Girevoy Sport – 2010 Vegas Classic Results (Part 3)

the way to girevoy sport success

“Confidence is going after Moby Dick in a rowboat and taking the tartar sauce with you.” ~ Zig Ziglar

Prior to training for rank III biathlon and the Vegas Classic, I had finished Level 20 of the Fitness Protocol with the 16 kg kettlebell in July, and had been training the jerk and longcycle with 16 kg and 20 kg until the WKC cert in September (31 total sessions).

I wasn’t exactly excited about training for the biathlon,  and had previous issues with my right elbow (tendonitis) when snatching, so having to switch gears from longcycle to biathlon was a stretch for me.  But as I previously stated, my motivation level was pretty high once I finished the WKC cert and rocked the rank IV test.  After that, I had planned on making rank III when I went to the Vegas Classic, so with Chris Duffey’s suggestions, I set to work. And with a couple slight detours, what follows is my exact training plan leading up to the competition.  This is super secret spy stuff, but it worked for this 46-year-old novice, so it should work for most anysuper secret spy girevoy sport methodsbody.

Day 1

Tested today (Monday, 10/04/10).

16 kg:  Jerks, 84

30 minutes rest.

Snatch, 70 L / 72 R.

Jerks were an effort, snatches not so much at 14 rpm.

Day 2

10/05/10

Jerks – 17 R / 15 L

Cleans – 24/24

Need some work with the 28 to get the numbers up.

Regular biathlon training tomorrow.

Day 3

10/06/10

Jerks – 16 kg, 6’00 @ 10 rpm = 60 reps

OAJ – 28 kg, 12R/12L; 24 kg, 12R/12L

Snatch – 16 kg, 6’00 @ 16 rpm = 48/48

Swings – 24 kg, 50/50

Day 4

10/09/10

Jerks – 16 kg, 8’00 @ 8 rpm
OAJ – 24 kg, 20/20

Snatch – 16 kg, 8’00 @ 14 rpm

Swing – 24 kg, 50/50

Stretch

Day 5

10/12/10

Went to my son’s soccer practice and did my workout there. Added stress of soccer mom’s exhaust fumes generally not conducive to efficient workout. However, that which does not kill you makes you stronger.

Jerk – 16 kg, 6’00 @ 10 rpm = 61 reps ( I snuck an extra one in there.)
OAJ – 24 kg, 20/20

Snatch – 16 kg, 6’00 @ 20 rpm = 120 reps (Gotta use those legs to get the bell up there!)
Swing – 24 kg, 50/50 (Same thing. Use the legs to get the bell …

Day 6

10/14/10

Another heat wave in Marin this week has made training less than fun. 90 degrees at 6:00 p.m. next to my garage.

Jerks – 16 kg, 8’00 @ 8 rpm = 68 reps total
OAJ – 24 kg, 20/20
Snatch – 16 kg, 8’00 Right side – 18,18,18,16; Left side – 18, 16, 16, 14 = 70 R / 64 L
Swings – 24 kg, 25/25

I ran out of gas on my snatches and swings. Maybe the heat. My grip was shot by the time I was done.

Saturday’s supposed to cool down quite …

Day 7

10/15

Snatch – 12 kg 10/10, 16 kg 10/10, 20 kg 6’00 @ 14 rpm

Day 8

10/18

Something a little different today. StrongSport practice-

12 kg 5R/5L (no rest after each set)
16 kg 5R/5L
20 kg 5R/5L
24 kg 5R/5L

32 kg 15R/15L

Still need work on the 32s…

Day 9

10/19

Variable method just for kicks and grins…

16 kg OAJ 10R/10L for warmup, then-

24 kg, 1’00 @ 8 rpm rest 1 minute, then
16 kg, 3’00 @ 12 rpm rest 5 minutes. Then go through 2 more times.

Day 10

10/20

Variable method snatch-

12 kg 10R/10L 5R/5L for warmup, then-

24 kg, 1’00 @ 12 rpm
20 kg, 1’00 @ 14 rpm
16 kg, 3’00 @ 16 rpm then 3’00 rest. Repeat two more times. What an a** kicker!

Day 11

10/21

Back to normal-
Warm-up with OAJ, 20 kg, 10R/10L

Jerk – 16 kg, 6’00 @ 12 rpm
OAJ – 24 kg, 20R/20L

Snatch – 16 kg, 6’00 @ 18 rpm
Swing – 24 kg 50R/50L

Day 12

10/25

Jerk –
16 kg, OAJ, 12R/12L for warm-up
16 kg, jerk, 8’00 @ 9 rpm = 72 reps
24 kg, OAJ, 20 R/20 L (2’00 @ 10 rpm)

Snatch –
16 kg, 8’00 @ 16 rpm = 64 R/64 L
24 kg, swing, 50 R/50 L

At this point, I was feeling really good about my practice, and thought that 100 jerks/100/100 snatches was within my reach…

Day 13

10/26

Jerk –
16 kg, OAJ, 12R/12L (warm-up)
16 kg, jerk, 5’00 @ 12 rpm = 60 reps
28 kg, OAJ, 10R/10L (2 breath hold at top)

Snatch –
16 kg, 6’00 @ 20 rpm
28 kg, swing, 30R/30L
Stretch

Day 14

10/27

Snatch –
16 kg, 10’00 @ 17 rpm = 85/85 Good reps. Could have done 18 rpm comfortably, but I’m trying to play it safe before the Classic.

Day 15

10/29

Jerks –
16 kg, OAJ, 12/12
16 kg, Jerk, 1’00 @ 14 rpm
Work set – 20 kg, Jerks, 7’00 @ 8 rpm

Assistance – 28 kg, OAJ, 10/10 w/2 second hold at lockout.

Day 16

11/01

Jerk –
16 kg, OAJ, 12/12
16 kg, jerk, 8’00 @ 10 rpm

Snatch –
16 kg, 8’00 @ 18 rpm

Stretch

Day 17

11/04

Final practice.  I read that one should taper off to a light workout prior to the meet:

Jerk –

12 kg, OAJ, 10/10
16 kg, jerk, 3’00 @ 10 rpm.
12 kg, jerk, 2’00 @ 12 rpm.

Snatch –

16 kg, snatch, 2’00 @ 20 rpm
12 kg, snatch, 2’00 @ 20 rpm

I felt really good by now, and was excited to make the trip to Vegas…

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