Davo's training log

[Davo]

Day 1

Warm up/stretch

1 set of 10 swings L & R arm
1 set of 10 snatch L & R arm
400m run
1 set of 10 clean and jerk L & R arm
1 set of 10 military press L & R arm
400m run
20 situps
10 double floor press
10 hand 2 hand swings
400m run

as i havnt done any KB training in close to 4months my execution and technique need work and i am looking for training partners as i am serious about my training as i want to ge back the the strength and fitnes i was a few months back when i was able to do a few reps of windmills and TGU's with a 16kg (i attempted to do a few windmills with my newly purchesed 16kg KB's and have noticed i have lost alot of strength and like i said i want to get back to that stregth again. any help would be mostly appriciated more to come thanx all

[Davo]

Day 2

20min workout with slight twist from a fellow KB member KB_iornman

5 min stretch

10 x swings L & R arm
10 x cleans L & R arm
10 x high pulls L & R arm
10 x snatch L & R arm

60sec rest

3 sets 10 situps
2 set of 10 floor press
2min skipping
1.2km jog

20min workout

Please people i still need any sorta help with my KB training im very slugish and technique still needs improvment :confused:

[Emily]

Hey Davo,

which lifts do you need technique advice on?

[Davo]

Hey Emily, at thins point mainly the basic lifts as i have lost alot of technique in a 4month absance. Snatch, high pull and swings, alos i have lost alot of strength in windmills and TGU's i feel my technique isnt up to what it was, the DVD i orders hasnt arrived yet as its still comming from OS (i oredered the grapplers pack from here and just got the twin 16kg KB's but dvd was on back order

[Emily]

Hi Davo,

this is a good start for the snatch - Cate's very good at it (scroll down a bit): Getting Comfortable with Discomfort (http://kettlebellmasochist.blogspot.com/)

High pull and swing technique will depend a little on what you're using them for and if you want to train hard style or GS style.

[Davo]

Hi Emily,

Not sure what you mean by scroll down, im assuming down to a fellow forum member.

As for the rest ive never done GS before i just wanna train hard. my training today will consist of a tabata workout using swings snatches high pulls and floor press (im still not sure how to go about perfective a stable workout plan)

[Emily]

Hi Davo,

"getting comfortable with discomfort" is a link, click on it to scroll down and you'll se a post on good reps and bad reps relating to the snatch

[Davo]

Hi Emily,

Thanx for the link unfortunatly it didnt really help me much im more of a visual person when it comes to explaining things better, sorry

[Emily]

there are videos there but it looks like public access to these is now blocked.

this one of Maya is good: YouTube - Maya from the icechamber on the kettlebell snatch (http://www.youtube.com/watch?v=SbJKotatfsk)

Watch how the bell follows the same path on the way up and down and how she stops it at the top (fixates). Much of the benefit of the snatch is in stopping and stabilising the bell at the top. Note also her lockout position, it's really important to get the arm locked out nice and straight and have your bicep in close to your ear. You also want to make sure the shoulder is "packed down" not lifted up (too much load on the traps). If you have shoulder flexibility issues that don't allow you to get a good lockout (a lot of people, particularly guys, do) you'll need to address these.

Are you training for anything in particular because that will give others a better idea of what lifts you should be focussing on and what style will best suit your needs?

[Davo]

Training Day 3

This is probebly pretty shit workout compared to you sessioned campainers but i have no-one to workout with so im doing the best i can. If anyone could direct me into a good starting point that would be much appriciated.

Tabata 2 minute intervals still with 16kg KB

Swings alternating between L & R arm
60sec rest
Speed rope
60sec rest
Snatches alternating between L & R arm
60sec rest
Speed rope
high pulls alternating between L & R arms
60sec rest
Speed rope
60sec rest
Weighted sit-up/oblique twist
60sec rest
Speed rope

Emily, in responce to your previous message im not training for anything just fitness which i lost alot of and to loose body fat in which i put on lately due to the work i was doing

[Davo]

Day 4

3 sets each

10 x dbl arm swings
10 x single arm swings
10 x snatches

A good atempt of widmills today (the only thing that has a shine of light comming from the very average woukout) 5 aside

was thinking of video taping the snatch/swings and post them on here so someone can give me some indication if i need anything corrected