2008/10/26 - Pics and a vid from the IKFF cert

2008/08/15 - Up a few notches

Today being a moderate intensity day and given my relative inactivity over the past two weeks I decided to take things up a few notches. I decided to take my working sets up in time from 3 minutes to 4 minutes but to maintain the rest periods at 1 minute. This is how it went:

Intuflow beginner level

4 minutes work / 1 minute rest / 16kg:

Press: 24/24
Half Snatch: 20/20
Long Cycle Push Press: 20/20

32kg Swings: 15/15

Twice through the Prasara Cricket flow

I was very happy with my RPM (although I have to admit that form on the Long Cycle got a tad ugly). I was also surprised that the extra minute added to each set didn't seem to make any difference. I'm not sure what to attribute that to. Maybe consistent training? Perhaps the 4x7 schedule allows my body to recover optimally between kettlebell sessions? Who knows. The fact of the matter is that this was a very enjoyable session and I seem to be fully back on track after my tummy bug last weekend. Tomorrow is the high intensity / long set day.

2008/07/08 - AKC variety

This was my second day on the AKC protocol. After a staple diet of Jerks and Snatches the variety offered by this approach is quite enjoyable. My main emphasis is still on the so-called classic lifts (Jerk / Snatch / LC) but it is great to throw in some other assistance lifts. Here is today's session:

Intuflow warm-up.

OAJ (16): 4 minutes: 32/32
Half Snatch (16): 4 minutes: 20/20
Bottoms up clean (16): 4 minutes: 24/20

Went once through the sequence with 2 minute breaks between sets.

12/12 32kg swings as a finisher followed by a short set of Prasara.

The session felt good and I feel quite energized afterwards. The hardest part by far was the bottoms up cleans and I nearly lost the bell a few times.