Hitting the 10 minute sets today

I have always been one to shy away from the 10 minute sets. I don't no what it is about them but my mind goes crazy and I usually only hit the 8 minute mark. All my 10 minute sets are usually training with the Lockout crew, I am going to change that because I think it will make a big difference on the platform.

Jerks 2x24kg 10min@ 7,7,7,7,7,7,7,7,8,8 this was tough but I am getting back into the grove mentally I feel good.
Snatches 24kg 10min Lx14,14,14,14,14 Rx14,14,14,14,14 on both hands the last minute was tough but no tears.
Swings 32kgx 50/50

That was my main workout, I am practicing some body weight work also
1 arm wall push ups 2x10 each arm
Hanging from leg raises 2x10

Still feel pretty good after all this plus the shoveling I did today. MA got hit by a blizzard, we got lucky here in E.B. We got about a foot of snow its heavy and wet not fun to shovel. There were a lot of other places that got hit a lot worse so I have no complaints here.
Can't wait for tomorrows training going to push for 8rpms in the Jerk and 16 rpms in the Snatch.

Getting back into the swing of things.

It has been to long since i have posted, mostly due to laziness and putting it off.
I am starting to get back into the competition sets
Mon-
Jerks 2x16kg 10min @8rpms this was a solid set and felt good
OAJ 32kgx8/8
Snatches 16kg 10min @ 16rpms also this set felt great
swings 32kg 30/30

Tues-
Jerks 2x24kg 5min @6rpms lockouts felt solid and overall everything feels strong
OAJ 32kgx8/8
Snatches 24kg 6min@14rpms Lx14,14,14 Rx14,14,14 great set
Swings 32kg40/40

I also did some Getups with the 16kg,24kg,and 32kg just to practice them.

People don't like to challenge themselves

I have been trying to introduce kettlebells to a local gym and it's off to a slow start. I walk around the gym and ask people to trying a session for free no obligations just to try something different. I have had maybe 15 people try it and most enjoy it but won't sign up for sessions. I am cheap compared to the trainers at the gym they get $65 a session, I charge $25 and offer free intro sessions to show them whats kettlebells are all about. I have one serious client and he's lost around 8lbs in a month working with me, which is far better than he was before on the treadmill. I have come to the conclusion which many people probably already have that people are scared to really push themselves and try new things. I should say most people, They like to go into the gym and do the same thing they always do because it makes them feel good about themselves.
I don't want to shit on anyone and good for them they are trying but they almost treat it like a job, Go into the gym do my flies and curls and grunts and talk to a few people and hit the showers. Most have been using the same weights, sets, reps for years and there ok with that. I don't understand I like to set goals and reach them.
I use to be one of those people, well kinda I always tried to put more weight on the bar, but I never really had a goal. I just wanted to look good for the girls, and that's fine to but, I don't want to treat the gym like it's my job and feel better just by going in and doing the same old same old.
So whenever I ask someone to try out kettlebells I get O, I have bad shoulders or a bad back, yet I see them hitting the shoulder machine or doing some type of bent over row that is probably a lot more dangerous for them than swings and get ups. And believe me I preach how If done correctly they can help strengthen and fix problems that most people have but they won't even give me the time of day.
So my conclusion is for now that people get comfortable in there gym routine, Doing the same thing over and over looking the same feeling the same just to say, "I hit the gym everyday" and hey if that's all they want out of it them good luck to them and I'll see them in 5 years looking exactly the same and doing the same routine they been doing since the 90's. But for me I have goals and push myself everyday to become better at what I am trying to achieve and I am not afraid to try new things because if I was afraid to try new things, I never would have found kettlebells and real training that works, and would still be doing my routine just like everyone else.

Hope you liked it and I did not mean to offend anyone just my opinion.

thanks
Scott

Competition weekend

This Saturday is my second GS competition. Its at Red barn fitness in South Glastonbury CT, I am competing with the 24kgs.
Training this week has been tough but short.
MONDAY
Jerks-2x24kg 6min@7/7/7/7/7/8 = 43 reps i was tired and it sucked
Snatches-24kg 6min@15rpmLx15/15/15 Rx15/15/15 tough on left hook grip

TUESDAY
Jerks-2x24kg 7min@7/7/7/8/8/8/8 = 53 reps this was better than monday
Snatches-24kg 8min@14rpm Lx14/14/14/14 Rx14/14/14/14 my left hand needs work I lose the hook grip to quickly.

-Scott

New PR

Monday
I have not been writing as much, But yesterdays training looked like this
Jerks-(2x20kg)-6min@10rpm-60 reps this felt really good
Snatches-(24kg)8min@13rpm Lx13/13/13/13 Rx13/13/13/13 hook grip on left hand is struggling.

