BIG PR today

                I wasnt feeling anything special today but i surprised myself,
Long cycle 2x32 8 min @4rpms for 32reps total, its not crazy but my best with the 32 before this was only 5 mins.
Then after I did some jerks 2x20 10,10,10
jump squats 135x5/50 195x5/50x2 sets this was a great day for me overall really boosted my confidence and help me get my head back into training. The end of the year is always tough with holidays and bad eating. I hope to keep on progressing and set some new prs real soon.

Penthalon training

 So the Penthalon is a new event in kettlebell sport lifing, its 5 exercieses the clean, the clean and press, the one arm jerk, the half snatch and the pushpress. Its 6 minutes of exercise and 5 min of rest between, you can switch hands as many times as you want as long as you dont put the kettlebell down, each exercise has a max reps per min.
clean is 20 rpms
clean and press is 10 rpms
one arm jerk is 20 rpms
half snatch is 18 rpms
push press is 20 rpms
You get points for home many rpms you go and how heavy of kettlebell you use. My personal best score is 1956 and it was deadly. I used the 32kg for cleans, the 26kg for c&p, the 32kg for one arm jerk, the 28kg for half snatch, and the 28kg for pushpress. This workout is no joke.
Todays training consisted of half snatch 32x6mins @18rpms,5 mins of rest,then pushpress 32x6minsx 20,20,20,20,16,14 fell apart near the end my pushpress form needs work.
finished with swings 32kgx40/40

new year big plans

  So the end of the year is coming and this year has been great for me as far as kettlebells go, I have achieved CMS in february,at the sport camp where I met Ivan Denisov which was just incredible. I competed in the most competitions this year and plan to try and go to more this coming year. I attended the IUKL meet in new york and placed 3rd and met a lot of amazing lifters from all over the world.
          Then to finish the year off I achieved MS in biathlon at the Chicago worlds in October. My training has been steady lately consisting of a lot of longcycle and some penthalon training. I am going to continue working on my technique and learn as much as possible. This journey has just begun and I am going to put all I have into it and see how far I can take it. I have a great coach chris duffey and met some amazing people through kettlebell lifting. Cant wait to see what will go down this year.

thanks
      scott

steady longcyle training

So for the last month atleast I have been  working on Longcycle to change it up and to see how  far I can make it in rank. I have went 10 mins with 20kgs completeing 90 reps, I have went 10 mins with the 24kgs completeing 60 reps, I have also went 10 mins with the 28s completeing 50 reps. I feel good about all of this training so far but I need to work on cleans a lot its what seems to be holding me back from progress.

todays training
longcycle - 2x16 10,10
2x20 10,10,10
2x24 8,8,8
2x28 6,6 I ran out of gas on the 28s probably could have made the last min but stopped before i got to sloppy
Oalc 40kgx 6/6 and swings 40kgx 20/20
overall good day my over head position is getting a lot better, but I havent been feeling strong lately think I need to cut down on training sets a little.

Master of sport

So after a  long journey I have achieved Master of sport rank in biathlon in the 70kg weight class.It was at the chicago world kettlebell championships October 2011. I did 55 jerks and 50/50 snatches with the 32kg. I have to say it felt amazing to reach this goal but I realized that this is just the beginning. There is so much to learn in kettlebell sport you truely never master it. So for now its back to the light bells and practice technique. I owe a big thank you to my coach Chris duffey, will and melissa metcalf who are great lifters and friends and also the crew from the Ice chamber who are very nice people.

Relaxed is loose, Loose is fast, Fast is strong

Today was a little test day for me with the 32's I have been having problems with 6 reps a minute so i am working on that for now.

jerks 2x32 6,6,6,6,6,6,3 went 6 and a 1/2 minutes this is a small pr last min was very tough

snatches 32 Lx 16,16,15 Rx 16,16,16 best day overall with the 32s I think still have alot of work to do but im trying to stay consistant!

Time under bells triumphs

So i have been working with the 32kgs for sometime now and it is not easy. Some days are better than others but those beasts are always heavy and they find every flaw in your technique. I have gotten better with them but still need a lot of work.
 Its true kettlebell lifting is a journey it takes time and patientce and a lot of learning, Even the best lifters say they still have plenty to learn so I will strive to keep learning and refineing my technique.

todays set
warm ups 16kg 10/10   24kg10/10 2x16kg 10 2x24kg 10 2x32kg 6
main set 2x32 8,8,8,8,8,8,8,8 very challenging this was a PR for me though so I am happy.
Ended with a little jog and a lot of stretching.

staying sain

Always striving for better reps

I have not posted in a while, I have a new job and do not have a lot of time between working and lifting to post much and not to many people follow this blog.
Recently I went to California and trained at the ice chamber which was amazing and with Valery Fedorenko and Ivan Denisov. The weekend was packed with amazing lifting and a lot of information. Ivan did 730 snatches with the 24kg in around 35 min and over 100 jerks in 5 min with the 32kgs
I hit my numbers for CMS in biathlon which was a big deal for me and I also hit my numbers for Rank 1 in longcycle.
Todays training
2x32 6,5,5,5
2x32 5,5,5,5
2x24 10,10,10
the 32kgs are starting to feel better I think 5rpms is my starting point for now I have a lot of work cut out for me .

Getting back in the Grind

So I've been back at training for about 2 weeks and its been tough. I have been jumping around a lot with GS, swings, get ups and bodyweight training so I am feeling a bit beat up.
The last couple days have been all biathalon, I was a little sore from snow boarding over the weekend and Monday's set I struggled because of it

Moday Jan 3,11
Jerks 2x28 @6rpms 6,6,6,6,6,6,6 was shooting for 8 min but my form was getting sloppy so cut the set short. Felt pretty good for the first time using the 28s in a while
Snatches 28 8 min@ 12rpms Lx12,12,12,12 Rx12,12,12,12 this was tough but I was able to pull it off
Swings 32x50/50 50/50 theses were killer.

Later on I did some 1 arm wall push ups 2x25 each arm
plus some hanging leg raises 2x15

Tuesday Jan 4,11
Jerks 2x24 5min @8rpms these were good and my drops from the over head position were landing nice, I did get a little tired near the end but over all good set.
OAJ 32x12/12
Snatches 24 ^min@16rpms Lx16,16,16 Rx 16,16,16 hands were a little sore from Monday.
Swings 32x50/50
Then finished off with stretching and foam rolling over all I feel good right now and not drained like I have been feeling.