24kg

My First 2x28kg Kettlebell Long Cycle Set

Ok so, after achieving Long Cycle IKFF Rank III and American Kettlebell Club Rank II with the 20kg Kettlebells in the April 2010, I've been working with the 24kg bells since then in my attempt to tame them. So far so good and I've been very happy with my results thus far. I've been consistently practicing with them and feeling more and more comfortable every day. That's the thing right there... if you want to be good at something you've gotta practice it and don't stop till you get there. Well in practicing something 4-5 days a week, every week, one can get burnt out so I decided to give myself a break from exclusively the 24's during the month of December. In doing so, and of course considering my love to lift heavy weights over my head, I decided that the orange and red bells had my name all over them.

Here's my inaugural Long Cycle set with the 28kg Kettlebells. Now also keep in mind that my bodyweight is currently about 145lbs too so this is A LOT of fun. It actually went much better than I had expected. My goal is to get comfortable with them so the Green Machines (24kg Kettlebells) will be much easier to tame when I start my next training cycle in January. Ultimately I want IKFF Rank CMS (candidate master of sport) in March at the Arnold Sports Festival in Columbus, Ohio. Team Synergy has big goals for the upcoming event and I have high confidence we'll all achieve them. Keep watching us...

This was one of my low volume days and felt great. Here's my full Long Cycle practice that I did:

Warmup: Synergy Dynamics 2x16kg Jerks x 10 2x24kg Long Cycle x 6

Long Cycle Practice: 2 min rest between sets 2 Minutes 2x28kg @ 6rpm 1 Min. 2x28kg @ 6rpm x 4 sets

Finisher: 3 Min. 2x16kg @ 10rpm

Cooldown:

Synergy Dynamics floor series and foam roll

Pyramid of Pain 3.0

This has got to be one of my absolute favorite workouts that I gave. In fact not one of my clients were able to finish inside of the time limit. So I put up a bounty of $20 and raised it with every unsuccessful class attempt. We are now up to a $35 pot and anyone of them can challenge it at any time for the cash.

All in all Pyramid of Pain 3.0 was a HUGE success and delivered one of the greatest kettlebell fitness workouts I have personally ever given. There were 2 before it and now here's the 3rd release of Synergy Kettlebell Training's signature Pyramid of Pain series. Find version 2.0 right here and challenge yourself: Pyramid of Pain 2.0

"PYRAMID OF PAIN 3.0"

Standardized kettlebell weights: Men: light bell= 20kg, heavy bell= 24kg Women: light bell= 12kg, heavy bell= 16kg

UPDATE: I HAD AN "OOOPS MOMENT" AND FORGOT TO DEMO THE HAND 2 HAND SWINGS IN THE VIDEO, BUT DEFINITELY MAKE SURE YOU PERFORM THOSE WHEN PRACTICING THIS KETTLEBELL WORKOUT. MY APOLOGIES! :)

Warmup: Synergy Dynamics

Your Fat Blaster 3.0: AFAP (AS FAST AS POSSIBLE) 20«»30«»40«»30«»20 (perform 5 rounds with the coinciding number of reps for each round)

* Figure 8's to a Hold (every time your hand switches and you come up with the bell that equals 1 rep)

Push Press or Jerks (split the rep number in half for each arm ex. 20 reps= 10r/10l, 30 reps= 15r/15l)

* Kettlebell Jump Squats

Kettlebell Hand 2 Hand(aka Darcy) Swings (every time your hand switches and you come up with the bell that equals 1 rep)

Burpees

Good luck and I challenge you to finish in 30 minutes or less with the standardized kettlebell weights!!!

My First Long Cycle Set Using 2x24kgs

So I threw myself to the wolves at this year's Mid Michigan Kettlebell Invitational in Livonia, MI when I decided to give the 24kgs Kettlebells a go. It was only my third time using them outside of a warm-up or single bell work. I don't think my set this time around was the prettiest ever performed and seen on the Girevoy Sport platform, BUT the fact that I got up there and did my best is worth noting. I've only been training specifically for Girevoy Sport, aka Kettlebell Sport, for about 3 months. Yes I've been working with kettlebells for about 3 years, but that has been more fitness oriented and only with one bell. Since this past year's Arnold Sports Festival back in March I got more serious and wanted to Kettlebell Sport train to compete. I had to get up there and throw myself into the water and swim so I know exactly what I am doing right as well as wrong. That is the way I find works best for me to learn. I will only strive to continue improving myself through experience and feedback that I receive by better as well as more weathered lifters.

