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		<title><![CDATA[The Toronto Kettlebell Club Forum]]></title>
		<link>http://www.torontokettlebellclub.com/forum/index.php</link>
		<description><![CDATA[The most recent topics at The Toronto Kettlebell Club Forum.]]></description>
		<lastBuildDate>Fri, 20 May 2011 12:39:32 +0000</lastBuildDate>
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			<title><![CDATA[...your postal code is somewhat remote - Scott's Training]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=6&amp;action=new</link>
			<description><![CDATA[I live in Fort St James, BC and did my AKC cert just over a year ago. I have been training primarily with the AKC methodology steadily since then. My overarching goal is lifelong health and fitness, manifest currently by training for ameteur level kettlebell sport. 

[b][u]Thurs Dec 11[/u][/b]

[b]Morning[/b] - Fitness style with 2x16kg bells - jelly legs by end
              - jerks - 10 rpm - 3 min
              - rest 2 min
              - lccj - 8 rpm - 3 min
              - rest 2 min
              - jerks - 10 rpm - 3 min

[b]Afternoon[/b] - Snatch - 28kg - 14 rpm - 3.5 mph

[b]Evening[/b] - playing with 12kg bell - around the body, hand to hand swings - just got into the rhythm, felt nice 

I have been playing around with snatch technique too much and hands are feeling it. They were fine after the IGX challenge but I went into too much volume too early this week.]]></description>
			<author><![CDATA[dummy@example.com (Scott Croucher)]]></author>
			<pubDate>Fri, 20 May 2011 12:39:32 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=6&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Sarah's Training Log]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=14&amp;action=new</link>
			<description><![CDATA[110214m club ~1830-2030

First log entry, bit rambly. Wish I'd payed more attention to what I did last night. Meant to.

Small crowd, mixed levels/interests so we mostly worked on our own things.

General medium-term aims at present are to be able to take on heavier weights with cleaner form, THEN I can move my awareness more external and look at pacing.

Still struggling with L shoulder twisty-cranky. Last week I discovered that I could do pretty much anything kb with good form but L shoulder can't handle the so-so form that happens as one tires. Figured to try a little heavy stuff and focus on legs. Started with feeling out options, roughly:

30s e yellow swing.
3r e pink bottom up press and ~1m e pink bottom up clean.
4m b blue push press, free switch.
something, something. Really wasn't counting, just checking out body status: decent.

Somewhere in there Ryan pointed out I should suitcase grip bottom up, not just teeter the bell on my palm. Much better. :-)

Snatch challenge is coming up and Leah's working on that, so I joined her:

6m b pink snatch, free switch.
10m b pink snatch as 1m L, 1m R, 1m rest (at Ryan's suggestion. This format is AWESOMELY workable).

Last week, it was mentioned that the weight shifts to the ball of the foot for upswing. I totally couldn't get my weight onto my toes at any point. Also I was still pulling with my back where I suspected I should be pushing with legs. I realized I'd been aiming to get my legs clearly under my body for efficient push, rather than under my-body-and-heavy-kettlebell. Duh. 

Found that if I shifted forward with the bell from preswing to upswing, I AM much more under the whole without popping my hips forward, just unfurling nicely. Much less strain, more leg power available. I really have to concentrate on it at this point but it DEFINITELY seems the way to go.

Finished up with:

30s e yellow swing.
4m b blue jerk as 111.

Stretches. LOTS of twisty arm hang stretching -- this seems to be REALLY important for L.
Tired hands but only 2 tiniest tears (one at the base of the L finger 5; no idea how I did that one).

Most excellent day. Kbs are so fun! And I don't care what others say, I LIKE snatch. :-)]]></description>
			<author><![CDATA[dummy@example.com (Sarah Slocombe)]]></author>
			<pubDate>Tue, 22 Mar 2011 01:59:17 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=14&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Ryan's Training Log]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=8&amp;action=new</link>
			<description><![CDATA[Dec. 17

I did a bit of practice today teaching cleans in class today, I felt off today so I didn't push to hard.

I was really happy with how I did in the 20 minute challenge, but since then I haven't felt as strong.

I've been working on lifting 2 bells which is challenging, and doing circuits in the gym with the class. Now its time to get back in seriously.]]></description>
			<author><![CDATA[dummy@example.com (Ryan Kennedy)]]></author>
			<pubDate>Tue, 21 Sep 2010 03:31:04 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=8&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[WKC Fitness Protocol Progressions]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=13&amp;action=new</link>
			<description><![CDATA[Quick view of fitness protocol progress]]></description>
			<author><![CDATA[dummy@example.com (Scott Croucher)]]></author>
			<pubDate>Thu, 08 Oct 2009 19:39:09 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=13&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Marc T's Training Log]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=7&amp;action=new</link>
			<description><![CDATA[Monday Sept 15, 2008.
@ TKC, 8:30-9:00pm

20kg OALC: 6 minutes @ 8 rpm, one switch
This was quite comfortable with the 20kg. Rate of Perceived Exertion: 4/10

24kg Jerk: 4 minutes @ 10 rpm, one switch RPE 6/10

24kg Swings: 4 minutes switching every 30 seconds, RPE 5/10
Hadn't done any swings in a while, as I haven't been snatching. 1 min switches would've been much rougher, but my finger lock remained solid throughout, and no serious skin pinching. Rest/regrip at the top of the swing really helped.

