11319kg lifted during this session. Average bell weigh per rep was 26kg.
🔵 Glove snatch 12kg 5'(3') @ easy pace
⚫⚫ Jerk 2x22kg 8*1'(1') @ 8rpm
🟣 Glove snatch push press 3*10 reps/arm
🟡 Ready-set snatch 16kg 12*1'(20") @ 9 reps every minute
🟡🟡 Bulgarian split squat 2x16kg 3*12 reps/leg
🔴 Sumo jump with heel drive 32kg 3*15 reps
Setting the grip during snatches worked well today. Skin is intact. 🪄
🔵🔵 Double half snatch 12kg 5'(3') @ easy pace
🟣 Glove snatch push press 20kg 3*10 reps / arm
🟢 Military snatch 24kg 8'(3') @ 16+ rpm / 135 reps
🟡🟡 Long cycle 2x16kg 2*2'(2') @ 8rpm
Back outside again! I'll be migrating my bells to my workplace soon. The condominium ruled that only bikes and skis are allowed in the shelter. That's only fair because I have used it as an extended personal storage for my bells. A slight inconvenience but not a problem!
🔵 Glove snatch 14kg 6'(3') @ easy rpm
🔼 Jerk pyramid (up and down) 1' rest after each set
All sets about 12rpm
• 2x18kg 20 reps
• 2x20kg 16 reps
• 2x24kg 12 reps
• 2x26kg 6 reps
• 2x28kg 6 reps
• 108 reps
⚫ Swing snatch 22kg 5' @ 12rpm
🟡🟡 Bulgarian split squat 3*12 reps/leg
🔴 Sumo jump with heel drive 3*15 reps
Time to move indoors!
🔵 Glove snatch 12kg 5'(3') @ 18rpm
🟢 Snatch 24kg 6*2'(2'/3') @ 16rpm
⚫ Swing snatch 22kg 5'(3') @ 11rpm
🔴 Sumo squat with heel drive 32kg 3*15 reps
🟣🟣 Push press 2x20kg 4*8 reps
As we all probably know cardio is a staple in kettlebell sport. Kettlebell sport definitely improves cardio but doing low intensity steady state cardio (60-70% of max heart rate) on separate sessions, especially in the volume block (weeks 1-4 of 12) pays dividends in later blocks.
What is your poison?
I run because it can be done almost anywhere without special equipment.
+10°C training session. For me this temperature feels optimal for performance.
🔵 Glove swing snatch 14kg 6'(3') @ 12rpm
🟣🟣 Slow jerk 2*20kg 6'(3') @ 4rpm
🟢 Slow snatch 24kg 4'(5') @ 4rpm
⚫⚫ Snatch 22kg 7' @ 5min:16rpm + 2min:20rpm
Grip felt great today. No issues.
Biathlon day. Nice 35min workout. Had my tooth rebuilt an hour prior this. Half of the face is numb.
🔵 Glove snatch 12kg 5'(3') @ 18rpm
⚫⚫ Jerk 2*22kg 4'(3') @ 6rpm
🟢 Swing snatch 24kg 5'(3') @ 9rpm
🟣 Snatch+push press 20kg 10 per arm
An awesome session! I got to smuggle a national league submission into my training. I was supposed to do 2*6' snatch set with a 22kg. As it happens the national league set this month is a 6min snatch set. I wanted to do it with a 24kg so the first set was a bit heavier than the second.
A great session overall!
🔵 Glove snatch 12kg 5' @ 18rpm
🟢 Snatch 24kg 6' / 100 reps (R49/L51)
⚫ Snatch 22kg 6' / 95 reps (R49/L46)
🟢 Swing snatch 24kg 4' @ 10rpm
🔴 Sumo jump squat 32kg 4*12 reps
🟣🟣 Push press 2*20kg 4*8 reps
Did a 20min viking snatch set with a 20kg.
Protocol:
Left: 1 swing + 1 snatch
Right: same
Left: 2 swings + 2 snatches
Right: same
....
until 15 reps today.
Short jerk intervals are the best. When you find the rhythm they actually feel awesome!
🔵 Glove swing snatch 14kg 6'(3') @ 10rpm
🟣🟣 Jerk 2*20kg 8*1'(1'/3')
4 rounds 10rpm
3 rounds 12rpm
Final round 15rpm
🟣 Pause snatch 20kg 5' @ 2rpm
Jerks and cardio. Easy session today. Preparing for military snatch 24kg.
🔵 Glove snatch 12kg 5'(3') @ easy rpm
⚫⚫ Jerk 2*22kg 4'(3') @ 8rpm
🟡🟡 Bump+jerk 2*16kg 2*10 reps
35' base cardio run @ 60-70% HR max
Nothing but snatch today.
Same template as last week but more and heavier.
🔵 Glove snatch 12kg / 5'(3') @ 18rpm
⚫ Snatch 22kg / 2*6'(2'/3') @ 16rpm
🟢 Swing snatch 24kg / 4'@ 10rpm
I get asked a lot about the gloves so I'll explain here.
They are plain cotton gloves. I use them to challenge the grip with lighter weights. My grip gets a good workout without adding too much overhead volume. They are also applicable if your palms are healing and you still want to work out. They teach you to grip lightly.
Snatch volume day
🔵 Glove snatch 12kg 12' free switches ~18rpm
🟣 Snatch 20kg ladder 60/50/40/30 reps
🟡🟡 Jerk+bump 3' 10rpm
Todays session(s)
Fitness class:
Kettlebell EMOM24
10 Goblet squats or 5+5 rear lunges
6+6 bent over rows
12 kettlebell swings
4+4 clean and presses
6 rounds
Own session:
🟡 Glove swing snatch 16kg 6'(3')@ 10rpm
🟣🟣 Jerk 2x20kg 8*1'(1'/3')@ 10rpm
🟣 Pause snatch 20kg 5'@ 2rpm
Yeah.
What a lovely session!
🟡🟡 Long cycle 2x16kg 5*1'(30"/3')@ 10-12rpm
🔵 Glove snatch 12kg 5'(3')@ easy rpm
🟣🟣 Jerk 2x20kg 7*1'(1')@ 8rpm
🟡🟡 Bump+jerk 2x16kg 15 reps
Held my first kettlebell sport class for my colleagues. I threw an OALC pyramid 1'-2'-3'-2'-1 at them (with free switches). Nobody died! 💪
I did my own session straight after.
🔵 Snatch 12kg 5'(3')@ 15rpm (forgot gloves home)
🟣 Snatch 20kg 2*6'(2'/3')@ 16rpm
🟣 Swing snatch 22kg 3'@ 10rpm
My lovely coach sent me this wake up session that included two 12min sets. Free switches thankfully.
Road to Riga starts now! Preparing for military snatch 24kg in IUKL World Championships in Riga, Latvia in 18th of November. I'm ecstatic for being invited to the Finnish national team. 🇫🇮
Hope to see folks from these subreddits there! 🔥
My right wrist became aggravated after the comp and I haven't trained with bells in almost two weeks. Instead of killing my wrist with fire I'm gently warming it up and it feels quite good. Still subtle pain while extending the wrist.
I also tried slight changes in regripping the bell and during the backswing. Now going thumb back between the legs and trying elbow out with a shrugged shoulder during the drop.
Let's see.