I have A LOT of work to focus on in tweaking my overall technique such as getting more comfortable and stable with them, better elbow posturing in the rack position, longer and more strict fixations, and lower second hip dips. I know that I will only get better the more I work with them ongoing.

I received some really, really good feedback on my Long Cycle set that I will directly put into practice in my training. Honestly and truly I never ever claim to be the best or do everything right. I've only been practicing kettlebell training for about 3 years and when it comes to G.S., I'm still a baby in this sport with only 2 competitions under my belt and 3 where I've coached athletes in them. With each one I learn more and more.

When I post my videos I know I get feedback. That's the point. I know I'm not perfect and never claimed to be a great Kettlebell lifter. But if I don't jump on the platform and just do it then I'll never experience what I need to in order to learn and grow.

There is two main reasons why I compete- and am extremely glad I can given my lumbar spine condition. The first is for fun. The second is for abrasion. In order to grow we must scrape off that which is unneeded and be guided in the direction of accepted and proper habits. This most recent competition experience has given me tremendous guidance in which I will be abrading myself in order to come back stronger in several regards.

It is because of everyone who comments to me on the video where I posted it on Facebook, Youtube, and my blog here, who attended the event, who I spoke to privately, and who I continue to be mentored from that have truly given me leverage over my abrasive self. I just want to enjoy kettlebell sport... so I got up on the platform and went to work. I didn't expect perfection. In fact my wife reminds me all the time that I am definitely not there yet. But what I did want is the abrading experience that only comes by sucking up the fact that I am not of the highest caliber of G.S. athletes and jumping up there and just doing it.

In Russia, they too must all start somewhere. Typically we only see the videos of the good Russian lifters, BUT there are lifters making the exact same mistakes that I, and everyone else here in the U.S., are making. Each of their own coaches must work with them ongoing to get better and better. That's just the process of the way it goes. As much as we'd like to think all Russians are born born with a Kettlebell in their hand and with an MS branded on their foreheads, they are not. They too have to do exactly as I, and all the other American rookies are doing. We've gotta just get up there and do. In doing we get better... in hopes that one day we might put up a really good set which in turn truly deserves the "good jobs" and "thatta boys/girls". I like hearing that, but know deep down what I need to do in order to get better and better. If there is something that I need to know and work on, well, that comes with experiencing the abrasion. I welcome that.

So again to all of you I say: THANK YOU. I truly, truly mean that and all of your comments, thoughts, and words never ever fall on deaf ears. I take every one of them to heart and because of my own mistakes every one else can also continue to grow.

Overall the Kettlebell meet was a really fun time with some super great people there to hang with.

Here's a video of my performance:

And here's my quick 3 min. 2x20kg Long Cycle sprint set that was just for fun and also for charity to raise money for the Michigan Soldiers fund.

My First Long Cycle Set Using 2x24kgs

So I threw myself to the wolves at this year's Mid Michigan Kettlebell Invitational in Livonia, MI when I decided to give the 24kgs Kettlebells a go. It was only my third time using them outside of a warm-up or single bell work. I don't think my set this time around was the prettiest ever performed and seen on the Girevoy Sport platform, BUT the fact that I got up there and did my best is worth noting. I've only been training specifically for Girevoy Sport, aka Kettlebell Sport, for about 3 months. Yes I've been working with kettlebells for about 3 years, but that has been more fitness oriented and only with one bell. Since this past year's Arnold Sports Festival back in March I got more serious and wanted to Kettlebell Sport train to compete. I had to get up there and throw myself into the water and swim so I know exactly what I am doing right as well as wrong. That is the way I find works best for me to learn. I will only strive to continue improving myself through experience and feedback that I receive by better as well as more weathered lifters.

I have A LOT of work to focus on in tweaking my overall technique such as getting more comfortable and stable with them, better elbow posturing in the rack position, longer and more strict fixations, and lower second hip dips. I know that I will only get better the more I work with them ongoing.