Wednesday Sept 17, 2008.
4:15 pm

Work set:
2x16kg LCCJ 6 mins @ 7 rpm + 1 min @ 8 rpm
Total: 50 reps

5 mins rest

Assistance:
24kg OALC: 6 mins @ 5 rpm, switch every minute
Total: 30 reps

Thursday Sept 18, 2008.
3:00 pm

Work set:
2x16kg LCCJ 6 mins @ 7 rpm + 1 min @ 8 rpm
Total: 50 reps

4 mins rest

Assistance:
24kg OALC: 6 mins @ 5 rpm, switch every minute
Total: 30 reps

Same as yesterday, just easing back into everyday sets. I think once I realized that the adage  "If you're not getting better, you're getting worse," doesn't map quite so simplistically onto the metrics of timed sets, I've actually improved more significantly that forcing ugly reps. I've found that sticking with a certain pace/time for at least 3 sessions allows me to improve my form and my focus, rather than believing I must beat the record of my previous session every session to "improve." Eventually I will add in more assistance sets, but for now increasing my frequency of training is what is most important.



Friday September 19, 2008.

3:00-4:00 Circuits
My sister runs her own fitness studio, so I joined one of her circuit classes for fun. So, 2:00 minute intervals of things like burpees, jump board on the reformer, squat lunges, hamstring curls on the stability ball, alternating push-ups on med ball, treadmill sprits, jump and stick on the mini-tramp. It was fun, she's great, and really doesn't bother with any extraneous information.

Saturday Sept 20, 10:30am

12kg Snatch 3:00L/3:00R @ 16rpm
30 sec rest
12kg Jerk 3:00L/3:00R @ 16rpm
30 sec rest
12kg CJ 3:00L/3:00R @ 10rpm
30 sec rest
12kg Snatch 3:00L/3:00R @ 16rpm
30 sec rest
12kg Jerk 3:00L/3:00R @ 16rpm
30 sec rest
12kg CJ 3:00L/3:00R @ 10rpm

It was enjoyable to do this with the 12kg. I was form conscious throughout, good finger lock, and restful racks, no torn skin.

Last edited by marctellez (2008-09-26 21:56:58)

Monday September 22, 2008.

12:00pm
2x16kg LCCJ
6 minutes @ 8rpm + 1 minute @ 9rpm
Total: 57 reps

8pm TKC
20kg Jerk
3 minutes L/R @ 12rpm, 5/10 RPE

Rest 6 minutes

20kg Jerk
3 minutes L/R @ 12rpm, 6/10 RPE

Rest

20kg Snatch
2 minutes L/R @ 12rpm
Hadn't tried snatching this weight before, RPE 6/10, seems to be good weight/pace for building lockout strength while snatching.

Rest

24kg Swings: 4 minutes switching every 30 seconds, RPE 6/10.
A bit more difficult after snatching, could really feel my opposing QL of the swinging hand working.



uesday September 23, 2008.

3:30pm

16kg Snatch 3:00L/3:00R @ 12 rpm
30 sec rest
16kg Jerk     3:00L/3:00R @ 12 rpm
30 sec rest
16kg C+J     3:00L/3:00R @ 8 rpm

Went slow on the snatch, as my hands were a bit raw from yesterday. This wasn't very taxing, but a good recovery session. I will work to increase snatch and jerk to 16rpm, and C+J to 10rpm before attempting to repeat this in one session as I did with the 12kg. I wanted to start snatching again, and I think this fitness protocol is good way to stay in touch with the skills, while continuing to do significant LCCJ volume every week.

Wednesday September 24, 2008.

4:30 pm

16kg LCCJ 4 minutes @ 7rpm
Thought I would attempt a 10 minute set, but I was tired from being out late the previous night.

3 minute rest

16kg LCCJ 3 minutes @ 12rpm
Where in the past I would have frustratedly stopped, here I decided to do a 3 minute test. I think I could've gone a little faster, we'll see next time.

5 minute rest

24kg OALCCJ
1:00L/1:00 R @ 10 rpm
30 sec rest
1:00L/1:00 R @ 10 rpm
30 sec rest
1:00L/1:00 R @ 10 rpm

I knew I had some energy, but my mental stamina was lacking so this was sufficiently challenging assistance work. When I try this again I will do 3 sets: 1:30L/R @ 8 rpm with 2 minute rest.


7:00-8:00pm
Pilates Class w/my sister
Challenging stability ball repertoire, hamstrings, adductors, quads.







Thursday September 25, 2008.

3:45pm

16kg LCCJ
9 minutes @ 7rpm + 1 minute @ 11rpm
74 reps
My personal best for 10:00 is 82 reps, at the workshop I did 67, which is about what I had anticipated 1st time on the platform and with only 3.5 hours sleep. My goal is to get up to 10rpm for 10 minutes, and then begin to work with 24kg or 20kg.

