Girevoy Sport – Fitness Level 11

“Practice as if you are the worst, perform as if you are the best.” ~ Author Unknown

How Not To Get Injured

Simple really, don’t be afraid to keep things easy for a while or even back off for a bit when you’re not feeling right.  After last week’s jump to level 11, I decided to start this week off at 11 again to see if last week was the real deal or a fluke.

As it turns out, it was good.  When we hit our final set on Monday, my wife remarked that it felt a bit easier than last week.  That’s exactly what we’re aiming for.  That means that we’re properly recovered and able to increase our intensity by a bit the next workout.

What We’re Practicing

  • Clean – less arc, as in almost none.  Follow the bell down then quickly snap the hips, keeping the bell close on the way back up; use the traps to pull the shoulder back.  Smooth rotation, smooth landing.
  • 1/2 Snatch –  Similar to the clean, keep the arc minimal on the way up.  Fire the hips and ignite the traps to jet the bell up and into lockout. P-A-U-S-E in lockout.  Lower the bell to the rack, rest the elbow on the iliac crest for a moment, then drop the kettlebell straight down and back and fire the hips forward again.
  • Longcycle push press – All the clean stuff, plus the elbow/iliac crest thing; leg drive to push the elbow up and steady lockout.  Drop to rack, pause, and all the clean stuff again.

Of course, I can’t remember to do all this stuff on every rep, but the more practice I get doing them, the more they become second nature and I won’t have to think about them.  I’ve got enough to think about most of the time anyway.

And Some Free Weights

All right, yeah.  I still hit the iron a bit.  But it’s not all the time and I can control it.  I swear.


  • Dumbbell squat – 45# x 8 reps x 5 sets (with the Lifeline power jumper on) – 45 sec. rest between sets.
  • Dumbbell bench – 45# x 8 reps x 5 sets – 45 sec. rest between sets.
  • Dumbbell rows – 45# x 8 reps x 5 sets – 45 sec. rest between sets.
  • Plank – 1 minute.

Dentist appointment on Wednesday so I may or may not try some jerk practice when I get home.

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