Tuesday 6/15/10
Jerks-3min@10rpm 2x20kg
Jerks-4min@10rpm 2x20kg
Jerks-8min@9rpm 2x20kg-72 rep The first 2 sets were both suppose to be 8min sets but my head was not in it, so i took a break and came back for a third try and got it with only 9rpm
Snatches-6min@16rpm 20kg Lx16/16/16/16 Rx16/16/16/16 I really worked on the hook grip but hands were a little sore from yesterday.
Swings 32kgx50/50

-Scott

New PR's

slacking on posts

I have been slacking a lot lately and I don't like it.

Last week I practiced a lot of GS with timed jerk and snatch sets with the 20kgs I am not going to go into full detail. I also did get ups and hardstyle swings. I did the get ups cause my shoulder was bothering me a little bit and I also like the exercise a lot. I did HS swings just to keep myself fresh with them and make sure I keep them sharp and crisp.

Over the weekend I went wake boarding and it was a blast but my friends and I are pushing each other and we had a few good falls. I took a nice one and I am feeling it today for sure so I took it easy.

I did some joint mobility to get everything feeling good. Then,
Get ups- 15min with the 24kg alternating sides every rep and I managed 17L/17R
Swings- 10min 15sec on/15sec off with the 32kg and got 200 in 10 min and that was intense.
Also practiced Bent press-32kgx2sets of 2
Clean and press-32kgx2sets of 2
Snatch-32kgx10 each hand
That was all I did and I felt great, I am going to work with Get ups and swings a lot from now on.
- Scott

Been a while

I have not had the time to write lately, I'm trying to bring kettlebells into a local gym and its off to a slow start.
Workouts have been ok but my shoulder is bothering me again

Last Thursday I did GS
Jerks-(2x20kg) 6min@8rp- 48 reps Assistance OAJ- 24kgx15L/15R
Snatches-(20kg) 6min@16rpm-Lx16,16,16 Rx16,16,16 Swings-32kgx25L/25R

Friday-May 28,2010
Get ups-5x1 32kg super set with
Pull ups- 5x2 16kg super set with
Double cleans- 5x5 2x32kg this was intense and i went through as fast as i could.
P.M. I also did some GS
Jerks-(2x20kg) 6min@8rpm- 48reps
Snatches-(24kg) 6min@12rpm- Lx12,12,12 Rx12,12,12
I was very beat after this day

Monday- June 1,2010
Jerks-(2x20kg) 8min@8rpm- 64 new PR OAJ-24kgx15L/15R
Snatches-(24kg) 8min@12rpm- Lx12,12,12,12 Rx12,12,12,12 this is what i think hurt my shoulder plus wake boarding on sunday for the first time this year it was awesome.
Swings-32kgx45L/45R

Tuesday- June 2,2010
Get ups-5x2 32kg super set with
pull ups- 5x5 Body weight this was a nice combo great feel.
Double clean +double front squat 2x5-(2x24kg)
Hard style swings-3osec on/30sec off for 15 mins @24kgx 20 reps per set for 15 sets

Wednesday- June 3,2010
Double swing-5x10 super set with
Double clean-5x(2,4,6) 2x24kg for both and I did all this in just under 9 mins
Goblet squat- 2x5- 24kg
Maxcercist exercise - Invented by Steve Maxwell its a great move and it gets the heart going. I did it for 5 mins and completed 14 reps

I also had a great vacation over the long weekend and then wake boarded Monday for the first time this year it felt great to get back on the water and i just fixed my bindings on my board, So I am looking forward to the summer for a lot more time on the water.

-Scott

Jerks are killing me

Today I hit jerks and snatches for time and the jerks just wiped me out, This is what it looked like.
Jerks- (2x24kg)6min@7rpm -7/7/7/7/7/7 and i was burnt out, its really hot out and there is no air so i think thats affecting me a lot.
Snatches-(24kg)6min@13rpm-L13/13/13 R13/13/13 these felt ok but still working with sore hands.
Swings-24kgx25L/25R
Thats all i did today, can't wait for some cooler weather.

