Kettlebell+ log
- Thread starter Rick213
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Rick213
Level 6 Valued Member
12/7/20
044, 80nr w/24kg
Been doing zen few days. Really focusing on "where my breath is" sure my no meditation moments. During meditation, the focus is still on breath but different. Have found that focusing on breath helps me be present.
12/9/20
044, 60nr w/24
12/11/20
044, 40nr w/24
044 60nr w/24
Second session was very powerful.
Backyard: bucket carries, bucket step ups to cinder block, deficit bucket deadlifts from cinder blocks.
Increasing q&d 044 weight tomorrow.
044, 80nr w/24kg
Been doing zen few days. Really focusing on "where my breath is" sure my no meditation moments. During meditation, the focus is still on breath but different. Have found that focusing on breath helps me be present.
12/9/20
044, 60nr w/24
12/11/20
044, 40nr w/24
044 60nr w/24
Second session was very powerful.
Backyard: bucket carries, bucket step ups to cinder block, deficit bucket deadlifts from cinder blocks.
Increasing q&d 044 weight tomorrow.
Last edited:
Rick213
Level 6 Valued Member
12/14/20
9:40 Q&D, 044 w/32kg. 40nr.
10:45 Q&D w/32kg. 40nr.
First day with heavier weight. Snatch has improved immensely over last two months. 32kg isn't easy, but it is controlled. 10/2, Sets finished in 20s, complete lockout and much improved hinge compared to last time out with 32kg.
Completed 80 snatches separated into two different sessions. Definitely feeling it after finishing second set. Snatches grew better with each set. Sets finished around 20s. All sets completed 10/2.
9:40 Q&D, 044 w/32kg. 40nr.
10:45 Q&D w/32kg. 40nr.
First day with heavier weight. Snatch has improved immensely over last two months. 32kg isn't easy, but it is controlled. 10/2, Sets finished in 20s, complete lockout and much improved hinge compared to last time out with 32kg.
Completed 80 snatches separated into two different sessions. Definitely feeling it after finishing second set. Snatches grew better with each set. Sets finished around 20s. All sets completed 10/2.
Rick213
Level 6 Valued Member
12/21
044, 40r w/32kg.
Rolling die for weight and reps now. Taking break from. Front levers this week. Hip pain still present. Will try and see if time away from front lever helps.
12/22
044, 40r w/32kg
12/24
044, 80r 50 w/32, 30 w/24.
Pretty beat after that! 044 w/32 is legit.
12/26
044, 40r w/32.
155# bodyweight
Next week will be 12th week of Q&D.
044, 40r w/32kg.
Rolling die for weight and reps now. Taking break from. Front levers this week. Hip pain still present. Will try and see if time away from front lever helps.
12/22
044, 40r w/32kg
12/24
044, 80r 50 w/32, 30 w/24.
Pretty beat after that! 044 w/32 is legit.
12/26
044, 40r w/32.
155# bodyweight
Next week will be 12th week of Q&D.
Rick213
Level 6 Valued Member
12/28
Q&G/A+A
Rolled and 80 for reps. Completed first 40r but was losing power. Completed next 40r going 5r per side every 1:30. Finished those then did final 10r on each side separated by 2:00. Total off 100r with 32kg.
Fun day with lots of power. Like starting out with Q&D sprints then moving to A+A based snatches. Keeps the snatches strong and technique tight.
Q&G/A+A
Rolled and 80 for reps. Completed first 40r but was losing power. Completed next 40r going 5r per side every 1:30. Finished those then did final 10r on each side separated by 2:00. Total off 100r with 32kg.
Fun day with lots of power. Like starting out with Q&D sprints then moving to A+A based snatches. Keeps the snatches strong and technique tight.
Rick213
Level 6 Valued Member
12/30
Q&D/A+A
044 w/32kg, 40r. 5r every 1:30 for next 50r. 90r total. 20ish minutes total.
