Monthly Archives: May 2013

Week 2 – Day 3

SPP (jerks) Workout:

Double jerk 16kg 5rpm / 7rpm http://youtu.be/pU3U7DbN77g

 Double jerk 12kg @9rpm 3′ x4 http://youtu.be/i8XfmWVoz8w

Swings 24kg max e.s (40/40) http://youtu.be/tn8tpbgGgaY

 Strength workout

A1. Back squats – 32.5kg/16 reps x3

A2. Inverted rows 20 reps x3

B1. 1 leg rdl 2x14kg @9reps x3

B2. pushups max  x 3

Deadbug – 1′

Russian twist – 12kg 1′

Comments:

16kg Dbl jerk: feeling much stringer this week..i was able to do the first 5 reps then after a short rest another 7 reps..felt good and i can notice an improvement in strength already!

12kg dbl jerk: lasting 3 minute was not too bad – felt the fatigue in my hands and wrists this week – i need to really postition them perfectly when they are on my shoulders – i notice that i can do it for my right hand but my left hand is the one that ends up a bit wonky then it fatigues towards the end of the set

Swings: i was thinking about it too much and trying to focus on straight legs, the motion of my free arm, my breathing..need to relax more next time!

Overall a really good training session!

2013 GS goals

So i like to plan ahead and know what i am working towards..coach do you think this is achievable?

  Now June July Aug Sept Oct Nov Dec
Snatch

16kg

@16rpm

1’ e.s

@16rpm

2’ e.s

@16rpm

3’ e.s

@16rpm

4’ e.s

@16rpm

5’ e.s

     
Snatch 20kg           @9rpm

1’ e.s

@12rpm

1.5’ e.s

@12rpm

2’ e.s

Dbl jerk 12kg @16rpm

1’

@16rpm

2’

@16rpm

3’

@12rpm

5’

       
Dbl jerk 16kg         @6rpm

1.5’

@6rpm

2’

@6rpm

2.5’

@9rpm

2’

LC 16kg @16rpm

1’ e.s

@16rpm

2’ e.s

@12rpm

3’ e.s

@12rpm

4’ e.s

       
LC 20kg         @9rpm

1.5’ e.s

@9rpm

2’ e.s

@12rpm

2.5’ e.s

@12rpm

3’ e.s

         CKT1 with 16kg

CKT2 with 12kg

 GSAA Nationals

Biathlon 16kg

   IKFF Comp

Biathlon 16kg

WKC Comp

LC 20kg

 

Week 2 – Day 2

Cardio Workout:

30 minute run on treadmill – @150 – 155HR (top of my aerobic zone) run28May

SPP (Snatch) Workout:

Snatch @ 16rpm – 16kg /1′ e.s http://youtu.be/yJwOU9eOxG8

Snatch @16rpm – 14kg /2.5′ e.s http://youtu.be/o4SJDLWGjk4

Black Snatch – 14kg /4′ e.s http://youtu.be/bvrPj7owxUA

Swings 16kg max e.s – 85L/85R http://youtu.be/zHaOtubCJRk

Comments:

Jogging was good – noticed that i land very heavily on my heel so changed half way through to landing with the ball of my feet – this felt a lot lighter on my knees..will try to run like this from now on.

The first 16kg snatch was intense..i find it hard to count my reps so i think i got to the 16rpm

The 14kg snatch at 16rpm was also intense..i only did 1 set this time..my coach was right 🙂

I was trying to focus on my swing and fully extending my legs at the top..i think i got it in some reps..

overall all a good session! I can see some progress already with the timed sets..i had not tried to do timed sets with the 14kg before so that was good.

The key dates i am working towards are:

* August 3/4 –> CKT 1 and CKT2 test
* September 7 –> GSAA Australian Nationals
* November –> IKFF Competition
* December –> Australian WKC competition

So 2 months and a bit of solid training until my tests then a month after that of training for the real first test !

Week 2 – Day 1

SPP (jerks) Workout:

Double jerk 12kg @16rpm 1′w/1′r x 12 http://youtu.be/g9g0Qabm0EQ (first few sets)

LC 16kg @ 8rpm 30 sec/30sec x 8 (total 4 minute work)  http://youtu.be/Zt2PnzwGH0A

Swings 24kg e.s (50 reps each side)

Strength workout

A1. Back squats – 35kg/10 reps, 35kg/10reps

A2. 1 arm row – 20kg/10 reps, 20kg/10reps

B1. Hip thrust – 45kg/10 reps x2

B2. KB press – 12kg/8 reps x 2

Deadbug – 1′

Russian twist – 12kg 1′

Comments:

Dbl jerk: Ok these intervals were harder than last week for sure! I had a bit of a ahrd time in the first few sets finding my pace but i managed to do 11 sets at 16rpm so roughly one rep every 5 seconds. i could not complete the last set at that pace so i just finished at 11 sets.

