Town Ride

In my effort to alternate GS training with bike, swim, run, or something different I met with Kelly who showed me the local trails around the Greater State College Metro area. It was good ride about 12 to 15 miles. To add something interesting to the mix some wierdo cross country team was running through the woods and one of them was naked. You know I have never seen a woman jog naked through the woods.

Back in action

Okay the sinus infection continues I gave in and went to the doctor and was prescribed augmenten an antibiotic. Whether or not it made difference in 24 hours who knows but, I feel okay for now.

GS training as recommended
6 minute sets X 3 24kg OALC

Set1 Set 2 Set 3
R 12 L 12 R 12
L 12 R 12 L 13
R 12 L 12 R 12
L 12 R 12 L 12
R 14 L 12 R 12
L 8 R 13 L 9

2 Minute rest between sets
Felt good form is better on my left a sign (i think) that I tend to use my body more on my weak side.

I tried to do 3min X 30Sec intervals with the 24kg for:
Swings alt
High Pull switch as needed
2 hand swing
and then the low left back pain returned

I made a few attempts to return to timed sets but, experimented with some assisting exercises I found on Steve Cotter's blog. Jumping Jerks I will call them. Basically jump on a box and as you land complete the jerk. Large stable landing area recommended. Did some ab flags and pretty much called it a day. I will call this one okay. Ralph is being fed 2 chicken breasts and green beans. Yum.

GS training

As recommended I did this"
6 minute sets of 2 min rest double 16kg LCCJ
set1:
6
6
6
6
8
10
Set 2:
6
7
7
7
7
7

Set 3:
5
7
6
6
6
10

To finish 4 sets of 4min X 1min swings varying alt, 2 hand, and one hand.24 kg

Overall felt strong learning to breath and rest
lower left back pain while swinging the 24 switched to 16 but came back for more 24

A splash in the subi

Inaugural mountain bike trail ride

I did a good little trail ride in the Rothrock State Forest. All went well and met a girl who was realy cool walking 5 dogs. She knew all the trails and everything and we talked for like an hour. Her name was Kelly and she drove a subaru. Some pics.

Jason's Pain

Arnold Classic

Technique

Today was a little frustrating felt rushed so I spent about 30 minutes working on my jerk technique. I did slow deliberate repetitions focusing on hand position, hip drive, second dip, and dropping back into the rack. Barely broke a sweat.

I am riding my bike to work again today. No rain but 28degree weather for the ride home.

commuting

Rode my bike to work at 516pm arrived 538pm
Rode home 400am arrived 426am it rained at 427am
Lucky

A good Irish work out

My usual warmup (see previous posts)
----I had no motivation coming into this

5 Minute swings 16kg alt one hand mix just to get loose

2 min. 2bl 16kg cleans
1 min rack

2 Min Jerk
15 sec overhead/ 30 sec rest/ 15 sec overhead

2 min 2bl swings
rest 1 minute a little rack work

2 min. push press
rack 30 sec minute rest 30 sec

2 min double snatch
A few rack holds but I hung on good mental one

Rower 3 minutes or so

Jump Squats @ 45lbs X 30
Jump Squats @ 95lbs X 30
Jump Squats @ 45lbs X 50

Cool down rower

I am loosing my liking of this gym
The equipment is spread out
They are promoting some new infomercial fitness program coming in may
They weight room has your typical nitwits
The weather is nice I may have to go backyard
Except I think the aerobics class will miss my 4 O'Clock noise making sweat dripping double snatch set. I could feel the staring. The retired lady is my biggest fan.

Endurance

I tested the bike trail to work today and it was pretty good total round trip at easy pace 50 minutes I would say 10 miles est.

It was such a beautiful day I decided to take Murphy out for an adventure through the state game lands.

We mixed a bit of running and the parcourse fitness trail in. I had a no go on a muscle up at the rings. I found some cool routes but, golf may end that dream soon.