10 minutes rest

24kg OALCCJ
1:30L/1:30 R @ 8 rpm
2 minute rest
1:30L/1:30 R @ 8 rpm
2 minute rest
1:30L/1:30 R @ 8 rpm
2 minute rest

8rpm felt slow, I'll try this rep scheme again at 10rpm before reducing the rest periods

Friday Sept 26, 2008.
3:00-4:00 Circuits with Leah, like last Friday. Noticed this week I could sustain higher tuck jumps on my burpees.



Saturday Sept 29, 2008.
Day off from lifting, biked about 15km.

Sunday September 28, 2008.

11:00am
New PR
16kg LCCJ 9 minutes @ 8rpm + 1 minute @ 12rpm
Total reps: 84

Online

Monday Sept 30, 2008.
Just started a new job, couldn't make it to TKC tonight, did a couple sets after work.

16kg LCCJ 5 minutes @ 9 rpm + 1 minute @ 11 rpm
Total reps: 56

7 minute rest

16kg Snatch:
2min L/R @ 12 rpm
30 sec rest
2min L/R @ 12 rpm
30 sec rest
2min L/R @ 12 rpm

Next session I will increase my rpm with this work:rest ration, or aim for advanced fitness protocol with the 12kg.

Tuesday September 30, 2008.

6:30pm, Short Assistance/Fitness set

24kg OALCCJ

1:30L/1:30R @ 10rpm
2:00 rest
1:30L/1:30R @ 10rpm
2:00 rest
1:30L/1:30R @ 10rpm

Hit some PRs the last couple days, so I decided to do a light session after a long day. Next time I try this I will reduce the rest.

Wednesday Oct 1, 2008.


12kg Snatch @ 16rpm

3:00L/3:00R
30 secs
3:00L/3:00R
30 secs
3:00L/3:00R
30 secs
3:00L/3:00R
30 secs
3:00L/3:00R
30 secs
3:00L/3:00R

Hands in good shape, meditative, and much attention paid to form in this type of volume.



Saturday October 4, 2008.
6:00pm

16kg LCCJ
6 minutes @ 10rpm

RPE 5/10
Something about training snatches has improved my cleans; I think it is the attention I have been paying to the way the pelvis dips and scoops on the upswing with the reversal of the bells momentum and I'm finding my rack position much more efficiently. This week I want to hit 90 reps in 10 minutes.
Tomorrow will be 6 minutes @ 9rpm + 1 minute @ 10rpm, plus assistance.


10 minute rest

24kg OALCCJ
1:30L/1:30R @ 10rpm
30 rest
1:30L/1:30R @ 10rpm
30 rest
1:30L/1:30R @ 10rpm

Next time I do this I will increase work to 2:00L/2:00R @ 8rpm with 2:00 minute rest.

Last edited by marctellez (2008-10-04 19:50:31)

Sunday Oct 5, 2008.
4:30 pm

wu:
12kg OALC
2:00L/2:00R @ 9rpm

12kg LCCJ
2:00 @ 9rpm

16kg LCCJ
1:00 min @ 9rpm

16kg LCCJ
6 minutes @ 9rpm + 1 minute @ 10rpm
64 reps

    I was focusing on relaxing my legs in the rack; when they were really relaxed I could feel much greater contractile potential for the jerk. I perceived this set as about 6/10 relative exertion, I think I will try this rep scheme again tomorrow to find more ease, and save some energy for snatches.

10 minute rest

24kg OALC
2:00L/2:00R @ 8 rpm
2:00 rest
2:00L/2:00R @ 8 rpm
2:00 rest
2:00L/2:00R @ 8 rpm

7/10 rpe. 8 rpm feels like a snail's pace, in a difficult way, especially after the previous set, I will do this rep scheme again on tuesday. Tomorrow after my main set, I will do 16kg snatches.






Monday October 6, 2008.
wu:
12kg OALC
2:00L/2:00R @ 9rpm

12kg LCCJ
2:00 @ 9rpm

16kg LCCJ
1:00 min @ 9rpm

16kg LCCJ
6 minutes @ 9rpm + 1 minute @ 10rpm
64 reps

Found lots of rest overheard and thinking about this rep scheme as 3 reps every 20 seconds, rather than 5reps/30sec+4reps/30sec, really helped my mind manage fatigue. Tomorrow I have a long day, so I will judge if it's more constructive to do 24kg assistance/fitness work or an 8 minute LCCJ set. I want to do 90 reps in 10 minutes on Saturday.

10 minute rest

16kg Snatch
2:00L/2:00R @ 16 rpm
30 sec rest
2:00L/2:00R @ 16 rpm
30 sec rest
2:00L/2:00R @ 16 rpm

Fingerlock, yes. For snatch day on Wednesday I'll do 3 sets of 3:00L/R @ 12 rpm w/2 minutes rest. With any, the week after next I'll be back at TKC on Mondays once I've got the rhythm of my new career/lifestyle.

Tuesday Oct 7, 2008.

16kg LCCJ
7 minutes @ 9rpm + 1 minute @ 10rpm
73 reps
I can feel with my left hand heel a bit of bumping just below where I would optimally lift the bell to rest, so I'm going to pay close attention, during this set I fould letting the bell briefly slide off my ant. shoulders/pec after the to get into the clean position helped.