Gtg pistols and handstands.
1/1/21
Q&D to A+A
40 reps q&d,next 60 A+A, 5/1:30.
100 reps total.
Hands beat. Most snatch volume I have done in a week.
1/2
Sandbag carries, gtg handstand and pistols.
30 minute run
Q&D/A+A
044 w/32kg, 40r. 5r every 1:30 for next 50r. 90r total. 20ish minutes total.
Gtg pistols and handstands.
1/1/21
Q&D to A+A
40 reps q&d,next 60 A+A, 5/1:30.
100 reps total.
Hands beat. Most snatch volume I have done in a week.
1/2
Sandbag carries, gtg handstand and pistols.
30 minute run
Attachments
Rick213
Level 6 Valued Member
1/3
A+A w/32. 16r, 80 total reps. About 25:00.
1/4
30 minute run
1/6
A+A
32kg, 106 total reps. 20r of 5s, then two 3s last sets.
20 repeats of 5 took over 45:00. May decrease sets to 3s for time being. Also going to wave weight between 24 and 32.
1/7
30 minute run.
Handstand practice.
Dropping pistol practice since I am running again.
1/8
AM:
Started day practicing snatch w/24. Snatch has felt off lately. After some video and a bunch of practice reps (30ish this morning) found a few pieces I needed to work on.
I am not taking the arc well ascending or descending. On the pull, I am cueing myself "elbow in" to guide bell close to body and up. When I do this, the punch comes easy. On the drop I was casting the bell very far and really beating my hands and traps with the catch. After video review I found that I am not leading with my elbow. Another cue for descending has been "fast elbow", a reminder that my elbow and upper arm needs to be dropping faster than the bell. When I "beat" the bell descending it is a smooth ride.
Next I need to work on consistently transferring bell on drop from deep palm to fingers. I think after these few adjustments I will stick with the Q&D/A&A sessions, easy running, and handstand GTG.
PM:
24kg
30 more snatches practice
5x5 military press
10x10 swings
More snatch practice!!! Hands and forearms are beat.
Another cue I am finding is that I have to be more active while snatching. Snatches are not a "lazy strength" movement for myself.
A+A w/32. 16r, 80 total reps. About 25:00.
1/4
30 minute run
1/6
A+A
32kg, 106 total reps. 20r of 5s, then two 3s last sets.
20 repeats of 5 took over 45:00. May decrease sets to 3s for time being. Also going to wave weight between 24 and 32.
1/7
30 minute run.
Handstand practice.
Dropping pistol practice since I am running again.
1/8
AM:
Started day practicing snatch w/24. Snatch has felt off lately. After some video and a bunch of practice reps (30ish this morning) found a few pieces I needed to work on.
I am not taking the arc well ascending or descending. On the pull, I am cueing myself "elbow in" to guide bell close to body and up. When I do this, the punch comes easy. On the drop I was casting the bell very far and really beating my hands and traps with the catch. After video review I found that I am not leading with my elbow. Another cue for descending has been "fast elbow", a reminder that my elbow and upper arm needs to be dropping faster than the bell. When I "beat" the bell descending it is a smooth ride.
Next I need to work on consistently transferring bell on drop from deep palm to fingers. I think after these few adjustments I will stick with the Q&D/A&A sessions, easy running, and handstand GTG.
PM:
24kg
30 more snatches practice
5x5 military press
10x10 swings
More snatch practice!!! Hands and forearms are beat.
Another cue I am finding is that I have to be more active while snatching. Snatches are not a "lazy strength" movement for myself.
Rick213
Level 6 Valued Member
1/9
35 minute run
More snatch practice. Realizing how poor my technique is. Need to make it athletic and fast. Forearms are bruised practicing different punches. Maybe figuring it out.
Huge realization today was that I do a lot of pulling with my arm and traps rather than let my hips provide the force. Focusing on my elbow as being the guide and my hips as the force.