Hung out at a coworkers ate pork, chicken, and venison. Good stuff.
Overall a great day

Day 3

3/13/09

Warm up
Rotations
Cobra
Scorpion
Hip Crossovers

3 minute alt swing 24kg

2 min rest

1 min 2bl Cleans 24kg
30 sec rest

1 min 2bl Rack 24kg
30 Sec rest

1 min 2bl Overhead Hold 24kg
30 sec rest

1 min jerk 2bk 24kg
30 sec rest

1 min LCCJ 24Kg
30 Sec Rest

1 min 2H Swings 30 Reps 24kg
30 Secs Rest

1 min High Pull Right 28 reps 24kg
30 sec rest

1 Min High Pull Left 30 reps 24kg
30 Secs rest

1 min Snatch Right 18 Reps 24kg
30 sec rest

1 min Snatch Left 17 Reps 24 kg
30 Sec

Alt swings 24 kg cool down 24kg

30+50+110 Jump Squats 12lb aerobics bar

5 minute Chair Press 24kg
20L and 28 Right

Good workout overall and good week overall. I have slept well all week with only one day of insomnia. I also have a sinus infection that is not debilitating but, irritating making feel sleepy.

3/11/09

Going for 10

Good Warm Up
Rotations
Twists
Sprints
deck burpee kickouts

3 minute alternating swings 16kg

10 minute snatch 16kg
(I lost count again because an aerobics class was fascinated by my abilities)Made ground for clients though
I felt good hanging in there for the time I was able to maintain control and rest

5 minute? Rest

10 Minute LCCJ 16kg
No count but around a 6 to 8 rep per minute pace
I now realize why you do the LCCJ first. My right the last arm on the snatch was burnt causing a couple of 10 second drops of the bells. I did like the effect of fatigue in this set to boost confidence.

The journey begins

Inspired

Jason and Kim's performance at the Arnold "Fitness" Expo has inspired me to embark on a journey to my first Kettlebell Competition. On August 29th, 2009 in Chicago Illinois the WKC is holding a competition. My goal is to compete in the amateur LCCJ. Today was day one of however many days it is.

Assessment: Where do I stand

Warm up:
Rotations
Skipping (yes I did it)
Thoracic Glides
Cariocia (sp?) Twists
Scorpions
Burpee Deck Squat Stuff
12kg warm up swings presses etc....

Oddly before I picked up the bells, I was nervous I guess it is good. I think it was fear of finding out how much work I had to do.

So here it is:

Dbl LCCJ 24Kg
Time: 4:21
Reps: 30

What Happened:
My lungs gave out I lost my breath had I not done that I would have never had to catch it. (Thanks Steve and Ken). Arms were about to go too but, I went into a panic breathing mode and lost everything.
On a positive note I didn't think I would make that time. I put in my head must get 30 reps that may have been why I put em down when I did. {so the question is have a number in mind or not?}

5 Minute Rest

Snatch 24kg:
Time: 4:44
Reps: 31R 31L

What Happened:
Muscle fatigue I rarely lose my breath on the snatch my demise is my elbows. My grip is good no tears and I didn't use chalk.

Now the rest of the torture
24kg for all

2bl rack hold 1 minute
2bl overhead 45 seconds ( I was shaking like a leaf )
minute or so rest
1 minute 2bl cleans
1 minute 2bl jerk

10 minute alt swing
This was the confidence booster for me. My longest swing set with a 24kg

Overall feeling about the workout:
I was glad to see I am almost halfway there. I had a really bad week last week I did some stupid stuff then got sick felt better then got a sinus infection. Hanging with Jason and Kim brought me back in focus. Thanks guys. I needed a good workout and I got it. Last night was a night out with guys (see previous stupid part) I avoided peer pressure and kept the beers under 5 total in a three hour period. In conjunction with the comp I am keeping the consumption down to a minimum. I feel it is better to be realistic.

3/03/04

TGU's 2 min 20kg
30 sec. rest
Burpees 2Min
30 sec rest
Squats 2 Min
30 sec rest
One arm LCCJ 2 Min
30Sec Rest
Swings 2 Min
30 Sec rest
Ball Slams 2 Min
30 Sec Rest