Power and Volume

I wanted to do more power work than I get with the 16 kg. I got beat up pretty good by the 32 yesterday, so I was a little gun shy of the "pood dual". An RKC snatch test on the 24kg didn't feel like enough volume so I settled on:
3 sets of RKC snatch test style 16L, 16R
for a total of 96.

A good sign was that set 3 felt strong.

Snatch* Smart

Another thing I confirmed on last Sunday's snatch test is that I loose count while snatching.
While "in the zone" of snatching I'm kind of "zoned out" of counting. On one occasion I had count "six" in my head in sync to Joe counting out loud. I then focused on some technical or body sense and the next count I heard was "ten".

So this morning with the 16kg I did 56 Left, then at least 43 Right.
The left side felt really good, the right side felt even stronger at first. But the first twenty on the right seemed to take a long time. So I don't know if I missed a few count while tuning into a really grooving hip snap. It was my right grip that fatigued.

Anyways, in honor of Barbara Feldon I'm posting 99.

*"snatch" is a synonym for "get"

Kettlebells Los Angeles Snatch Test

The Kettlebell Los Angeles Crew received an email Friday
from Dr. Cheng, that we would be doing the Snatch Test on Sunday Morning.

I had skipped my morning work-out but knew I had to create some "demand" in the Snatch Power System so I would be "supplied" for Sunday morning.
I did a so-so Friday early evening workout to stress the system.

We had a transient smoking in his sleeping bag about 20 yars away. That was distracting in preparation but I did n't notice once I got started.

It all worked out as on Sunday I hit a PR for the 24 kg (54) 26 Left, 28 Right

Dr. Courtney Mizuhara-Cheng Video recorded all the snatch tests. Even though she was distracted and had her view obstructed by recording, she spotted two things, and efficiency and safety.

I was letting my left knee rotate inward on the down swing, and I was losing some momentum on the backswing.

Some Mornings Hit You Like the 4th Set

I got up this morning and I just didn't want to work out.
I was groggy and tired. The dial on the espresso machine got moved and I got an unexpected ristretto. While the ristretto is stronger in flavor, it has less caffine.

I knew from recent experience If I didn't get some honest snatches done, my numbers would slide.
After an extra long and sluggish joint mobility I got my saggy self out on the lawn. As usual it was my grip that went first, although GPF (General Physical Fatigue) was not far behind.

RKC Snatch Test rules: 16 kg. 45L, 45R.

Iron and Steel

Sheryl and I Celebrated our 11th "Steel" anniversary at the Huntington Hilton. It was a very nice room walking distance from my sister's place, where we left the girls.


We got to see Iron Man. When I was very excited when I heard Robert Downey Jr. It was perfect casting. Creative genius with chemical dependency problems. I don't know if it was acting or more of an autobiographical metaphor. I felt it was one of the best Marvel adaptations--though I could have done without some of the overly cartoonish prat falls. (They were funny but, Stark should have been more injured by them)


So at 7:30 this morning I walked the 24 kg about 1/4 mile down to the beach in "solidarity" with the KBLA crew. After reading Steve Friedes "Party Line for Passing the RKC Snatch Test" article I decided I would do:
4 sets of 12L 12R.

This worked well as my 4th set was one of my strongest. I got the timing down good for the hip pop. It felt so good I had to get at least a hundred in so I did one last set of 4L, 4R = 104.

Back to RKC Requirements

OK back to an ugly 50 RKC Snatch test total.
26 Left, 24 Right.

Two were probably too ugly to count so that leave me with the required 48.

This last week showed me that even though I made my snatch numbers on 3 occasions,
I cannot coast to August 1st. If I don't keep my numbers up, then they will slide down.

Three times a week I need to do snatches for volume. Doing 80+ with the 16kg two times is
fine, but low volume with the 32 kg doesn't seem to help with 24 kg totals.
To be of use for the August snatch test, I probably need to hit at least 24 total with the 32 kg. the 32 is a fun change but I an not at the point where I can use if for volume (yet).

Tank Empty

Last Thursdays I paid $4.9999 per Gallon for Unleaded Supreme (octane indicated in the owner's manual). I thought that was expensive (it was I could have saved 50 cents / gallon at the next station). But paying extra is better than running out of fuel.

This morning I ran out of fuel. I wasn't "gassed" or out of wind. Don't get me wrong, I was breathing quite hard. My arms just didn't have the energy to do 48 with th 24 kg.

I squeaked out 24L and 19R -- five short of my minimum! After a brief rest, I squeezed in
4L, 8R. That was not my most stellar performance. My guess is that, my low volume over the last week did not create enough demand for ATP. This is a different kind of "supply and demand" problem than we are seeing at the gas station.

A Week after the Centurian Mark

I have not done as many snatch days since my 16kg x 100 last week.

On Sunday I thought I was going to do a snatch test so I did not push myself as hard
as I usually did. We also had tons of new people so there were not many lighter bells
around, and I as left with my 32 kg. That Is fine for a limited amount of swings but
one of the guys leading wanted to pump of the volume on swings.
I still thought I was going to snatch test soon, so I didn't want to fry myself.

After the normal work-out I played around on the ropes and rings.
I got up the double ropes pretty good, but at about 3/4 of the way up I realized
I probably couldn't make down the same way. I "hopped" over to a single rope before I fell.

Then I tried the shorter set of "monkey rings".
15 years ago I didn't have the grip strength to make it across. Sunday I made it one way!
It is a lot of fun soaring through the air like Tarzan (or Spider-man).
Next time I I would like to try the big monkey rings. That may be a challenge with my limitted reach (and grip strength).

More Snatch Progress

I noticed, like many, that if I'm not setting new goals
and and continually pushing my self, I will actually slip
in performance.

Today:
RKC style snatch test with 16 kg
50 L, 50R
new PR and my 16kg goal!