Kettlebells: Workshop and training

Saturday 12th & Sunday 13th
Modern Kettlebell Sport Workshop with with Arseny Zhernakov, HMS, from Russia (affiliated with IKFF). Not very physically demanding, but lots of good info. Besides GS technique (the three lifts), especially interesting themes were auxilliary training (e.g. barbell), judging and physical responses to 10 minute sets.

It was also nice to meet the participants, both old and new friends of iron. Eleiko lent us their facilities for free.Very good localities.

Monday 14th
Easy jogging: 6km

Tuesday
LC 2x20kg: 5,5
LC 2x24kg: 5,47,14

SC jerk 2x24kg: 5
SC jerk 2x30kg: 5

Clean 2x30kg: 10
Farm walk 2x40kg,32,30,24,20kgs: 45 sec walk, 45sec rest each weight

The farm walk... don't know why I did it like that. Made my grip tired anyhow.

Thursday 17th
LC 2x20kg: 5,5
LC 2x24kg: 5
LC 2x30kg: 3, 11(2rpm),5,5
LC 2x24kg: 4x 8reps (8rpm 1min rests)
Black LC 2x24kg (swing-swing, c & j): 3min

Felt good. As always a few sessions focusing on lighter bells make me feel weaker when using heavier bells. I don't think strenght can disappear that fast, so I guess it is mental, possibly neurological/motorical.

I have been lazy regarding this blog for a week. Thus I just write briefly. Lots more could be said about the MKS-seminar, I will return to it eventually.

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Ranks 1: Ranking tables 1985 to 2013 (with lapses)

I used to have a column with various ranking tables to the left in this blog. Then, by accident, I deleted it. So, I have tried to recollect them.

1985- 88


1985-1988, http://referat.ru/referats/view/23426

Long cycle is not yet introduced as an competition lift. The lifter has to achieve fixed numbers in jerk (Tolchok) and snatch (Rivok) respectiveley in order to attain rank. I belive this table is also found in some of Pavel Tsatsouline's books.

90's
With the fall of the Soviet Union a lot of the official sport structures were re-organized. Is that the reason I have not found any tables for the early 90's?

1997-2000

http://lib.sportedu.ru/press/szr/1998n4/p23.htm

The first Russian championship in LC was held in St Petersburg 1998. Hence, it is not yet introduced in the above ranking table.

2001-2004

2001-2004, http://referat.ru/referats/view/23426 

2006-2009




Biathlon, http://www.mosfgs.ru/index.php?option=com_content&view=article&id=14&Itemid=14




Long Cycle, http://www.mosfgs.ru/index.php?option=com_content&view=article&id=14&Itemid=14


2010-2013 (Current Russian and IUKL table)

You already know this one, or can find it here: http://www.vfgs.ru/ranks2010

New weight categories.

2010-2014 Ukraine
IGSF stayed with the old weight categories, while IUKL schanged to the recent categories in 2009.
Candidate Master of Sports attainable with 24s as well as rank I,II and III with 32s. My favourite table.

http://kettlebell.narod.ru/normativ/norm2011-2014.html



LC, http://kettlebell.narod.ru/normativ/norm2011-2014.html




Ladies (snatch)http://kettlebell.narod.ru/normativ/norm2011-2014.html

Well, that is it for today. I will keep filling in and repair my column with rank tables. I want to include, e.g. WKC and IKSFA's tables. If you see some errors here - or have other ranking tables or relevant info, please send a message. For example, I believe Russian military has tables of their own, do you know more about this?

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Snatches, gloves and jerks

Snatch 12kg w fleece glove & baby powder: 10min (5min/5m 14rpm)

Lccj 2x20kg w fleece glove & baby powder: 5, 30

Break

Jerk 2x24kg: 20 (7 rpm)
Jerk 2x28kg: 10 (3 rpm)
Jerk 2x24kg: 20, 20 (7 rpm)

Lccj 2x24kg: 20reps (5 rpm)

Cardio is not awesome after the cold. Interesting was lc w 20kg and fabric gloves to make grip slippery, heart rate went up to 93% of max.I have written about that before, when grip gets fried it tires the entire system.

