Wednesday, December 30, 2015

New Year "One Bell Challenge", long sets, dropped weight sets, and more :)

Gosh darn it!  I hate it when I snatch a minute longer than I'm supposed to!  It's probably because for some reason my entire body rotated to the left, away from the clock so I couldn't see it!  The set was supposed to be a 12 minute, 20rpm set, but it turned out to be a 13 min 20 rpm set! 7 min R, 6 min L = 140/122



Okay, so anybody that know me knows how much I try and stay away from this word, "challenge"!  I think one of the reasons is because many times "challenge" is mistaken for "competition"!  And I'm not wanting for anybody, especially me, to be pulled into competing or comparing strengths, or level of conditioning to anybody else, instead, only to be able to measure and improve one's own progress.  So this year I'm presenting a challenge, meant for each individual to track over the next 9 months, that at it's heart is about training/exercising consistently and progressively, not rep count or weight of the bell.

Here are the guidelines:

One bell Challenge guidelines, as many reps as possible

Choose 1, 2, or 3, 20:16 min rounds to complete.   No extra time for rest between rounds.

One skill per round swing (any type of swing, one two hand, OR overhead swing (not to be combined with hard style swing), snatch OR half snatch (NO switching from one to another), squat goblet and/or front squats can be combined (but keep track), clean/press / push press/ jerk (can be combined, but counting exact reps of each must be done), press only.  I don't have room for a Get Ups, but that's an option for people that have the room and the desire.
One weight for all skills; no matter which 1-3 skills are chosen, the same weight bell is required, no switching of weights. 
The same skill/weight will be tested 3 more times, quarterly, in 2016 (first weeks in April, July, and Oct.). No change of weight, no change of skill (s).  The goal is individual, either to increase rep counts by increasing total amount of sets/reps, or increasing reps per longer set.  Example; 10 sets of 10 reps is different than 1 set of 100.  BUT the goal is to increase total rep counts over the next year.
The same order of skill will be kept throughout the year; strategy will be of utmost importance, so think carefully about it.

This is a "Hardstyle" challenge.  No "GS" or Kettlebell Sport style swings, snatches or jerks.

IF one could do all of their chosen skills continuous, then the weight was not appropriate.  This is a personal challenge with the intention of inspiring consistent practice and commitment over the next 9 months to mark improvement. This is not a competition to see who can do this challenge continuously!  Everybody will be choosing their own individual weights and skills (which is why I'm not posting what I'm choosing until after the deadline).

The difference between a Snatch and a Half Snatch is that in the former skill the bell is "casted" over the top of the movement, and the latter the bell is brought down to the shoulder, in the rack position before starting the next rep.  Half snatch allows the athlete to rest at the shoulder position therefore not challenging the conditioning as much.  It may be a better option for those not used to snatching for 20 + minutes.

I would have liked to post this sooner, but perhaps it's a good thing!  The idea is not to "train" for this event, but see where your skill and conditioning is right now, today!  If you have never swung for 20 minutes you may only choose that one skill and improve on it, resting as long as you need to between sets, but going for the entire 20 minute 16 sec.  If you only know how to swing, then maybe it's time to test that one skill with a heavier weight?  If you are competent in more than one, or all of the skills, then choose according to which combination using only one bell will be challenging.

I will be testing this tomorrow morning starting at 5:30am PST. Since I am only presenting it today, then I suggest it be done within 1 week, Jan. 7 (maybe this weekend?).  Post your results if you like, I'll be posting mine with a plan on how to improve each quarter.  This most definitely will bring out my strengths as well as my weaknesses, so I'm excited....I hope you will be too!

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Next Sport Training Cycle; 16kg snatch, 100 reps, 10 min

Okay, so I'm over the moon with how my last training cycle went, hitting all of my progressions on time.  At the end it became clear to me what I needed to focus on in the next few weeks:

Left bicep needs more progressive training, and technique needs more improvement to avoid strain on that muscle.

Plan: To spend more time with the 12kg and 14kg, building up strength endurance.  To pay attention to keeping my arm and back connected so as not to "pull" with my bicep.

Tuesday, speed day (12kg/14kg)
Thursday, reps/sets (14kg)
Saturday, weight (16kg dropped sets)



Here is the first week's dropped weight set and the following weeks program:
16kg 2 min/14kg 1 min.  3 min each side (above video)
16kg 2 min/14kg 2 min.  4 min each side
16kg 2 min/14kg 3 min.  5 min each side
16kg 3 min/14kg 1 min.  4 min each side
16kg 3 min/14kg 2 min.  5 min each side
16kg 4 min/14kg 1 min.  5 min each side
16kg 5 min each side = 10 min set.

Speed day
10 min 12kg 20 rpm
12 min 12kg 20 rpm (video above shows my mistaken 13 min set!)
14 min 12kg 20 rpm
16 min 12kg 20rpm
10 min 12kg 22-24rpm
12 min 12kg 22 rpm
14 min 12kg 22 rpm

Reps
50/50 x 1 (100 reps)
50/50 x 2 (200 reps)
40/40 x 3 (240 reps)
30/30 x 4 (240 reps)
30/30 x 5 (300 reps)
25/25 x 6 (300 reps)
25/25 x 8 (350 reps)

At least, that's the plan!

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