Snatch PR

Snatch 12,20,24kg: 5/5
Snatch 24kg: 48(L)/50 (ca 7min)

Bu clean 20kg: 1min/1min

Farm walks 2x32kg: 1min, 1min, 40 sec (1min rests)

Farm walks 2x28kg: 40 sec

Håhåjaja, det kändes. 48/50 i snatch är PR och kul. Räknade fel på vänsterhanden och trodde att jag hade 50 reps där med. Konstigt är att jag har aldrig kört max snatch set så sällan som nu, men jag har aldrig ökat i reps så fort (eller mindre långsamt) som nu heller.

Nu ska jag vänta ett par veckor till jag kör ett +40/40 set igen. BU cleans är kul har nån' annan testat dom på tid än?

Read More

Fitness GS-training

Lccj 2x24kg: 5, ca 33/12min
Oa lc 24kg: 5/5
Oa lc 32kg: 10/8 (right clean gave up, as usual)

Mix:
farm walk 2x24kg
bar hang
oa swing 24kg 10/10
I think 3, or 4, set each.

The 12min lc-set was with "easy" fitness bells. They rack easier and the thick grip does not tear up your palms as the thinner competition grip (when tired->technique fails :-).
The aim was to make 12 min, and to check heart rate and deal with lactic acid; i.e. the stuff I learnt from Antti last week. Breathing and varying the rack became crucial.

This GS-based fitness training is a whole lot of fun, but eventually I have to go back more strictly to pyramids and timed sets with competition lift.

Read More

Två delikata ting från andra sidan Östersjön: GS freebees

Igor Morozov har gjort en kort video om teknikvariationer i snatch och jerk: "We are all different and we all must have different techniques," säger han.

Ljudet är inte tipptopp, han börjar visa runt ca 1:50:


Morozovs tränare, Rudnev, har släppt följande sammanfattande lista över vanliga fel i de grundläggande lyften: LÄNK.


Valery Federenkos träningskanal på youtube fortsätter som vanligt: LÄNK. Kort sagt, massa gratis information om hur man ska lyfta kettlebells på ett korrekt och säkert vis.

Tung vikt, ctsy, tut.by

Read More

Technique days + ordinary training

Saturday
Some technique work with my Finnish friend Antti

Lccj: some sets for time, focus on relaxation, general technique
- relax hands in lockout (evident in snatch, but I tend to forget in jerk/lc)
- relax in arms shoulders in rack, lowering rpm can be one way working with that
- I trained with Antti last year and he said my form has improved. Good! When Antti talks about bells he is usually right :-)

Snatch
- different styles, too much points to write down :-)

Oa lc long set:
- make plus 10 minutes sets and observe what happens with puls and lower heart rate if necessary. Talked about that it would be fun with a program for marathon-lifts.
- video LINK






My friend Antti's visit was great. On the one hand we did fun sightseeing in Gothenburg, on the other we made some training and I got some nice programmes. Sometimes a few good beers slipped down, but not too many as the girya does not approve. Of course, we also made some plans for the Swedish participation at the open Finnish long cycle competition in October.


Monday 5th
Snatch 12 &20kg: 5/5
Snatch 24kg: 5/5, 30/30
Snatch 28kg: 5/5

Clean 2x20kg: 10
Clean 2x28kg: 10, 5

Snatch 12kg (with fleece glove): 10 min (46/46/10 etc...)

Tuesday 6th
Jerk 2x20kg: 10
Jerk 2x24kg: 10
Jerk 2x28kg: 2,4,6,2,3,5,6 (messed up counting :-)

Oa jerk 24kg: 5/5
Oa jerk 36kg: 1/1

Jerk 2x24kg: 20
Jerk 2x20kg: 20

I have recently started work again, it is not physically hard, but quite mobile, and I think that takes the speed out of my jerks = make them harder. Worked there last year and will adapt soon.

Technically, I focused getting up from the 2nd dip quicker and angle of thumbs in lockout.

My rack is a lot easier without belt, nowadays. But I will keep the belt anyhow. Mostly, because of ideological reasons, but also I think it can save your back when you do high volume jerks and/or is tired in lockout. Maybe I will do a few 20kg jerks when no one is looking.

Read More

Training Biathlon

Oa swing + snatch 16kg: 10/10
Snatch 20kg: 5/5, 60/60

Oa jerk 24kg: 5/5
Oa lccj 28kg: 5/5
Oa clean 36kg: 2/2

Long pause, cleaning the dishes

Jerk 2x20kg: 5

With timer, 1min on/1min rest
Round 1-10: jerk 2x24kg: 8 rpm

Oa clean 36kg: 1/1

Lots of physical work helping my mom with the garden. Hands really fried. Still, happy with today's training - the jerks felt solid and first time I made 10x8reps this way.

Also remade an 8kg bell to a 36kg one - supposed to be 40kg but I miscalculated (calculated from a 12kg :-). I used a new method to achieve an even distribution of the weight inside. It feels like the balance is nice in rack. 36kg is heavy, though. Only cleaned it today.
I will make a post about 36kg making eventually.

Read More