I think I will take two rest days now, so that I can fit in a training date next Saturday.

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Biathlon session

AM
Mobility, stretching
Straight legged deadlifts: 45kgx25, 55kgx 20, 55kgx 20, 55kgx 20

Farm-walks 2x27kg dumbells: 2x near max


EM
Snatch 14,20,24kg: 5/5

Snatch 28kg: 10/10
Snatch 24kg: 30/30

Oa jerks 14kg,20kg: 10/10

Jerks 2x20kg: 10
Jerks 2x24kg: 10
Jerks 2x28kg: 10, 5,5
Jerks 2x24kg: 30 (+5 no-counts, dropped w too fast from lockout)

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Lång cykel-träning på Uddevalla Kettlebells

LCCJ 2x24kg: 5, 37 (10min)
LCCJ 2x18kg: 35 (10min, UKB Ring of fire)

Clean 2x24kg: 6
Clean 2x28kg: 3x 6reps
Clean 2x32kg: 3x 3reps

Some snatching 12kg with talcum powder

En trevlig träningsdag på Uddevalla Kettlebells (LÄNK). Vi körde mest lång cykel med sikte på Finland och SM och kvalen för SM, beroende på personliga målsättningar.
Thomas satte en nytt PR i lc med 2x16kg - 74reps! Markus gjorde ett par fina långa set i oa lc.
Min lc gick sådär, ville till 40 reps, men greppen blev hala och bara gled: som i Tyskland i juni. Mot slutet kunde jag bara köra frivändningarna från dödläge - jobbigt. Positivt var att utlåsningarna och fixering var tidsmässigt tydliga fast hade kunnat var tekniskt skarpare (men det är svårt när greppet känns oljigt :-). Sen' tror jag konditionen var ok med.

Ska det vara så här så kanske det är lika bra att köra lite mer lc med talk och vänja sig vid slippriga omständigheter. Hoppas dock att det är råkallt och osvettigt i Finland i oktober, det är ju ändå uppe i Lappland. Nära Jultomten sägs det.

Roligt var att jag frivände dubbla 32or ett par gånger. Tungt, men gick väldigt mycket bättre än förra gången, för ca två år sedan.

Uddevalla-atleterna tog också med mig till en liten sportbutik (Idrotts-specialisten?). Det slog mig vilket bra utbud av träningsattiraljer dom hade och hur länge sedan jag var inne i en renodlad sportaffär. I Göteborg är det ju mycket kedjor som är mer av kläd-butiker, jeans, solglasögon, täckjackor.

Nästa tur till Uddevalla blir nog den 18e september när det ska vara ett SM-kval där.

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Jerk

With timer 1min lift/ 1min rest
Round 1-10 Jerk 2x20kg: 11rpm

Jerk: 2x20kg: 5
Oa jerk 28kg: 5/5
Rack & jerk 2x 28kg: 7reps/3min

Oa jerk 36kg: 2/2, 3/2

Fun session, the jerks w 20s made me quite exhausted.

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Some last lc reps before Sunday

Lccj 2x20kg: 5
Lccj 2x24kg: 5, 32,10
Lccj 2x26kg: 6

Maybe, I will do some jog and a few more reps, before the competition on Sunday. Will do some mobility anyway.

I have no idea of how it will turn out. In the last comp end of March, I had trained more consistently and harder. I did 40 reps then. As I saw this competition quite recently, I have not prepared for it in the same way. Cardio feels worse, but grip, stability, and - knock on wood - lockouts feel better than last time.

Anyway, not even the big gireviks go for a PR each competition, and I go for the fun of it. I work for either fun, or money. As I doubt that I will find a pro-contract, I go for the fun. Hmm... reminds me of writing anthropology of religion articles.

