This past weekend was a big one for myself , Will Metcalf and Coach Chris Duffey. Chris Duffey and myself attended Fedor Fuglev's training camp. All I can say is so much information to try and take in and not enough time. We went over snatch, jerk and longcycle, training planing and recovery. The hard part is the language barrier. We don't speak there language and they don't speak ours but we made it work. I have a lot of things to practice and see if I like them or not its going to be interesting.
On Sunday April 22,2012 there was the IUKL Competition which was held in Connecticut, Coach Duffy lifting the 24kgs in Biathalon and did 69 jerks and 142 snatches a very impressive day for him. Will Metcalf killed it with the 32kgs and did 80 jerks which is a huge PR for him and he did 123 snatches over all outstanding day for him. As for myself I only had an ok day I did Longcycle with the 32kgs and I managed 45 reps not a PR for myself but after minute 6 I was done so I am glad I lasted out the last 4 minutes I always like to go for 10 minutes .
Fedor Fuglev did a crazy amount of work with the 32kgs pulling off 123 jerks, 210 snatches and then at the end for fun he did Longcycle for 50 reps in 7 mins like no big deal.
This guy is the real deal at 50 years old he is still lifting and performing better than people half his age I can only hope to be half that good at his age. I have never met someone so eager to teach and show people about kettlebells he is truly amazing and I am very interested in his training because its taking him so far and kept him injury free. Not sure what is to come for training we will see, just going to practice a lot.
Monday, April 23, 2012
Monday, April 16, 2012
Dogging it
So last week went terrible for me, I just wasn't hitting my numbers and I felt shitty. I ran and didn't really rest over the weekend which was a big mistake and I paid dearly for it. Some times you just get in this mood and your training is off and no matter what you try to do you cant snap out of this. This is where a Coach really helps and if not for Coach Duffey I am not sure where I would be today, surely not at the level I am now.
Sometimes you just have to step back when life gets to stressful and just do the main sets and walk away, all the assistance and other shit I want to do has to stop and I have to do my set then worry about recovering. I no I neglect that aspect of training a lot and its a huge part, Its always easy to do to much you have to find the balance and do just the right amount then recover. I no practice what i preach and I really have to work on this. But on a good note on Friday last week April 13,2012 I went for a Longcycle PR 2x32kg for 7 mins @5rpms which definitely felt better than usual finally starting to settle into the 5 rpms a little better.
Over the weekend I ran 6 miles on Sunday because I have to shed a few pounds for the competition this coming weekend in CT. I have a goal in mind for my set but I will just keep that to myself for now.
Monday April 16,2012
warm ups OAJ 16x5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x 8,8 2x24x8 2x28x8
Longcycle 2x24kgx 8,8
2 mins rest
Longcycle 2x28 6 mins @7rpms this was tough and it was really hot out but I pulled it off.
Also a friend of mine Meghan Damiano Chase ran the Boston Marathon today, she raised over 10,000 dollars for a charity called Mass eye and ear. She completed it in 6hrs17mins a huge accomplishment. It was over 80 degrees and she made it. I did a couple of runs with her to help train including a 12 mile run and that was brutal I don't no how people can run 26.2 miles and in the heat we had today. It just goes to show you if you put your mind to it you can do anything.
Sometimes you just have to step back when life gets to stressful and just do the main sets and walk away, all the assistance and other shit I want to do has to stop and I have to do my set then worry about recovering. I no I neglect that aspect of training a lot and its a huge part, Its always easy to do to much you have to find the balance and do just the right amount then recover. I no practice what i preach and I really have to work on this. But on a good note on Friday last week April 13,2012 I went for a Longcycle PR 2x32kg for 7 mins @5rpms which definitely felt better than usual finally starting to settle into the 5 rpms a little better.
Over the weekend I ran 6 miles on Sunday because I have to shed a few pounds for the competition this coming weekend in CT. I have a goal in mind for my set but I will just keep that to myself for now.
Monday April 16,2012
warm ups OAJ 16x5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x 8,8 2x24x8 2x28x8
Longcycle 2x24kgx 8,8
2 mins rest
Longcycle 2x28 6 mins @7rpms this was tough and it was really hot out but I pulled it off.
Also a friend of mine Meghan Damiano Chase ran the Boston Marathon today, she raised over 10,000 dollars for a charity called Mass eye and ear. She completed it in 6hrs17mins a huge accomplishment. It was over 80 degrees and she made it. I did a couple of runs with her to help train including a 12 mile run and that was brutal I don't no how people can run 26.2 miles and in the heat we had today. It just goes to show you if you put your mind to it you can do anything.
Monday, April 9, 2012
back on track
Last week was more of a recovery week from the NYC competition, I took Monday, Tuesday, and Wednesday off to recover and I started back up Thursday.
Thursday April 5,12
Longcycle 2x20 8 min @10 rpms this was actually kind of tough, I think because of the fast pace
Black snatch 20kg x6 mins at 9 snatches per min
Friday april 6,12
Longcycle 2x32 5 mins @6rpms this was ok it got very challenging the last min, I am trying to get use to 6 rpms but its not going to be easy
Longcycle 2x24 9,9,8,9,9 I was pretty beat up and tired from the 32kgs so I didn't push this to hard.
