Short Friday evening session

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 5 minutes @14rpm

Stretching

Patience and kettlebell lifting

Tonight’s session was a bit better than last night’s:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: Tabata protocol

I am beginning to realize that kettlebell lifting demands a lot of patience. Sure, it is easy to push hard every session or add all kinds of exercises for the sake of blasting your body. This in my mind is not the route towards longevity or mastery of the bells. In a sense what I’m doing at the moment is based on what Coach Sommer of Gymnastic Bodies calls “steady-state training.” This training methodology is based on picking a few exercises or skills and practicing them consistently for extended time periods (30 days to 6 weeks) without adding much in terms of volume, density or intensity. Only when an exercise starts feeling too easy does one consider adding anything. I’m happy with this format at the moment. I’ll do my best to practice the skills of kettlebell lifting consistently; fitness, strength and other benefits will come with time as a nice by-product. 

Some days are just harder than others

Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 1 minute @ 6rpm

2x20kg Jerk: 1 minute @ 6rpm

16kg Snatch: 4 minutes @ 14rpm

20kg Swing: Tabata protocol

This kettlebell thing is weird. Going into my session tonight I felt strong and planned on doing a 3 minute and then a 2 minute jerk set followed by the snatches. After the second minute of my first jerk set I knew this was not going to happen. For some reason I just got tired very quickly and as a result had to cut back on my plans. Given the fact that I have no experience with doubles I’m not too perturbed. I know I probably should have started my doubles work with the 16’s but I really don’t feel like waiting another 9 weeks for the next shipment of bells to arrive. When they do arrive I might grab myself two 16’s; then again, by that time I might be a lot more comfortable with the 20’s. Let’s hope that is the case!

An easy day

Now that I’m working with double bells my body seems to need a bit more recovery time than before. I’m not keen on taking more days off than before so for now I will just work in some easier days from time to time. Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 minutes @ 8rpm

20kg Snatch: 3 minutes @ 12rpm

20kg Swing: Tabata protocol

Jerks and light snatching

Tonight’s session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 3 minutes @ 6rpm

16kg Snatch: 5 minutes @ 14rpm

20kg Swing: 20/20

I am finding the double jerks to be somewhat of a two-edged sword. On the one hand holding on to more weight is much more taxing from an endurance perspective. On the other the benefits of doubles seem to outweigh this endurance issue. I am finding that I’m developing a lot of explosive leg strength with the doubles. I am also finding it easier to find rest in the rack position than with singles, perhaps because the weight is evenly distributed. The double rack position just seems to be more comfortable and allows me to relax more than with singles. Another benefit of this balanced posture is that it seems to me that it is helping me to release some postural problems due to tightness built up over the years. Interesting stuff. More tomorrow.

Sunday afternoon

Some more practice with the new bells today. The session went like this:

RMAX KB Foundation warm up

2x20kg Jerk: 2 min @ 6rpm

2x20kg Jerk: 2 min @ 6rpm

20kg Snatch: 4 min @ 12rpm

20kg Swing: Tabata (8x20sec on 10sec off)

The double bells are going to take some time to get used to. Right now I’m just trying to get the technique right. Once that feels more comfortable I’ll extend the length of the sets.

Beginning a new adventure

I picked up my first professional style bells today; a pair of 20’s. Naturally they had to be welcomed home so my sets all involved them tonight. I did:

2x20kg Jerk: 2 minutes @ 6rpm

2x20kg Jerk: 2 minutes @ 6rpm

20kg Snatch: 4 minutes @ 14rpm

20kg Swing: 25/25

The doubles, and in fact any work with the pro bells, is a whole new ball game. I could feel in the jerk sets how important the leg drive really is. To try and lift 40kg or more overhead for extended time periods using upper body strength is madness. So far in my work with single bells I think I have been neglecting the leg drive. This is something I’ll have to work on. The snatches felt pretty good. In fact, I think the pro bells just make things easier. It is obvious that they were designed for this type of work. After just one session with these beauties it will be hard to train with other bells again. My sessions from now on will be mainly focused on building my jerk and snatch numbers with the pro bells while perhaps occasionally throwing in some heavier work with the normal bells.