I received some really, really good feedback on my Long Cycle set that I will directly put into practice in my training. Honestly and truly I never ever claim to be the best or do everything right. I've only been practicing kettlebell training for about 3 years and when it comes to G.S., I'm still a baby in this sport with only 2 competitions under my belt and 3 where I've coached athletes in them. With each one I learn more and more.

When I post my videos I know I get feedback. That's the point. I know I'm not perfect and never claimed to be a great Kettlebell lifter. But if I don't jump on the platform and just do it then I'll never experience what I need to in order to learn and grow.

There is two main reasons why I compete- and am extremely glad I can given my lumbar spine condition. The first is for fun. The second is for abrasion. In order to grow we must scrape off that which is unneeded and be guided in the direction of accepted and proper habits. This most recent competition experience has given me tremendous guidance in which I will be abrading myself in order to come back stronger in several regards.

It is because of everyone who comments to me on the video where I posted it on Facebook, Youtube, and my blog here, who attended the event, who I spoke to privately, and who I continue to be mentored from that have truly given me leverage over my abrasive self. I just want to enjoy kettlebell sport... so I got up on the platform and went to work. I didn't expect perfection. In fact my wife reminds me all the time that I am definitely not there yet. But what I did want is the abrading experience that only comes by sucking up the fact that I am not of the highest caliber of G.S. athletes and jumping up there and just doing it.

In Russia, they too must all start somewhere. Typically we only see the videos of the good Russian lifters, BUT there are lifters making the exact same mistakes that I, and everyone else here in the U.S., are making. Each of their own coaches must work with them ongoing to get better and better. That's just the process of the way it goes. As much as we'd like to think all Russians are born born with a Kettlebell in their hand and with an MS branded on their foreheads, they are not. They too have to do exactly as I, and all the other American rookies are doing. We've gotta just get up there and do. In doing we get better... in hopes that one day we might put up a really good set which in turn truly deserves the "good jobs" and "thatta boys/girls". I like hearing that, but know deep down what I need to do in order to get better and better. If there is something that I need to know and work on, well, that comes with experiencing the abrasion. I welcome that.

So again to all of you I say: THANK YOU. I truly, truly mean that and all of your comments, thoughts, and words never ever fall on deaf ears. I take every one of them to heart and because of my own mistakes every one else can also continue to grow.

Overall the Kettlebell meet was a really fun time with some super great people there to hang with.

Here's a video of my performance:

And here's my quick 3 min. 2x20kg Long Cycle sprint set that was just for fun and also for charity to raise money for the Michigan Soldiers fund.

Back To Kettlebell Sport Competition Prep

After last weekend's hard work and great results, in the Great Lakes Kettlebell Lifting Competition at the Turtle CreekCasino in Traverse City, Michigan, we took a few days off to recoup and relax a bit.  Lisa and I went for a massage, chiropractor adjustment, foam rolling, yoga, mobility drills, icing over the week off and during that time our diet was, I can use and say the "P" word: PERFECT for recovery and increased strength.  Despite all our self care, the past week actually made me feel a little achier in my back, but after my first workout back, this past Friday, I've been feeling great. We had a couple good Long Cycle sets that I caught on video and then accidentally deleted it, but I did manage to keep our Jerk finisher set. At least it's something. LOL

During our workout, and the part that I accidentally deleted, Lisa did a 4 min One Arm Long Cycle set with the 20kg @ 6rpm. This was her first set of Long Cycle training with this bell. Then she did another 4 minute set of One Arm Long Cycle with the 16kg @ 10rpm. My sets were 3 min 2x24kg @ 6rpm. The first two minutes were 6rpm and the 3rd was 5. This is the longest I've gone with these bells and the strongest my back has belt since I re-injured it back in December. I'm VERY glad it's letting me progress --- FINALLY!