10 minute rest

24 OALC
2:00L/2:00R @ 8 rpm
2:00 rest
2:00L/2:00R @ 8 rpm
2:00 rest
2:00L/2:00R @ 8 rpm

These sets actually got progressively easier, I imagine my efficiency increased. Using the edge of my shoulder to slide on the drop as well as the clean helped me keep my hands in the best possible position.

Wednesday October 8, 2008.

WU 10 minutes 12, 16kg snatch


16kg Snatch
3:00L/3:00R @ 12 rpm
2:00 rest
3:00L/3:00R @ 12 rpm
2:00 rest
3:00L/3:00R @ 12 rpm

Lots of time between these reps to think/focus on the next rep, or get distracted, that being said, my hands are in fine shape and I'm actually able to lift my pinks and ring finger off the handle for a better index finger-thumb lock. I can do this at 16rpm with 2:00 rest next time.

Saturday Oct 11, 2008.
5:30pm

wu:
12kg OALC
2:00L/2:00R @ 9rpm

12kg LCCJ
2:00 @ 9rpm

16kg LCCJ
1:00 min @ 9rpm

16kg LCCJ
9 minutes @ 9rpm + 1 min @ 12
New PR: 93 reps

I will start to add in some sets of 12 rpm cleans as assistance. This set was 6/10 exertion, but I could imagine how spending some more dedicated time working on fine motor control in my hands from release to re-clean would benefit the later minutes in my set in order to find my rack more efficiently.

Sunday Oct 12, 2008.

wu:
12kg OALC
2:00L/2:00R @ 11rpm

12kg LCCJ
2:00 @ 11rpm

16kg LCCJ
1:00 min @ 11rpm

16kg LCCJ
4 minutes @ 11rpm + 1min @ 13rpm
57reps

Other than it being sort of novel to do a short fast set, because of the pace I was finding rack position more efficiently with less wasted movements, fidgets etc.

10 minutes

24kg OALC

2:00L/2:00R @ 9 rpm
2:00 rest
2:00L/2:00R @ 9 rpm
2:00 rest
2:00L/2:00R @ 9 rpm

Thought I would do 10 rpm, but 9 rpm allowed me to be more precise. Next time I will likely stick at 9 rpm.



Monday Oct 14, 2008.

16kg Snatch

3:00L/3:00R @ 16 rpm
2:00 rest
3:00L/3:00R @ 16 rpm
2:00 rest
3:00L/3:00R @ 16 rpm



This was 7/10 rpe. So I will stick with this next session.

Online

wu:
12kg OALC
2:00L/2:00R @ 10rpm

12kg LCCJ
2:00 @ 10rpm

16kg LCCJ
1:00 min @ 10rpm

16kg LCCJ
6 minutes @ 10rpm + 1 min @ 13rpm

15 minute rest

24kg OALC
2:00L/2:00R @ 9 rpm
2:00 rest
2:00L/2:00R @ 9 rpm
2:00 rest
2:00L/2:00R @ 9 rpm

Today was one of those days I was glad I didn't bail on assistance work. Could've justified quiting after the fast paced LCCJ set, but I found a new economy and relaxation with my OALC because I persisted. I'm starting to snatch again for the December challenge. I intend on doing 200 snatches with 16kg, and 100 reps OALC with 24kg. I'm not changing much about my training, other than doing some snatch sets. Optimally here's what I plan on doing each week until Nov 1.

4 sets 16kg LCCJ
12 sets 24kg OALC (fitness protocol each session)
9 sets 16kg Snatch (fitness protocol each session)
3 sets 16kg Cleans @ 12rpm
9 sets 24kg swings

wu:
12kg OALC
2:00L/2:00R @ 11rpm

12kg LCCJ
2:00 @ 11rpm

16kg LCCJ
1:00 min @ 11rpm

16kg LCCJ
7 minutes @ 10rpm + 1min @ 13rpm
83 reps

15 minutes rest

16kg Snatch

3:00L/3:00R @ 16 rpm

24kg swings
2:00 switching every 30 secs

Thought I would do three sets of snatch today after my 8 minute set, but after one set I could it wouldn't be productive, as I wasn't fresh, and there's no point in tearing up my hands if I'm too fatigued to be coordinated, especially at only 16rpm. Aiming for 3 sessions of 3 sets snatch per week is probably unrealistic if I really expect to keep my LCCJ and OALC work at an appropriate volume to make progress. Really I want to be able to do 20rpm for 10 minutes switching on the minute, if I can find a day to do three 6 minute sets,  lowering my rest eventually to 30 secs I will, but I think that working one or maybe two 6-10 minute sets with swings will probably bring me toward my goal more efficiently.


wu:
12kg OALC
2:00L/2:00R @ 11rpm

12kg LCCJ
2:00 @ 11rpm

16kg LCCJ
1:00 min @ 11rpm

New PR
16kg LCCJ
9 minutes @ 10 rpm + 1 minute @ 12
102 reps



Monday Oct 20, 2008.
5:30 pm

16kg Snatch
3:00L/3:00R @ 16 rpm
1 minute rest
3:00L/3:00R @ 16 rpm
1 minute rest
3:00L/3:00R @ 16 rpm

15 minute rest

24kg OALC
6 minutes @ 10 rpm, switching on the minute

Online

Wednesday 22, 2008.
7:00 am

Home from work late the previous night, so no training. Did what I could before work to get some practice in.

