beat down

 Since my PR on Sunday I have been feeling beat, I have still been training but its been tough and I am happy tomorrow is my day off I need to rest up. When I wear myself down like this training just doesn't feel right my timing is off and my technique suffers. I don't no why I push on I just do its probably smarter if I took it easy or a day off but I get in my schedule and stick to it and this is a down fall of mine.
Monday Jan 30,2011
Longcycle 2x24kg 6 mins @ 8,8,8,8,8,8 this was actually pretty good even though I was hurting.
Jerk 2x32kg 8,8,7 this wasn't to bad except for the last minute got me.

Tuesday Jan 31,2011
Longcycle 2x32kg 6,6
2 imn rest
2x32kg 6,6,
2 min rest
2x32kg 6,6
2 min rest
2x32kg 6,6 
 I started off rough and then got a little smoother but still just to worn down.
Jumpsquats 2x5/50  135lbsx5/50  165lbsx5/50
 that's it time to rest up and hit it hard Thursday.

Big Longcycle PR

 Today I met coach Duffey, Will and Melissa Metcalf down in Scituate for a little lifting session. I was feeling ok and did a few short sets with the 2x24kgs at 8 rpms to get the blood flowing. I have been thinking about this all week and kinda dreading the set I was going for.
Longcyce 2x32kg 10 min @ 4 rpms 40 reps total this is a new PR for me my best before this was only 32 reps so I was very happy. The set was very tough though and at about min 5 I really thought I was done and I think everyone else agreed but somehow I managed to keep pushing. Thats what I love about kettlebell sport lifting, you think your done and somehow deep down inside you find the will to keep pushing and keep going. Today my head was really getting to me but I just kept thinking its only 10 mins you can do this and with the help of duffey, will and melissa I pulled it off. My whole body was hurting and grip was done but you just have to try and keep calm and do one rep or one minute at a time and somehow you reach that 10 minute mark. I feel pretty good about todays set still have a lot of work to do but this helped me get on track.
 I finished off with a short set of snatches 24kg x 16rpms for 6 mins not to bad.  Then we all went to The Fours for lunch figured we needed some treats for beating ourselves up.

practice,practice,practice

Today I really wanted to work on form and technique for Longcycle,
 I did short sets to keep fatigue down and form as perfect as possible.
Longcyce 2x20 x 9,9,9
2x24 x 8,8,8
2x28 x 7,7,7
2x24 x 9,9
this was a good workout I managed to keep 2 minutes rest between all sets except the last set where I waited 3 minutes. My form was pretty good the whole time and on my last set I felt the best my body just felt like everything was firing right.
 I finished off with swings 40kgx 30/30
That's all for today see what I feel like tomorrow.

Tough week

 This week has been going rough for training for me and I am not sure why, Yesterday I felt good and did 2x28 for 6mins@6rpms and it felt ok but it was still difficult. Then I did a short set of longcycle 2x24 8,8,8 which felt pretty good. Over all Longcycle is getting better but its still a work in progress. That is what kettlebell lifting is all about you will never master it, its a journey that takes years you have to have passion for it and always strive to learn more.
 Today was Longcycle with the 32kgs and this was no joke it wasnt a long set but 5mins@5rpms and this sucked. It was brutal and I really  need to clean up my cleans and work on breathing.
I finished off with Longcycle 2x20 10,10. I just hope to see some improvements soon.

Back to Longcycle

  So now its back to the grind of Longcycle training, for some reason I do enjoy it though maybe because you only have to worry about one lift and its usually quicker workouts.
 Last week I was just getting back in the grove nothing crazy. On Monday I did the fitness protocol with the 24kg doing Oaj,Snatch, and Oalc felt ok.
Wednesday I did Longcycle 2x24 6 mins @ 9,9,9,8,8,8 started off good but the pace was to fast had to slow down but made the time. Then I did 2x20 10,10 just for fun and feel of it.
Thursday I 2x28 5min@ 6,6,6,6,6 this was tough for some reason. I also did 2x24 just jerk for 12,12
We were suppose to train in scituate on Sat with Coach Duffey, Will and Melissa Metcalf but the weather prevented us from training so I just did a snatch set with the 20kg 10min@18rpms felt pretty good plus I did jerks 1min on/1 min off with the 2x20kg 16,18,18,18,18 this really beat up my triceps but felt good to move at a face pace.
Saturday was suppose to be my test day at home but I got up and warmed up and I just wasn't feeling it, so I ended up doing another day of 1 min on/ 1 min off with 2x32kg at 6 rpms I did a total of 8 sets and this was very difficult. I think I need to rest up a little bit because I am going to try and test again this Saturday.

Pentathalon competition

 Saturday january 14, 2011 was the pentathlon comp in New York and it was a good day, I pulled off a score of 2028 which is a great PR for myself  this is what my set looked like.

Cleans - 36kg I got 120 reps switched every 10 reps
One arm long cycle press - 28kg I got 60 reps switched every 5 reps
One arm jerk - 32kg - 120 reps switched every 10 reps
Half snatch - 28kg 108 reps switched every 9 reps
Push press - 28kg 120 reps switched every 10
 this was brutal there was no air to breath and a long ride to NY
 Chris duffey also competed and had a good day with a score around 1400-1500, I dont no how he managed it because he tore his hands up bad and still finished the workout very impressive feat if you see his hands.
Overall great day and plan to beat my score I want 2100. Now its back to Longcycle training!

maintence training

  The past two days have just been easy days, nothing to big but need to keep the body moving.
Yesterday I did long cycle with the 24kgs I went 8 mins @8rpms this is  actually a new pr for me so I am very happy and also think I could have went the full 10 mins. Then I did a short jerk set 2x20kg 3min @12 rpms this was good off the start then got a  little  tired.

   Today I did a 10 min snatch set with the 20kg @ 16rpms, I havent snatched in a while but this was good I was  just working technique not pushing myself. I finished off with a one arm jerk set 6 with the 20kg 6mins@14 rpms again working on technique.
   I need to rest up for saturday the penthalon meet is in NY and I lift at noon.

Penthalon training

This Saturday is the pentathlon competition in NY. I have been training Long cycle mostly but have been practicing some of the pentathlon lifts for this competition. The exercises are brutal and when you combined them all together its deadly.
Today was Half snatch 32kg 6min@18rpms alternating every 9 reps
rested 5 mins the 32kg push press 6 min@20 rpms this is brutal.
I need more practice but I have to concentrate on long cycle so I will just see how this weekend goes with what I have done so far.

thanks Scott

Steady Training

            Training has been steady lately nothing to crazy after my 32kg longcycle pr but thats ok. On sunday new years day I went for a 12 mile jog with a friend it was a easy pace but still very long. The only reason is because I am doing the tough mudder in may so I have to have some long distance under my belt. I am paying for that run as of monday, My left foot is bothering me  and hurts when I walk. I am not sure why this is happening maybe to far to quick or I was running wrong I am not sure I have never had this problem before.
     Monday started off KB training I did 6 mins longcycle set 2x28 @6rpms nothing crazy but it was difficult. Then I did a jerk set 2x32 3min@8rpms which wasnt as bad as I thought, I need to get use to moving the 32s faster.
Tuesday I did a longcycle set 2x24 6min@8rpms and this was nice got me breathing but managable, I want to hit 80-100 reps with the 24s. I also did some pushpresses for practice for the penthalon 32kg 4min@15 rpms 15l/15r/15l/15r and I finished with a set of swings 32x60/60 good stuff.