I have this idea about Germany: it is a big country and when GS takes of there, lots of competitions will take place not too far away from home. There has already been an IGSF LC WC (or, EC), and a Veterans' WC in Germany.

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Lccj

Lccj 2x24kg: 5, 5x 15 reps

Farmer's walks and manual work throughout the day so this was what my grip could take today.

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LCCJ: Down and Up

Sunday
Lccj 2x20kg: 5
Lccj 2x24kg: 5, 41 (10min + two no counts)
Lccj 2x20kg: 5
Lccj 2x26kg: 3x 5reps, 7
Lccj 2x24kg: 10, 12

Saturday, rest

Friday, run, some slopes


Thurs
Lccj 2x24kg: 5,10, 22,21

Thursday, I had some strain inside my right forearm, that made right grip tire prematurely. Roughly 20 reps, could not go higher. Felt discouraging.

Thursday evening, I went to France to celebrate my sister's wedding. Had a great time. Today, I came back and was a little worried whether I still could not do long cycle more than 20 reps. You know, I plan to compete in Germany early June.

Moreover, during the three days of wedding celebrations there was much wine, beer, pear moonshine, and late dinners with old and new family. Strangely enough, training felt normal today and I reached my old PR of ca 40 reps and felt ok afterwards. Pear liquer might be the thing.

Borrowed a nice picture from Girevik Online.

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Biathlon training

Oa swing + snatch 16kg: 10/10
Snatch 24kg: 5/5
Snatch 28kg: 10/10
Snatch 26kg: 15/15
Snatch 24kg: 15/15
Snatch 20kg: 15/15

Loong break

Oa jerks 20kg: 5/5
Jerk 2x20kg: 5
Jerk 2x24kg: 6,12,30,26,17,12 (+a few no-counts)
Jerk 2x26kg: 6

Oa clean 36kg: 1/1 (had no plan with this, just looked tempting :-)

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Some LCCJ & Snatch

Friday
Snatch & swings 16kg: 10/10
Snatch: 5/5, 38/38, 5/5

Thursday
Oa lccj 16 & 24kg: 3/3
Oa lccj 32kg: 1/1, 12/11

LCCJ 2x24 (easy-bells): 5, 34 (10min)

Wanted to do some lc as I might compete in Germany in a couple of weeks.
For the 2kb lc I did not count, just wanted to do a 10min set to get the feel of it - I haven't done standard lc since the 27th of March.

In both bi- and uni-lateral long cycle, grip gave up first. All done with fitness handlebells with thicker handles - but they are easier in other ways, especially the rackability and nice cast iron texture.

Jerk and snatch is cool, hard, and all that, but long cycle certainly has something by its own.

And orthodox version:


Videos are coming. I have some new software that make videos easier, so bear with me :-). Among other things, when I edit some film sequence away, the sound from that sequence does not disappear, thus it becomes like a very badly dubbed 80's Kung Fu-movie.

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WKC-rank Part 2: Follow up

Saturday, I attempted the WKC biathlon rank 3 - that is with 16kg bells (LINK). I needed 65/65 in Snatch (and 68 in Jerk). Here is the WKC rank table: LÄNK.

I did 76/84 reps (not points) in snatch. But, unfortunately, there were not enough reps to be accepted, the problem was one of fixation.

Today already, I obtained a kind reply from WKC:

"...Thanks for submitting for WKC Rank.

I regret to inform you that you did not pass Rank. The situation was lack of fixation on enough reps in Snatch. There were some moments that you were going too quickly and didn't fixate. It was very close, and we are sure you can fix that..."

So, if you are thinking of ranks, competitions or just snatch as a lift, this might be a good example to analyze in order to assess WKC standards.

I think one problem is towards the end of each hand when I got rep-greedy and increased tempo a lot. I was thinking "better do some extra-reps" in case some reps are not counted. Moreover, I might have been a bit too lazy/slow tempo starting each hand, thus having to catch up later on in the set.