OALC 16kg: 20 minutes @ 10 rpm, switching on the minute
I don't usually train in the morning, cause I generally feel more prepared to do faster paced LCCJ later in the day, but this was a relaxing way to get a sweat in and practice without exhausting myself.

6:30-7:30 pm
Pilates class with my sister.

Thursday Oct 23, 2008.
6:30pm

wu:
12kg OALC
2:00L/2:00R @ 12rpm

12kg LCCJ
2:00 @ 12rpm

16kg LCCJ
1:00 min @ 12rpm

24kg LCCJ
2:00 @ 4 rpm
2:00 rest
2:00 @ 4 rpm
2:00 rest
2:00 @ 4 rpm

It was a long day, and I felt that extended work was not in my best interest, so I decided to see what I could safely do with 2x24kg. My heart still got up to around 168, which is usually what I hit after a 10 minute LCCJ with 2x16kg @ 10 rpm.


Friday Oct 24, 2008.
5:30pm

wu:
12kg OALC
2:00L/2:00R @ 12rpm

12kg LCCJ
2:00 @ 12rpm

16kg LCCJ
1:00 min @ 12rpm

16kg LCCJ
5:00 min @ 11rpm
1:00 min @ 14rpm

Afterward played volleyball for 2 hrs.

Saturday Oct 25, 2008.
5:30 pm

wu:

12kg snatch
2:00 L/R @ 20rpm

16kg Snatch
4:00L/4:00R @ 14rpm

Need to focus on getting more volume this week with snatch training, this still feels difficult. Limiting factor is grip, especially ability to catch a nice clean finger lock with flexor fatigue.

Demo Sets

16kg LCCJ:
2 minute @ 12rpm

24kg LCCJ
1 minute @ 4 rpm

5 minutes rest

24kg Swings
2:00 switching hands every 30 secs
30 secs rest
2:00 switching hands every 30 secs
30 secs rest
2:00 switching hands every 30 secs

I will gradually ramp this up to 3x 3:00L/3:00R with 30 secs switches and 30 sec rest. After I will build up from one minute switches, all the way to one switch for 6 minutes.

Sunday October 26, 2008.
5:00pm

wu:
12kg snatch @ 14rpm

light work set:
16kg Snatch
4:00L/4:00R @ 14rpm

Much easier than last time:

10 minute rest

24kg Swings
1:00L/1:00R

wu:
12kg snatch @ 14rpm: 1min L/R
mobility

16kg Snatch
4:00L/4:00R @ 16rpm
5/10 exertion. I'll do this rep scheme again, and try filing down my callouses. No tears, just pinching discomfort.

10 minutes rest/warm up
12kg OALC @ 10rpm 1min L/R
16kg OALC 1:00L/R

24kg OALC
6 minutes @ 10rpm switching on the minute
This felt light and easy, even after the snatch set. I will do some 24kg OALC sets with one switch later this week.

10 minute rest/warm up
1 minute 12kg LC Cleans

16kg LC Cleans 6 minutes @ 12rpm

These were valuable, so many nuances to keep refining. I was focusing on the letting the bell pop out of the rack using my legs, and falling in the most efficient arc.

Had intend a few sets of swings, but decided against it to save my hands, as the callouses have become thick enough to tear.

Thursday Oct 30, 2008.

24kg OALC
5:00L/5:00R @ 8 rpm
First time I did 10 minutes with one switch.


Saturday November 1, 2008.

16kg Snatch
4:00L/4:00R @ 16rpm
4/10 exertion

Next snatch set will be 12rpm for 10 minutes.

Sunday November 2, 2008.
Wanted to try lifting the 32kg for 3:00 minutes just to see what my baseline would be.
32kg OALC:
3:00 @ 6 rpm, switching every 30 secs.

Monday November 3, 2008.

WU:
OALC 12kg 2:00L/R @ 10 rpm
OALC 16kg 1:00L/R @ 10 rpm
mobility

24kg OALC:
2:00L/R @ 10rpm
30 sec rest
2:00 L/R @ 10 rpm
30 sec rest
2:00 L/R @ 10rpm

RPE 6/10, HR @ 180, but nowhere near muscular failure. Next time, depending how I feel, I will go for 3x3:00L/R @ 8rpm with 2:00 rest, or one set of 3:00L/3:00R @ 10rpm.


WU: 6 minutes
12kg snatch: 1minL/R @ 20rpm
12kg OALC: 1minL/R @ 10 rpm
16kg OALC: 1:00minL/R @ 10 rpm
16kg Snatch: 30sec L/R @ 20rpm

16kg Snatch
5:00L/ R @ 12 rpm
Felt good. Finding ways to get more efficient as the bell falls, and get some rest.
Next time I'll do an 8 minute set at 17rpm.