- Scott

Mondays training

Yesterday was pretty hot and I was not feeling at all in the zone to do jerks or snatches but i managed to get myself to do them and I wish i didn't because it was a horrible day missed everything.
Jerks- i was shooting for a 10 min set(2x20kg) @8rpm haha not even close. It ended up looking like this 8,8,8,(o man this is horrible),8,(slow down try and last),6, I give up. It just goes to show you if your head is not there it isn't gonna happen.
OAJ-24kgx12L/12R
Snatches- since I managed the 24kg for 10min@12rpm saturday i figured i could get atleast 24kgx8min@14rpm and yet again i was wrong. The set looked like this Lx14/14/14/14 barley grip was fried and then Rx14/14 and just gave up again it was a depressing day but I worked out saturday with Chris duffey and probably shouldnt have tried to push myself so hard on monday.
Swings 24kgx50L/50R
I'm always learning and I learned the hard way, you have to back off sometimes to push forward and i already no this but sometimes the bells just have to remind me.
Well today's training was a break from GS and I did some get ups and swings. It really felt great to practice these and take it easy.
Get ups- 10min alternating sides, I did 10 each arm with the 24kg
Swings- 15 sec work/15 sec rest for 15 min 24kgx 30 sets , and I was doing 10 reps in 15 sec.
I did a little stretching after and I'm feeling great, I'm working out creating a little template with swings and get ups to see how far i can take them.

- Scott

Working on Snatches

I recently started Snatching the 24kg GS style and its brutal.
Jerks - (2x16kg) - 7min@9rpm ended up doing 9,9,9,10,10,10,10, i was drained after this,
Snatches - 24kg - Lx12/12/12 Rx12/12/12 theses felt a lot better than the other day but there still very challenging.
OAJ - 24kgx12L/12R
Swings - 24kgx50L/50R
I need a rest day for sure and I am gunna make a better plan for my workouts next week so i'm not so dead.

- Scott

Variety day

Today i felt like doing some hardstyle Clean and Jerks and Snatches.

Long cycle Clean and Jerk - 3x(246) 2x24kg felt great.
Snatches - 3x(5,10) 32kg, This was a little tough but i managed.
Double swings+farmers walk to restaunt and back - 2x32kgx10+FW, I did this for 2 sets and was done for the day.

- Scott

Bodyweight training

Today i decided to take it easy on the weights and practice some bodyweight drills, This is what it looked like.

Handstand pushups - 2x(12345) 1x(123456) I supersetted these with pull ups
pull ups - 2x(12345) 1x(123456)
rest 5 mins
Dips - 1x(1234) 1x(12345) supersetted with
towel pull ups - 1x(1234) 1x(12345) both hands on the towel
finisher
swings - 5x20 24kg supersetted with
hanging leg raises - 5x5 but the sets looked like this 5,5,3,2,2
I was dead after this workout but I liked the supersets of handstand push ups and pull ups a lot.

- Scott

More GS practice

Yesterday took a lot out of me so i just took it easy.

Jerks - 2x16kg-6min - 8,8,9,9,10,14rpm. I just wanted to see what i could do 14rpm is the most reps per minute i have ever done.
OAJ- 24kgx12L/12R
Snatches - 24kgx 6min@12rpm - Lx12/12/12 Rx12/12/12 the 24kg felt heavy in the snatch and this was very difficult for me.
Swings- 24kgx 50L/50R

That was all i had time for today, But still felt great.

- Scott

Mixing a little RTK with GS jerks

I went for like a mile and a half run yesterday it felt good, Nothing crazy, it took me around 18 minutes.
Today I am feeling good and ready for some presses.
Snatch,press,squat- 3x(123)+5 DB front squats 16kg+28kg completed all rounds
Deadlift 2x20 16kg+28kg

GS
Jerks- 2x16kg - 5min@10rpm = 50 reps felt good
OAJ - 24kg x 12L/12R
swings - 24kg 50L/50R for 2 sets

Everything felt really good today and I am looking to order a new 24kg for jerks.
- Scott

Achieved Rank 2

So I went to the kettlebell competition yesterday and it was a great time, I ended up using the 20kgs and managed 60 reps in the jerk and 60L/60R in the snatch.
I stated out nice and slow and then just got into my comfort zone.
My girl friend Aurissa also competed with the 8kg and she had no plans on doing it and she achieved Rank 4, I was really impressed.
All I can say is my first GS competition was a blast and I can't wait for more. It's also time to move on to the 24kgs. I am starting to really get into the whole competition lifting.

- Scott

Finially made it

So I went to my interview today at Bridgewater Fitness and talked everything over and I am going to start training people with kettlebells in the next few weeks. I have been waiting for an opportunity like this for a long time and its finally here. Now i just have to get people to sign up for my classes.
But I squeezed in a nice little workout this morning, just making sure I am ready for tomorrow.

Jerks - 2x16kg - 3min@8rpm - 24 reps
rest 3 min
Jerks - 2x16kg - 3min@10rpm - 30 reps, I was a little winded after this.
OAJ - 24kg - 10L/10R
Swings 24kg - 50L/50R

That's it tomorrow is the big day, It's my first GS competition and I am excited to see how I do. I'm still not sure if I am going to use the 16kg or the 20kg.