And, of course, the mere technical stabilization of the bell over-head can be improved. Feels like the little dip helps me in that regard. If you flip-over the bell vertically on the way up you are less likely to have issues with this, but my shoulders don't like that.

No big thing, I will fix this next time in Uddevalla :-). Also, it feels good to know that rank standards are high. Thus, rank means something once it is obtained.

If you have ever counted reps on someone else's video, you know that is hard work. You loose count, have to rewind, watch detail again...

So, thanks a lot to the WKC who offers this rank service for free!

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Rank-försök (WKC) och sällsynta filmsekvenser från Uddevalla

Igår var jag uppe på Uddevalla Kettlebells (UKB) som planerat (LÄNK). Tanken var att dels att träffas och ha kul, dels att fixa lite videorankningar. WKC (LÄNK) har ju systemet att man kan videofilma och skicka in rankförsök till deras huvudkontor. Detta gäller endast de lägre rankerna dock (upp till rank 1).

Det hade kommit ett drygt tiotal personer för att kolla, köra egen träning och testa på GS-lyften. UKB har aktiva tränande födda under vart och ett av de sex decennierna mellan 1940 fram till och med 1990-talet och det var en skön mix av folk.

Vi var 4 pers som gjorde rankförsök.
Damer: rank 2 i oa lccj.
Herrar: rank 3 i lccj; rank 4 i lccj; rank 3 i biathlon.

Jag blev väldigt imponerad - höga nummer, och schysta utlåsningar. Inte minst på damsidan visade sig en stark kandidat till svensk mästare i enarms long cycle om hon bestämmer sig för det.

Sen' gjordes en del fina insatser bland dom som inte hade för avsikt att ta en speciell rank idag, men bara kolla hur de låg till. Bland annat var det nån' som satte rank 3 i lccj (60 reps med 2x16kg) utan att ha övat specifikt för detta lyft.

Uddevalla Kettlebells kommer att lägga upp sina filmer på sin sida.

Här är mina försök. Behövde 68 i stöt och 65/65 i ryck med 16kg. I stöt stannade jag på 80 reps efter ca 7 minuter. Ville spara kraft till rycken. Ryck blev 76 vänster och 84 höger. På vänster ökade jag tempot en del sista minuten. Ovan vid att tiden tar slut för mig. Men sen lyckades jag ta ordentligt slut denna sista minut.

Detta är den sällsynta filmsekvensen - när jag kör snatch:

Jag är nöjd med resultatet fast jag måste göra nåt' åt mina snatchar - har lite planer.

Efteråt blev det middag på Gustavsberg och Snäckan med Niclas och Thomas. Väldigt gott. Sen' en promenad till en utsiktspost över Uddevalla och missade nästan tåget till Göteborg. En väl spenderad lördag :-).

Ps1! En blogg-läsare efterfrågade detta gamla blogg-inlägg (LÄNK). Här kan jag passa på att nämna att när jag såg Fedor Fuglev instruera jerk i somras så var han väldigt tydlig med att man ska (enligt hans stil alltså) titta upp i utlåsningen i jerk.
Ps2! Såg detta (LÄNK) - verkar vara ett öppet GS-mästerskap i Tyskland 6e juni. Får skriva och fråga då varken jag eller google translate är några hejare på tyska. Intressant. I alla fall förr gick ju smidiga direkt-tåg Göteborg-Hamburg.

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Snatch & Jerk

Oa swing + snatch 16kg: 10/10

Snatch 20kg: 5/5, 60L/60R ( 15rpm)

Oa jerks 20kg: 5/5
Jerks 2x20: 5
Jerks 2x24kg: 5, 40 (6:50)

Oa jerks 28kg: 10/10

Oa swing+rest in hang 16kg: 1min/1min... haha the plan was 3m/3m, no way.

Some prehab squatting with 20kg: really deep to complement jerks and GS squats

Happy with lockouts in jerk today, very clear/distinct for being me.

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