5:00 rest

24kg OALC
3:00L/R @ 10 rpm
I did 5 mins L/R  @ 8 rpm with one single the other day, and 3 sets of 2:00L/R, so I figured I could do 3:00L/R @ 10 and it turned I was able to gauge my training threshold appropriately. I'm starting to know what I am capable of doing now, particularly after other work sets. In the past I've overestimated and then bailed, which can feel a bit disappointing. Been taking a little break from LCCJ,  my training volume was low last week, but my vacation from LCCJ is allowing me to spend more time snatching so I guess it's all a balance, I have to be reasonable with how many goals I can actually work towards at one time.

Saturday Nov 8, 2008.

wu.
WU: 6 minutes
12kg snatch: 1minL/R @ 17 rpm
12kg OALC: 1minL/R @ 12 rpm
16kg OALC: 1:00minL/R @ 10 rpm
16kg Snatch: 30sec L/R @ 17 rpm
mobility

16kg Snatch
4:00L/4:00R @ 18 rpm
This was a breeze, hands felt great. Thought I would do 17 rpm, but mentally, doing 3 reps every 10 secs was simpler than 3/3/3/3/3/2, or 9 the first 30 secs and 8 the second. Next time I'll do 10 minutes @ 14rpm.

2:00 rest

24kg Swings
2:00, switching hands every 30 secs
Short on time, so that was it.

Sunday November 9, 2008.

WU: 6 minutes
12kg snatch: 1minL/R @ 17 rpm
12kg OALC: 1minL/R @ 12 rpm
16kg OALC: 1:00minL/R @ 10 rpm
16kg Snatch: 30sec L/R @ 17 rpm
mobility

16kg Snatch
5:00L/R @ 15 rpm

A bit of pinch, filed down my hands yesterday and a bit less grip coordination, as this was an am workout, I'd only been awake for 30 minutes. next time I'll do an 8 minute set at 20rpm. Tomorrow I'll get back to OALC.

No assistance work.

Monday November 10, 2008.

WU:
12kg OALC @ 12 rpm 4:00
12kg LCCJ @ 12 rpm 2:00
16kg LCCJ @ 12 rpm 1:00


16kg LCCJ
6 minutes @ 11rpm
1 minute @ 12rpm

Haven't done any LCCJ since Oct 24, as I have been focusing on snatches and OALC, but this was surprisingly smooth, and I still broke a 7 min PR. So, I'll continue with OALC of various intensities, and do a few diagnostic LCCJ sets with 16kg to maintain my skill with them at a good pace so I'm prepared to move up to LCCJ with 20kg in the new year.

10 minute rest

24kg OALC
6 minutes @ 10 rpm, switching on the minute

WU
OALC
12kg 2:00L/R @ 8 rpm
16kg 1:00L/R @ 8 rpm

24kg OALC
3:00 L/R @ 8 rpm
1 minute rest
3:00 L/R @ 8 rpm
1 minute rest
3:00 L/R @ 8 rpm

This is the most OALC I've done up till now. I'll do this pace again with 30 sec rests before going faster with the fitness protocol. Tomorrow I'll get back to snatch with 8 minutes @ 20rpm, after that I'll also do an OALC 8 minute set @ 9 rpm with one switch.







Wednesday November 12, 2008.

16kg Snatch
4:00L/R @ 20 rpm

10 minute rest

24kg OALC
4:00L/R @ 9 rpm

Saturday November 12, 2008.

11:00am

16kg Snatch
10 minutes @ 20rpm, switching on the minute
Immediately

24kg OALC
2minutes @ 10 rpm, switching every 30 secs

Just wanted to get an idea of what the transition in the 20 minute challenge would be like. Grip felt fine after the snatches, seemed like moving to a heavier weight for the LC portion with no rest would challenge my wind. I may try the full 20 minutes before the challenge, but it's my intention to continue training building skill, duration and reps within sport and fitness protocols to see where I land. That being said I want to last the second 10 minutes with a heavier weight, I should spend some more time focusing on fitness with 24kg .

Monday November 17, 2008.

6:00 pm

Usual warm up and mobility.


24kg OALC Fitness
3:00L/R @ 8rpm
30 sec rest
3:00L/R @ 8rpm
30 sec rest
3:00L/R @ 8rpm

Next time I try this will be after snatch snatches, so 3x3:00L/R @ 10rpm should be double, but I'll use  the full 2 minutes of rest between sets. Someday soon I may try a 20 minute OALC set with 24kg.

Tuesday November 18, 2008.
6:30 pm

12kg wu Snatches @ 20 rpm, 2:00L/R
16kg 30 secL/R

mobility

New PR
16kg Snatch
5:00L/5:00R @ 20 rpm

Took it easy today. Want to spend more time doing compensation work after, to release piriformis and forearm flexors.

Taking it easy, wanted to try the 24kg. Coordination with the left hand a bit lagging with this weight.

Monday December 1, 2008.
Back to LCCJ

16kg LCCJ 6 minutes @ 11rpm
                1 minute @ 12 rpm

It was 3 weeks since I did exactly this, and it was not as challenging as I thought it would be, especially after being sick last week and not training. I think this is because of the OALC with 24kg I had been doing. I've missed LCCJ, because I wanted to practice snatching again. My best with 16kg LCCJ is 102, I'll try a 10 minute set soon, and see where I land. I plan on picking up a pair of 20kg soon.

