Saturday, August 23, 2008

On your mark, get set,

Go ! For S-phase, that is... I've started trying to prepare. Looks like I've got my work cut out for me. Hopefully I'll be ready by December!

8/21/08 - reducing reps today
C&P w/ 2*24kg: 3, 3, 3, 3, 3, 3
Front Squats w/ 2*32kg: 2, 2, 2, 2, 2, 2
Windmills w/ 32kg: 2/2, 2/2, 2/2, 2/2, 2/2, 2/2
Pull-ups w/ 12kg: 3, 3, 3, 2, 3, 3

Some S-phase prep work later today...

I-phase in am.
S-phase prep work in mid-morning.
Tried some super speed stuff again tonight.

8/23/08 - still down on the volume
Snatches w/ 24kg: 5/5 x 10 with 20 sec rest b/w sets
B1 - Velocity w/ 1 1/2" rope: 1 min, 30 sec, 30 sec, 30 xec, 30 sec
B2 - Pushups w/ ft up: 10 x 5
C1 - Pole pulls w/ double wrap: 200 ft x 3
C2 - Pushups w/ ft up: 10 x 3

Later that day...
S-phase prep work and tempo runs.

I am tired. Really.

Wednesday, August 20, 2008


Whoa, because i'm tired! I tried Super Speed R-phase yesterday. Here is a look at the week:

snatches w/ 24kg: 12/12 x 8 was going for 10 sets, but left shoulder started to feel off so I shut it down. First time for everything...
Pole Pulls w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5

I phase in am.

clean & squat & press w/ 2*55lbs: 5, 5, 5, 5, 5
Windmill w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
Pull-up w/ 12kg: 4, 4, 5, 4, 5
Bent Press for fun w/ 32kg: 5/5

A1 - Velocity w/ 1&1/2" rope: 1 min x 10
A2 - Pushup w/ ft up: 10 x 10
Swings w/ 24kg: 10/10 x 10
OH Hold w/ 16kg: 1min/1min x 2

I-phase in am.
R-phase in pm.

A1 - C&P w/ 2*55lbs: 5, 5, 5, 5, 5, 5
A2 - Front squat w/ 2*32kg: 3, 3, 3, 3, 3, 3
A3 - Windmill w/ 32kg: 4/4 x 5
A4 - Pullup w/ 12kg: 4, 5, 5, 5, 4, 4

Interesting day:
I-phase in am
Decided to start sprinting again today, But i'm going to try to be half-way intelligent this time...
12 60 yard sprints at 3/4 speed or less. Nothing full throttle. Trying to learn from my past.
Also today for some reason, I decided to try super speed for the first time. I've been hesitant to try it for several months now but i thought it may be time.
R-phase @ super speed. Different. In fact, I have no ankle circles at super speed. I have ankle jerks!

What made yesterday so interesting is today my body is so tired. I don't remember the last time I have felt so tired and out of it.
Could it be the sprints? I really didn't push it. Could it be Super Speed R-phase? if so, wow!
Could it be that I did both? Don't know. Will have to experiment.

so today I tried light snatches w/ 16kg: 10/10 x 10 w/ 15 sec rest between sets
then 2H Swings w/ 32kg: 12 x 10 w/ 30 sec rest between sets

I'm smoked?!

Tuesday, August 12, 2008


Okay, so I need to catch up my workouts. Still on the slow progression path, but as long as i'm moving forward, I'm good with that.

I-phase in the am. Z through out the rest of the day. Trying to focus more and learn from the moves.

A1 - C&P w/ 24kg: 5/5 --> w/ 32kg: 4/4, 4/4, 4/4, 4/4, 4/4
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lbs: 4/4, 4/4, 4/4, 4/4, 4/4
A3 - Front Squat w/ 2*24kg: 5,5,5,5,5
A4 - Pull-ups w/ BW: 6,6,6,6,6

Snatches w/ 24kg: 10/10 x 10 w/ 30 sec rest between sets (been a while since i've snatched this much!)
Sling shot w/ 16kg: 15/15 x 2
C1 - Pole Pulls: 100ft, 100ft, 200ft, 200ft, 200ft, 200ft
C2 - Pushups w/ ft up: 10, 10, 10, 10, 10
OH carries w/ 16kg: 1min/1min x 2

I phase in am. Again, Z through out day.

A1 - C&P w/ 24kg: 5/5 --> w/ 75lbs: 4/4, 4/4, 4/4, 4/4 --> BU C&P w/ 24kg: 5/5
A2 - Windmill w/ 24kg: 5/5 --> w/ 55lb: 5/5, 5/5, 5/5 --> w/ 32kg: 3/3, 3/3
B1 - Front Squat w/ 24kg&32kg: 3,3,3 --> w/ 2*32kg: 3,3
B2 - Pull-ups w/ 8kg: 5,5,5,5,5

Neural WU 2
A1 - Velocity w/ 1 1/2" rope: 30 sec x 10
A2 - Swings w/ 24kg: 10/10 x 10
Snatches w/ 24kg: 10/10 x 5
C1 - Pole Pull w/ double wrap: 100ft x 5
C2 - Pushups w/ ft up: 10 x 5

I-phase in am. R-phase in pm.

A1 - C&P w/ 55lb: 5/5 --> w/ 75lb: 3/3, 3/3, 3/3, 3/3, 3/3
A2 - Front Squat w/ 2*32kg: 2,3,4,2,3,4
A3 - Windmill w/ 55lb: 5/5 --> w/ 32kg: 3/3, 3/3, 3/3, 3/3
A4 - Pull-ups w/ 12kg: 3,4,5,3,4,5 felt easy

So here I am. So far so good. I keep taping plates to my kettlebells to slowly progress my weight up. When i'm 90, i should be super strong!

Friday, August 1, 2008

Hand Care and Kettlebells

Yes, I feel I should mention it as the issue has come up quite a bit lately with some of my friends. Kettlebells can be tough on the hands. Most anyone who has ever spent a lot of time with a kettlebell can remember the first time they tore a callus. They remember it so well because it hurts! And, it makes it very difficult to train with a kbell once you've damaged you hands.

So, hand care become essential to the kettlebeller. The following tips are tips that work for me. There may be better options, but this is the best I have found for me and my hands.

First, don't white knuckle grip the bell! When you're doing swings, snatches, and cleans RELAX your fingers. You don't need to have a death grip on the bell (unless you're pressing or something like that...). Relax your fingers so the bell can freely move without creating a lot of fire-making friction in your palms.

Calluses will come; don't let them get carried away. Keep them in check. Men, use your lady's pink razor (don't give it back, she won't want it). Ladies, use your razor (you know you've got 20 of them anyway). Those cheap pink razors work great for shaving the calluses on your palm down nice, smooth and flat. BUT, do it at the end of your shower so that your skin will melt away underneath the razor. DO NOT try to shave your calluses off of a dry hand (you can do it, but it is not as easy or pleasant). If you're a big time swinger or snatcher, you may want to do this once a week. Otherwise, just use this trick when you need to.

After you have peeled away the excess callus, use a good hand lotion, creme or whatever. Brett Jones recommends Corn Husker's Lotion. This stuff is awesome. One bottle will last a year - a dab will do ya!

Anyway, these are the tips that work for me. I've never had my hands turn in to hamburger meat yet and I don't ever miss out on training because my hands are sore. Other kbellers suggest using a pummus stone to file away calluses. This works too, but it takes too long for me and the razor does the job so nicely. Use whatever works for you. It doesn't matter how you take care of your hands as long as you take care of your hands.

If you have tips you use or recommend, let me know. I like different ideas.