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.

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.