12 minutes rest

OALC 32kg
1:00
6rpm, switching every 30

I was too fatigued from the LCCJ to do anything more with the 32kg safely until I get used to more volume again.]]></description>
			<author><![CDATA[dummy@example.com (Marc Tellez)]]></author>
			<pubDate>Mon, 13 Jul 2009 02:37:31 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=7&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Leon's House of Pain - 2009]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=10&amp;action=new</link>
			<description><![CDATA[[b]Week 1 (Week 29)[/b]

[b]Monday Jan 5, 2009[/b]

Not much training for me during the holiday season. I've been too busy cleaning the house and there was just too much crap everywhere to be able to train properly. Today I didn't feel as solid as I did the previous Monday.

16kg oalc, 10 minutes, 1 switch, 12 reps per minute
- first time I've gone 10 minutes with one switch at any weight

24kg oalc, 4 minutes, 1 switch, 10 reps per minute

24kg snatch, 15/15

14# club 360, 40/40]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Thu, 19 Feb 2009 07:04:46 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=10&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Agatsu Games KB Competition]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=12&amp;action=new</link>
			<description><![CDATA[I just found this. May 1-3, 2009. Biathalon jerk and snatch it looks like. Doesn't say how long between nor what type of bells are to be used.

[url]http://www.agatsu.com/8112/Without_FL/CanadianKettlebellChampionships.htm[/url]]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Mon, 19 Jan 2009 01:37:27 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=12&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Danish Relay Comp]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=11&amp;action=new</link>
			<description><![CDATA[Hey, I see on IGX Thierry Sanchez ( [url]http://kettlebell-fitness.dk[/url] )
has posted a x-world type relay competition, you guys going to do a round?
[url]http://www.irongarmx.net/phpBB2/viewtopic.php?f=12&t=202043[/url]
Scott]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Mon, 12 Jan 2009 20:01:43 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=11&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Leon's House of Pain - 2008]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=3&amp;action=new</link>
			<description><![CDATA[After the AKC certification in June, 2008, I began my lifting practice in earnest. I have never experienced more consistency in any previous form of fitness modality than I have with kettlelbells, particularly with the AKC style.

Some conventions:

At this point I am NOT using chalk in my training. I normally train inside my house or at the school, and cleanup is not something I want to add to my workout time.

I am also mostly not using wrist bands.

Most of my training is done late at night.

Most of my training is done without any major warming up. Just a little bit of active ROM at the most.

It is also worth noting that I am intentionally forgoing any other form of exercise in order to see what happens to my body as a result of kb only training. I'm pretty impressed so far!]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Tue, 30 Dec 2008 04:25:33 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=3&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[DIY Olympic Bar Pivot Attachment]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=9&amp;action=new</link>
			<description><![CDATA[I had been thinking about [b][url=http://fullcontactgeek.com/news.php?item.278.3]making this thing[/url][/b] all week. I had my chance on Christmas day. Quick and easy and it looks functional. Essentially it is a variation on the concrete mace using a section of pipe to sleeve the end of a weight bar.
[img]http://fullcontactgeek.com/FCG/Images/Misc/Pivot_Tool_5.JPG[/img]]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Fri, 26 Dec 2008 18:56:20 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=9&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[December Kettlebell Challenge]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=5&amp;action=new</link>
			<description><![CDATA[Originally posted by Catherine Imes:
  	
Date: Weekend of 12/6/2008

Place: This will be a Cross World Meet. Several folks have already stepped up and said they would host this challenge at their gym or location. If you cannot attend one of the listed locations, that is fine. Video in that case would be nice.

As the locations become finalized, we will add them here. Please contact me if you would like to host. Also, please state which Team you will represent.

Events:

10 Min Snatch Set (SSST) - Unlimited switches set the bell down when you like, drop to the shoulder, whatever.
Immediately followed by:
10 Min LCC&J Set (UJT) - Unlimited switches set the bell down when you like

No rest between Events.

Categories. There are no defined categories. Randy and I decided to let folks use whatever weight they would like.

Guidelines:

Elite Men 32kg
Elite women 20kg

Men 24kg
Women 16kg

Beginners
Men 20kg, 16kg
Women 12kg, or even 8kg

If a man or woman wants to use a relatively very heavy weight, i.e. 40kg or 24kg for one or both lifts respectively, that is cool and you will certainly be regarded as a bad ass.

You can mix and match. For example, if you aren't comfortable snatching the the 32kg, but want to do LCC&J with the 32kg you can use the 24kg snatches.

Judging:

Snatches must be overhead. No 10'oclock snatching. If you've seen Fuglevs 270 video, that's how fixed we want them.
Overhead anyhow. Must fix the weight overhead and should wait for the judges count. Jerk is not required, but if you push press, the arm must still be locked out. Belts, wrist wraps, and of course, chalk is allowed.

We also ask participants to please finish the last 15 seconds of the set. Don't quit or rest on the platform until it is over!

Special Awards:

Tazzy (After our friend Trebuchet from Down Under!). Tazzy will be awarded to any man going the full 20 min without setting the bell down (32kg, or 24kg)

Lopa (Named after our Dearly Beloved IGxer). Lopa will be awarded to any woman going the full 20 min without setting the bell down (20kg or 16kg).

