Monday, February 16, 2009

A great post-meet Kettlebell session

Monday February 16, 2009 Presidents Day

Yesterday's Olympic Lifting Meet was not very taxing. I attribute this to the following factors:
  • Currently my technique lags my strength which prevents me from safely being able to handle more challenging weights .. when it catches up my future post-meet fatigue will be much greater.
  • I properly de-loaded the entire week prior to the meet.
  • I ate clean and got plenty of rest.
Today I was well-rested and ready to resume a challenging Kettlebell session which I performed well in. It also helped to have two very strong, young supportive partners, Max and Nick, looking to me to provide them with a tough workout.

Early Afternoon Kettlebell Session:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

24kg x 1 x 20 Two-hand swings

32kg x 1 x 2/2 TGU
40kg x 1 x 1/1 TGU

Double 24kg x 5 x 10 Alternating turns between the three of us

24kg x 1 x 5/5/5/5 Snatch
24kg x 1 x 10/10/10/10 Snatch
24kg x 1 x 15/15 Snatch

Double 24kg Power Complex: One complex every minute and half
A1: 1 x 2 Double MP
A2: 1 x 2 Double Snatch
A3: 1 x 2 Double Front Squat
Total: 6 complexes

I was very pleased with the bulldog TGU on both sides. I performed it very slowly with clean transitions between the ascending and descending positions.

This was the first time in almost four months that I returned to double 24kg swings and they felt strong and powerful. The goal is to slowly work up to ten sets of ten over the next two months.

My double 24kg snatches were the smoothest since picking these up a month ago.

I intend on maintaining these one a week sessions for a long time as I want to always be able to provide proper instruction in the art of RKC hard-style Kettlebell lifting.

Total Volume: 15340 lbs



Diet and Nutrition:

Goal: 182 lbs by April 2009

Monday February 8, 2009

Current: 183 1/2 lbs

I ate clean but I was extremely hungry after last nights meet.

Caloric Consumption log:

  • One bowl of kitchari
  • One bowl of u-waved green peas
  • One large banana
  • 4 oz of roasted chicken with 4 oz of organic non-fat yogurt
  • One small snack bag of raw walnuts
  • One small snack bag of roasted almonds
Mid-morning Snack:
  • One bowl of u-waved frozen peas
  • One small snack bag of raw cashews
  • 4 oz of roasted chicken with 4 oz of organic non-fat yogurt
  • 6 raw baby carrots
  • One small snack bag of roasted almonds
  • Two bowls of pasta-less spaghetti (organic beef, no-salt organic Marinara sauce and veggies)
  • Two small snack bags of roasted almonds
  • 4 oz of roasted chicken with 4 oz of organic non-fat yogurt
  • 4 oz of baked salmon
  • One bowl of u-waved Brussels sprouts
  • One small snack bag of roasted cashews
  • One small snack bag of raw walnuts


Colin said...

Eating clean really is a ton of food. Trouble is I find it really expensive, my food bill doubles. Mind you I watched one top powerlifter saying that he spends $500 per week on food. At least I'm not in that category....yet!!

Strong stuff there Franklin, I hope it isn't long before you express the strength you have into your Oly lifts.

Franklin said...


Thanks, man!

As for weekly food expenses. Canned sardines and canned pink salmon are one highest quality yet inexpensive sources of protein and omega three oils.

Frozen veggies (Brussels sprouts, peas, green beans, broccoli, snap peas, etc), raw carrots are also quite reasonable and provide large amounts of vitamins and nutrients and at the same time they provide low starch carbohydrates.

A few tubs of organic non-fat yogurt, couple pounds of salt-free roasted almonds and or cashews with two to three pounds a week each of fresh chicken breasts and ground organic lean beef are the most expensive items.

Probably under $130/week if even that.

Martin Schap said...

Bulldog TGU is strong. Your o-lifts are going to be scary when your technique catches up with your strength.

Franklin said...


Thanks and I do believe maintaining my kettlebell lifts allows me train Oly lifts more efficiently.