- scott

Practice, practice, practice

Today was very relaxed and just worked on pacing myself in the jerk. I want to be ready and keep my head in the game this weekend. Here is what the workout looked like.

Jerks - 5min@6rpm x 2x16kg was nice and easy just working on holding the lock out and breathing with bells over head.

OAJerk - 4min@10rpm x 20kg

swings - 24kgx 50L/50R for 2 sets this really worked my grip

That was all I did, My left shoulder is a little sore, So I am not going to do to much until it feels better.
- Scott

Resting up for Saturday

So I got the email saying that my jerk and snatch video were good and I can use the 20kgs this Saturday. I am excited and nervous, I have never tried 2 arm jerks with the 20kgs but I am feeling up to the challenge.
Today's workout was an easy one, my shoulder is sore and i wanted to take it easy on it. This is what I did today.
Incline push ups- 3x20
flat knee raises - 3x20
Goblet squat - 3x10 x 24kg
Plank - 30 sec
2 arm swing - 3x10 x 32kg
Get ups - 15mins x 14L/14R
Goblet squat - 3x3 x 24kg- 10 sec of prying each rep
Plank - 60 sec
1 arm swing - 24kgx 10L/10R - 32kg x 10L/10R

I felt good after this just trying to rest up so I am ready for the weekend.

- Scott

Tuesdays workout

So today I am tired and wanted to do something with get ups so this is what it looked like

Get up + Pull ups
16kgx5 + 16ksx5
24kgx4 + 24kgx4
32kgx3 + 32kgx3
40kgx2 + 40kgx1 1/2 could not get full 2nd rep
48kgx1 + 48kgx could not get full rep, So i did a single with the 40kg

This was a intense workout and in the PM i did some swings with the 32kg, In 10 minutes i did 10/10, 12/12, 14/14, 16/16, 18/18, 20/20, 10/10 for a total of 200 reps. It wasn't to bad just felt like swinging

Busy week so far

Been really busy, still squeezing in my workouts but have not had time to write.
Yesterday i decided to tape myself again with the GS jerks and snatches, since my other ones came out so dark.
Monday-
Jerks-8min@9rpm-2x16kg for a total of 72 reps felt good, they started to get to me near the end but i managed it.
Assistance jerk- 24kg-10L/10R
Snatches - 10min@16rpm-16kg managed 80 reps a hand felt ok.
Swings-24kg-50L/50R

that was my day still practicing for this saturday, I really hope I make rank 3 at least and if my videos count i can try out the 20kgs and see what i can do.

- scott

Feeling weak

So after a long day yesterday i was feeling tired but decided to go for the heavy day of RTK, It looked like this.

Snatch,press,squat, - 3x(123)+5 DB front squats - 2x28kg, i managed all the rungs and ladders, plus the squats, it was not easy but feel good now.
Deadlift- 2x20 2x28kg - really concentrated on tighting everything and by about 10 reps it was getting to me.

Next week im gunna take it easy work on my GS jerks and snatches for the competion on saturday then i will be back to tackle RTK with no distractions.

scott

Busy day

So today work was hectic, and had to squeeze in a quick workout.
Since I am competing next week i tested my 10min set of jerks and 10min of snatches

2 Arm jerk- 10min@8rpm 2x16kg i got 80 reps new PR!!

snatch 10min@16prm-16kg i got 80 reps per hand

I shot some videos and I am sending them in to see if i made rank 3
and thats all the time i had for today.

-scott

RTK and some GS

well i stated RTK back up on monday and here is what today's training looks like

Snatch,press,squat- 3x(123) 28kg+24kg
Deadlift - 2x20 28kg+24kg

Plus practicing GS plan on competing in Danvers MA next Saturday, So for this i will do some timed jerks and snatches

jerks 5min@8rpm 2x16kg
1armjerks 12L/12R
Snatches 6min@14rpm 20kg
assistance swings 24kgx50L/50R

seems like a lot but i will do some in the am and some in the pm

A little about myself

This is my first post so I figured i give a little background info about myself,
I got into kettlebells after I was sick of going to the gym. I was searching online and found pavel and Russian kettlebells and have been hooked ever since. I have also practiced the kettlebell sport or GS and enjoy that also. Some of my accomplishments are 225 reps with the 24kg in the SSST, I tried the UST with the 32kg and got 150 in 10 min, I have pressed the 40kg which is half my weight, I have done turkish getups with the beast 106lbs. My best deadlift is 425lbs but i have not tried any heavier yet. I just enjoy a challenge and like to see how far i can push myself, I like extreme sports, fishing, cookouts, wake boarding, snow boarding, mountain biking, kettlebells and lifting weights. I hope to become a well known instructor and have my own gym.

-Scott