The exception is if you are changing bells at 10 min 32kg->24kg, ect. But, you cannot rest during this change. Know in advance that you are going to switch and have the bell sitting close to you.

Once the results are tallied at the meet location, please send them to your Team Captain.

Team OTW - Catherine Imes (cimes)
Team Bogatir - Jim Haines (High Velocity Lie Nap)
Team Hardstyle - Randy Hauer (RKCTL)]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Fri, 12 Dec 2008 06:57:25 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=5&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[AKC Toronto Certification - After Action Report]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=4&amp;action=new</link>
			<description><![CDATA[Originally posted Monday June 23 2008, the certification was on June 21 ans 22, 2008.

[img]http://fullcontactgeek.com/FCG/Images/Misc/AKC_Toronto_Jun23-08.JPG[/img]

This was one of the best  learning experiences I've ever had. But holy crap, I feel like I got run over by a truck!

My own fault, really. Having caught that so called "100 day virus" at the beginning of February and being forced to not train at all, when I finally did recover about 7 weeks ago, I figured it might be best to not continue to burn in motion patterns and habits that were gonna need changing anyhow.

And, boy oh boy, did my patterns ever need changing!

The course was spread over two days. On day one, we learned about the the swing, the clean, the press and the push press. I had actually previously learned about the AKC method of swinging, but I learned it as a variation exercise called the "high pull" where you pull up and bend the elbow to bring the bell closer to you at the top of the swing. I had thought the basic mechanics of the swing were the same everywhere, but for professional KB lifters, the swing is an assistance lift meant to improve your snatch lifts. As such, they do not use the more common straight arm method at all. Coach Valery called the straight arm method "low level" meaning it was something that beginners do who have had no proper coaching.

The other thing that had to change was that I had normally used a squat to decelerate and absorb the energy from my backswing and then generate power for the upswing. I never did a hard and snappy upswing but even so, the coaches told me I used too much of my legs. The swing is most definately more of a lower back, glute and hamstring exercise than I had originally thought (because my hammies are one hundred percent fried right now!) which is why it has been such a great exercise for my clients in the first place, regardless of their current need for form correction.

The clean was perhaps the most challenging element for me as it was the basis for being able to execute higher numbers of reps. Not having worked with the larger size of the competition bells, it was challenging to get all the necessary elements of the resting position (the rack position) including the gripping as well as how the bell rests on your arms. And I am told that my body type makes the position difficult simply because I can't reach my hip bones with my elbows easily. With some practice and flexibility improvement it might get a little better however. But this is the biggest thing I need to change about my technique.

The press and the push press were exercises that I normally didn't perform, but after working with them I can see their value as assistance exercises. The biggest issue for me was again the rack position of the bell. Not getting it right wastes a lot of your energy.

We all broke off into two teams and had to go through each exercise doing a 4 minute continuous set, 2 minutes on each hand with only one hand switch. And we had to do this twice. It was a good way of learning the mechanisms, actually, long enough for a beginner to be challenged but not excessive. And you could see people improve on their second set. My group was coached by the women's team captain, [url=http://kettlebellmasochist.blogspot.com/]Catherine Imes[/url], the first person in the US to earn the [b]Master of Sport[/b] level and I think we all got benefit from her experience.

For me this was way more volume than I was used to. I got through each set no problem, but I was feeling the after effects by the end of the day and through the night.

The second day we learned about the jerk, the one arm long cycle (meaning clean and jerk), and the snatch, again going through each with two 4 minute sets as before. But with these exercises, the biggest point of professional kettlebell lifting was driven home...PACE! What really develops the kettlebell lifter's numbers is proper use of the tempo on the lifts.

Coach Valery talked about 4 things you have to decide when working with the kettlebell:

         1. One hand switch or multiple switches based on time,
         2. the weight of the bell,
         3. the total time you want to work for,
         4. the number of reps you want to do [b]PER MINUTE[/b].


Being patient enough to stick to a lower RPM really teaches you how to rest when you can and ultimately is what helps build the bigger rep numbers.

So this basic framework is how you can monitor your development. You start with the lower weight, lower rpm, and shorter time period and you practice. It's pretty simple but a totally different way of thinking. And I feel it is not something I really could have understood properly without getting it from a coach directly unless I spent a lot of time and effort using my own trial and error.

Overall, it was a great experience and well worth the effort into setting it all up. I met some good people and I honestly did learn way more than I had expected. I got a lot of work ahead, but I now have a proper road map that I can use.

I'm gonna go ice my legs now.]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Fri, 12 Dec 2008 06:55:57 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=4&amp;action=new</guid>
		</item>
		<item>
			<title><![CDATA[Forum Rules]]></title>
			<link>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=2&amp;action=new</link>
			<description><![CDATA[Please keep these threads for the training logs only. Do not reply to someone else's thread so they can stay on track. If you wish to comment or discuss, please uses the General Discussion area. Thanks.]]></description>
			<author><![CDATA[dummy@example.com (Leon)]]></author>
			<pubDate>Fri, 12 Dec 2008 06:27:17 +0000</pubDate>
			<guid>http://www.torontokettlebellclub.com/forum/viewtopic.php?id=2&amp;action=new</guid>
		</item>
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