Monday, May 11, 2009

A Return to Kettlebell Training

Monday May 11, 2009

This was the first kettlebell training session in three weeks and I performed adequately. Nick completed his classes and was able to join Max and myself.

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

32kg x 2 x 5/5 One-hand swing

24kg MaxVO2 Snatch @ :15/:15, 2 sessions:

Nick: 14 @ 6reps/set; 12 @ 6reps/set
Max: 30 @ 6reps/set; 6 @ 8reps/set
Me: 12 @ 8reps/set; 8 @ 8reps/set

The TGUs were solid, no wrist strap required for my left wrist. Same with the one hand 32kg swings .. we didn't do many but then nice a strong with a fast hip snap and glut flex.

I held back a bit on the MaxVO2 only doing 12 sets my first session and then 8. My best for one session is 24 (done in August of last year) and I will be back to that by the middle of the summer. Max's 30 sets (a 16 set increase of his previous) were very impressive and as a result has graduated to 8reps/set level .. its not usual to see monster leaps in performance with MaxVO2 snatch. Nick's snatch form is now extremely solid and completely unrecognizable from where he started just back in Feb. Both of these guys are a shear pleasure to train and keep this old man on his toes.

Total Volume: 102700 lbs


Howie Brewer said...

What's the deal with the wrist strap??? Nice going, my friend.

Why not move your 32kg swings to the end of the workout as a finisher?

Franklin said...

Hi Howie,

The wrist strap was a result of thumb and wrist injury I sustained several months ago in one of Olympic lifting sessions. Unlike hardstyle KB lifts where the wrist is always straight, the O-lifts require tremendous wrist flexibility.

As for the few sets of 32kg one-hand swings prior to MaxVO2, I use these an overloading technique which makes the initial 24kg MaxVO2 snatches seem very light .. a great psychological boost.