Wednesday 3/12/08 – kettlebell training

445am

joint mobility, stretching, spineworx

holosync – 30 min.

700pm

1. long cycle w/24kg – 22/6:00 (PR)

2. long cycle w/32kg – 5/1:00

3. chair press – 24kgx7, 16kgx18

4. chin-up – 3×6

5. ball sit-up – 3×10

Done.  Great training today.  I’ve been going on almost no sleep these past two days but man, the bells felt great today.  Took some of Marty’s advice and wetted down my t-shirt and brought my elbows closer together on the way down.  It still hurt but was more manageable.  I slowed wayyyyy down too.  My previous PR was 23/4:35 and today I did 1 fewer rep and went 1:25 longer.  I keep itching to try the 32’s since for my current weight class (>90kg) level 3 ranking is 14 reps and for my goal weight (85kg) level 3 is 11 reps.  Somehow 11-14 reps with the 32’s seems so much more do-able than 65-71 reps with the 24’s for a level 4 ranking.  Now granted I was still spent from the 6:00 set with the 24’s, but 5 reps in 1:00 with the 32’s kicked my ass – I can definitely see why Marty says moving up to the 32’s is a completely different sport.  Still, I think it is crucial to take it slow and put the time and volume in with the 24’s first.  I’m sure that in 7 weeks of training I could easily build up to 14-20 reps with the 32’s but I would rather get 50-70 good quality reps in 10:00 with the 24’s and then move up to the 32’s instead of getting 14-20 crappy reps with the 32’s and barely going 2 or 3 minutes.  I’m convinced slow and steady wins this race.  It is tons of fun though – not “put you to sleep boring” like so many internet experts proclaim.