Sunday, April 2, 2017. Week 5 complete, 3 weeks to go. 600 Swing Volume.
If you haven’t read the first entry, Week 0, read that first. SFG is the Strong First Girevik Level 1 Certification. That would be a Kettlebell Certification from the greatest Kettlebell organization in the world.
Feeling great! No issues with alternating 2 and 1 handed swings. No pain racking the bell. Nothing. Haven’t had a twinge of pain since the visit to the Chiropractor – Dr. Bruce Coloumbe. I can’t thank him enough. Next week do all one handed 24KG swings. What a fricking relief.
Monday – Press 18×3 / 20×2
Tuesday – Swings 18 min 32KG(T) + 24KG(L,R) – 180 Swings total, Pullups 1,2,4
Wednesday – Press 18×3,3,2, COC T-1,2,3,4,5 1,2,3,4,5 #1-couldn’t fully close it so doesn’t count. I don’t understand my grip. I used to do reps with #1 and I could almost close a #2.
Thursday – Swings 22 min 32KG(T) + 24KG(L,R) – 220 Swings total
Friday – Press 18×3,3 20×1 TEST 1RM – 24×1 / 26×1 / 28×1 MAX
Saturday – Swings 20 min 32KG(T) + 24KG(L,R) – 200 Swings total. 20 swings EMOM for 5 minutes. 1 min rest. 20 swings EMOM for 5 minutes.
Did a new max record for me on KB Presses – 28KG. Fantastic! 32KG is not that far away. I don’t have a 30KG, so the only jump up from 28 was 32 and I’m not ready for that yet. I racked the 32KG easily, need to do that more so I can start getting used to the weight. I’ve got a good inventory of kettlebells – 12, 16 (2), 18, 20, 22, 24(2), 26, 28, 32, 40.
When I can do 24KG one handed swings for 30 minutes I’ll be ready for the test. I plan to add some 40KG two handed swings to see how it feels. However, I won’t reach 30 minutes until April 26th. That’s the day before I leave for the cert, too close to have high volume. I need to plan how to taper down on the week of the cert, so I’ll only make 28 minutes the week before.
Starting to get a bit nervous thinking about the cert – less than a month away. I’ll be ready but will not be easy, they have typical failure rates of 25-30%. In addition to the 5 minute snatch test, I will be tested on proper technique in the following. The Double means holding 2 kettlebells while doing the exercise:
- Swing (10 reps per side)
- Double Clean (5 Reps)
- Press (5 Reps each side)
- Double Front Squat (5 Reps)
- Snatch (5 Reps per side)
- Turkish Getup (1 Rep per side)
Practicing the doubles are tough. I only have 2 24KG, so I’ve been doing some doubles with 18/20 or 20/22 to make sure my technique is correct. That seems to work pretty well. I’ll switch sides with the heavier bell each set, usually only 2 sets. I also love doing thrusters. Rack some doubles, down into a front squat and as you’re coming up press the bells overhead so when you’re standing the weights are fully pressed over head. Then rack and repeat. Excellent feeling.
Stay Strong!
Just thinking….. When I hit 30 minutes, that would mean 26 + 30 + 28 minutes = 840 Swing volume. Not bad.