LC: I wasn’t quite sure about the pace in these ones as it said 8rpm but i didn’t know whether that meant only 4 reps as i was doing 30 second intervals..so i erred on the side of more and tried to hit the 8 reps per 30 seconds ..tough..i managed 3 minutes so i fell short one minute..if it had been 4 reps every 30 seconds it would have been a piece of cake.

Swings: tried to film this but looks like my camera died. i focused on extending my legs at the top of the swing. i managed 50 reps on each arm. Will film the next one as i am not sure i was getting the technique ok..was trying to get my body weight on the opposite leg as to the kb but not too sure. Will film it tomorrow.

Strength session  the last set of squats felt heavy. overall i could feel a bit of muscle fatigue at the end of the set. Worked to close to max.

Overall i really enjoyed the intervals..i pushed myself and tried to maintain the pace..16rpm is fast! last week i increased strength sets to 3 instead of 2 but this week i left them at 2 as per the program – 3 would have been too much today! I increased weight and/or reps in each exercise so there was progress.

Overall a good workout!

Week 1 – Day 3

SPP (jerks) Workout:

Double jerk 16kg 5rpm / 14kg @5rpm / 14kg @5rpm

Double jerk 12kg @9rpm 3′ / 12kg @9rpm 3’/12kg @9rpm 2′  http://youtu.be/MAjtGXsqEaM

Swings 28kg max e.s (36/40) http://youtu.be/HbcCphclUlU

 Strength workout

A1. Back squats – 30kg/15 reps, 30kg/15reps, 30kg/15reps,

A2. Inverted rows 15 reps x3

B1. 1 leg rdl 2x16kg @9reps x3

B2. pushups max  x 3

Deadbug – 1′

Russian twist – 12kg 1′

Comments:

16kg Dbl jerk: ugly, ugly, ugly technique. My elbows were going out, i was lifting with my arms, the kb were crazy heavy. BUT i liked it and i feel that i prob need to stay at low reps with this weight until i get the hang of it and feel comfortable under such heavy weight.

12kg dbl jerk: lasting 3 minute was not too bad – felt the fatigue in my legs as the sets went on.

Swings: grip gave out at the end

Strength session  definitely felt the squats..legs felt a bit heavy after them. Inverted rows hadn’t done them in years..grip was terrible..need to work on this. 1 leg rdl was a bit wobly at the start but then got the hang of it.

Overall great workout..sweaty..heavy muscles..happy girl! Tomorrow kickboxing.

 

Rest day

Rest day means no kettlebells..boo hoo 😦

I usually walk to work and back home on my rest day (Bondi Junction to CBD)..so a bit of active recovery.

I also signed up to this site today http://www.mobilitywod.com/ should give me some nice new ideas for my foam rolling at night (am thinking of getting a foam roller for my office that way i can sneak in some rolling at lunch time..the perks of having an office!)

Already thinking about my jerks tomorrow..bring it on !

Week 1 – Day 2

Cardio Workout:

20 minute run on treadmill – @150 – 155HR (top of my aerobic zone)

SPP (Snatch) Workout:

Snatch @ 16rpm – 14kg/2′ e.s x 3  http://www.youtube.com/watch?v=lOLeY-V3Fzw&feature=youtu.be

Black Snatch – 12kg/3′ e.s, 12kg/2′ e.s

Swings 16kg max e.s – 70L/96R

Comments:

Did my SMFR (self myofasical release) routine last night (feet, calf, shins, hips, glutes, back, neck, shoulders) – slept really well! Will continue with this every night.

No DOMS from previous days workout.

The slow steady state cardio (jogging on the treadmill) was great – am really liking this!

The 14kg snatches were ok – found it hard to count the reps – can’t seem to concentrate enough and i loose pace/count 😦 i can feel that my technique in my right snatch is better than the left..feels easier and the bell feels lighter.

Black snatches felt harder than normal snatches..must have been quite fatigued by then.

Left grip is nowhere near as good as the right – the swings proved this.

Overall great workout – enjoyed it and looking forward to thursday already!