Jump squats 135x5/50 185x5/50 these were pretty good and my legs weren't to sore after
Saturday April 6,12
I did some OALC 10 mins x 32kg alternating every minute 6,6,6,6,6,8,8,8,8,8 this wasn't hard, I was suppose to use the 40kg but that was just out of my league. I think I'm going to need a 36kg soon.
Swings 40kgx30/30 hands got sore after this.
Saturday PM I went for a 10k run with Meghan Damiano, She will be running the Boston Marathon April 16,2012 for charity. I am glad I could help her train.
Monday April 9,12
I was really feeling beat up today Coach Duffey wanted me to do a test set with the 32kgs but it just wasn't in the books for me today so I worked on technique,
Warm up OALC press 4 minx16kgx10rpms alternate every min
Snatch 4 minx16kgx16rpms alternate every min
OAJ 16kgx5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x8,8
Longcycle 2x24 8,8
rest 2 mins
2x24 8,8
rest 2 mins
2x24 8,9
rest 2 mins
2x24 9,9
rest 2 mins
2x24 9,9 overall just an ok workout nothing special
I did a 10min cool down jog
Thursday April 5,12
Longcycle 2x20 8 min @10 rpms this was actually kind of tough, I think because of the fast pace
Black snatch 20kg x6 mins at 9 snatches per min
Friday april 6,12
Longcycle 2x32 5 mins @6rpms this was ok it got very challenging the last min, I am trying to get use to 6 rpms but its not going to be easy
Longcycle 2x24 9,9,8,9,9 I was pretty beat up and tired from the 32kgs so I didn't push this to hard.
Jump squats 135x5/50 185x5/50 these were pretty good and my legs weren't to sore after
Saturday April 6,12
I did some OALC 10 mins x 32kg alternating every minute 6,6,6,6,6,8,8,8,8,8 this wasn't hard, I was suppose to use the 40kg but that was just out of my league. I think I'm going to need a 36kg soon.
Swings 40kgx30/30 hands got sore after this.
Saturday PM I went for a 10k run with Meghan Damiano, She will be running the Boston Marathon April 16,2012 for charity. I am glad I could help her train.
Monday April 9,12
I was really feeling beat up today Coach Duffey wanted me to do a test set with the 32kgs but it just wasn't in the books for me today so I worked on technique,
Warm up OALC press 4 minx16kgx10rpms alternate every min
Snatch 4 minx16kgx16rpms alternate every min
OAJ 16kgx5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x8,8
Longcycle 2x24 8,8
rest 2 mins
2x24 8,8
rest 2 mins
2x24 8,9
rest 2 mins
2x24 9,9
rest 2 mins
2x24 9,9 overall just an ok workout nothing special
I did a 10min cool down jog
Tuesday, April 3, 2012
NYC kettlebell competition
Over the weekend I went to NY to compete in a competition, Ill start off by saying lasts weeks training went pretty well so I went into the weekend feeling pretty good.
Last Tuesday I did Longcycle 2x32 4,5,4,5,4,5,4,5,4,5, for a total of 45 reps which was a PR by 5 reps and felt pretty good.
So I took the rest of the week off to prepare for Saturday. The competition was held at a crossfit gym in NY and the gym was really nice, a lot of room to move around and for people to watch. The temperature was perfect. I was the last flight of the day along with my competitor Marty Ferral. I was pretty nervous before the set but once I got the bells moving I felt great. My pace was 4,5,4,5 and the whole set I felt great and then I hit the 9th minute and I find out I'm pretty close to Marty and everyone is yelling and pushing me and I am trying my best to keep moving the bells but lets face it when your that deep into a set its tough. I was getting sloppy but I kept pushing and trying to get the reps and some how I came up a rep short. I just didn't have anymore left in me, I think I tried to squeeze to much into the last minute and Marty beat be by one rep. This definitely sucked but I set another PR of 48 reps in Longcycle 2x32. I have to be happy about that but it always sucks to lose. Its back to training and see how much father I can take Longcycle.
thanks Scott
Last Tuesday I did Longcycle 2x32 4,5,4,5,4,5,4,5,4,5, for a total of 45 reps which was a PR by 5 reps and felt pretty good.
So I took the rest of the week off to prepare for Saturday. The competition was held at a crossfit gym in NY and the gym was really nice, a lot of room to move around and for people to watch. The temperature was perfect. I was the last flight of the day along with my competitor Marty Ferral. I was pretty nervous before the set but once I got the bells moving I felt great. My pace was 4,5,4,5 and the whole set I felt great and then I hit the 9th minute and I find out I'm pretty close to Marty and everyone is yelling and pushing me and I am trying my best to keep moving the bells but lets face it when your that deep into a set its tough. I was getting sloppy but I kept pushing and trying to get the reps and some how I came up a rep short. I just didn't have anymore left in me, I think I tried to squeeze to much into the last minute and Marty beat be by one rep. This definitely sucked but I set another PR of 48 reps in Longcycle 2x32. I have to be happy about that but it always sucks to lose. Its back to training and see how much father I can take Longcycle.
thanks Scott
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