35 minute run
More snatch practice. Realizing how poor my technique is. Need to make it athletic and fast. Forearms are bruised practicing different punches. Maybe figuring it out.
Huge realization today was that I do a lot of pulling with my arm and traps rather than let my hips provide the force. Focusing on my elbow as being the guide and my hips as the force.
Rick213
Level 6 Valued Member
1/10
A+A snatch w/24.
100 total reps. 16x5 then 2x10.
Technique much better. Focused greatly on leading with elbow and not shrugging. More snap in hips helped with ascending and loading the hinge descending.
Sandbag carriesx2
1/11
A+A snatches 12x5 then ran out of time. 24kg.
Lots of snatch practice in afternoon. At least 40 more reps. Not count those towards weekly volume.
1/12
Q&D
044 w/24kg, 40 reps.
1/13
TGU practice w/24.
1 L/R
3 L/R with floor presses, high sit, lunge, standing.
3 L/R
Easy and relaxed.
A+A snatch w/24.
100 total reps. 16x5 then 2x10.
Technique much better. Focused greatly on leading with elbow and not shrugging. More snap in hips helped with ascending and loading the hinge descending.
Sandbag carriesx2
1/11
A+A snatches 12x5 then ran out of time. 24kg.
Lots of snatch practice in afternoon. At least 40 more reps. Not count those towards weekly volume.
1/12
Q&D
044 w/24kg, 40 reps.
1/13
TGU practice w/24.
1 L/R
3 L/R with floor presses, high sit, lunge, standing.
3 L/R
Easy and relaxed.
Rick213
Level 6 Valued Member
5/31/21
Long time without logging!
Had been suffering from some sort of shoulder impingement. After 8 weeks it is pretty much gone. Lots of stretching, rolling, and high rep c&p w/24. Worked up from 3s to 10s for 50 reps on both sides. Completed this in 20ish minutes.
Am now working on alternating days q&d 044 w/24kg and bodyweight strength aerobics.
Bodyweight around 150#.
Today: 044 w/24kg 80 reps.
Long time without logging!
Had been suffering from some sort of shoulder impingement. After 8 weeks it is pretty much gone. Lots of stretching, rolling, and high rep c&p w/24. Worked up from 3s to 10s for 50 reps on both sides. Completed this in 20ish minutes.
Am now working on alternating days q&d 044 w/24kg and bodyweight strength aerobics.
Bodyweight around 150#.
Today: 044 w/24kg 80 reps.
Rick213
Level 6 Valued Member
6/9/21
Gtg:
Oapus: 11
Pistols: 14
Oaolpu:1
5 minute hand2hand carry w/24.
6/10/21
044 w/24 for 60.
6/11/21
Gtg:
Oapu: 1x2
Pistols to parallel box:4x3
Wall supported HSPU: 9
6/12/21
044 w/24 for 80. Trying to pause a half second longer at top of snatch.
Gtg:
Handstand pu: 4
Pistols to parallel box: 2x3
6/13/21
Gtg:
Handstand push-ups: 4
Pistols to parallel box: 3x3
6/14/21
044 w/24 for 100. That extra pause at the top really forces me to pull down harder with more speed. Sets still lasting 20s
Gtg:
Oapus: 11
Pistols: 14
Oaolpu:1
5 minute hand2hand carry w/24.
6/10/21
044 w/24 for 60.
6/11/21
Gtg:
Oapu: 1x2
Pistols to parallel box:4x3
Wall supported HSPU: 9
6/12/21
044 w/24 for 80. Trying to pause a half second longer at top of snatch.
Gtg:
Handstand pu: 4
Pistols to parallel box: 2x3
6/13/21
Gtg:
Handstand push-ups: 4
Pistols to parallel box: 3x3
6/14/21
044 w/24 for 100. That extra pause at the top really forces me to pull down harder with more speed. Sets still lasting 20s
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