 (and I usually keep it over 190 for my runs, but it doesn't feel like it's that high snatching).

[Emily]

Finally hit 150 snatches with the 20kg, so still making progress:

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Still working on perfecting jerk technique

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