No my numbers aren't record breaking, but my goal is for rank. I'll get there. It is my life motto to never ever give up until I achieve what I set out to do.  After a few days to relax we got back in the swing of things so that we can be on track for our next Kettlebell Sport competition on May 22nd. It's the Mid-Michigan Kettlebell Championships meet and Team Synergy is SUPER excited!  Lisa's focus is on Candidate Master of Sport inside a few months and mine is IKFF Rank I (which for my body weight I need 72 reps inside of 10 minutes with two 24kg bells). The Mid Michigan meet will be  a good motivating test for us to keep on track. Here's a quick video of how fun it was last year.

I'll keep updating our progress from time to time. For now, here's a quick 2 minute set of One Arm Kettlebell Jerks that we used to finish our Girevoy Sport practice with on Sunday and end with on a strong note lifting heavy bells. Lisa used the 24kg(53lb) kettlebell and I used the 32kg(70lb) kettlebell.

My Kettlebell Sport Long Cycle Pre-Competition Practice

I just wanted to share part of my journey with you as I prepare for the Great Lakes Kettlebell Lifting Competition in Traverse City, Michigan on April 17th I thought I'd share one of my finisher sets with you. I've been fighting a protruding disc in the L4/L5 section of my spine for a few years.  I have an awesome chiropractor, Dr. Ken Olson of Olson Chiropractic in Aurora, IL, and he's been taking VERY good care of me enough where I can train again at a higher level.

I've been working with the 20kg bells in the Long Cycle event. It's been a longer road than I've liked, but alas I seem to be on an ongoing one of progress. Ultimately that's all that matters.

Currently I've been about 155 for a while and desire to make Rank in this upcomingmeet. If I stay at my current weight class I'll need 49 reps for Rank with the 20kg kettlebells. If I drop down to 149lb. then I'll only need 44 reps.  I'm trying to decide in my mind if doing 5 fewer reps is worth dropping the weight.  I probably will, but if not I'm still good with doing 49 no problem.

The other day I did a good couple sets and then felt great. So I decided to do just a quick 2 minutes of Long Cycle with two 24kg bells. Outside of my second to last rep, everything went well, felt strong, and looks like I'll be improving better than even expected.  Check out my Finisher Set below...

 

Synergy Kettlebell Kamp

I am working on a project right now that will hopefully bring a huge kettlebell awareness to the state of Arizona.  This may take some time, but when I fully launch I am very confident it will be exactly what this great state needs.  I will reveal more about this as I go along, but for now here's the shell website:  http://www.arizonakettlebellclub.blogspot.com/

As for my workouts I have been truckin' along.  My knee joint muscles have been a bit inflammed lately so I laid off the running just a little bit and have been foam roling them to expedite recovery.  I believe the root of the problem is my calves.  They seem to be tight and have a bunch of trigger points needing to be ironed out.  That's about as fun as taking a Polar Bear Swim in Antartica in February.  But hey nothin's as bad as a 10 Minute Long Cycle set. 

When I was at the AKC cert that's what they used to say about everything.  You gotta go jogging for 30 minutes- well it's not as bad as a 10 Min. Long Cycle set.  You're doing lots and lots of lunges and pullups- well you could be doing a 10 Min. Long Cycle set.  You got a big ugly accounting class that you have to take because for some reason that's part of the master cirriculum and you absolutely despise the vial stink of anything math- BUT HEY you could be doing a 10 Min. Long Cycle set!!! 
Ok, ok here's one:  You gotta call Dish Network's outsourced customer care line to talk about your bill--- ***head bow and shake***--- yeah well...... you probably would LOVE to be doing a 10 Min. set of Long Cycle because anything has gotta better than having to call them!

Alrighty then with that said here's what I have been doing:

Practice 011909:
10 Min. Long Cycle Set @ 20kg and 5rpm
This is an improvement from the past couple week's stead 4 reps per minute.  I pushed it a bit for my prior 10 Min. set so I knew I could this.  It won't be long before I'm at 6rpm strong on my 10 min. sets.  I'm thinking no more than 2 weeks from now.

Then:
4 Min. Double Cleans @ 24kg and 6rpm

Then:
20 Min. Run
Synergy Stretch

Practice 012009:
6 Min. Long Cycle @ 20kg and 6rpm
This is getting easier for me to do and I'm feeling really strong so I think I will be increasing the time, but keeping the reps per minute at 6 for now.

Then:
4 Min. Double Cleans @ 24kg and 8rpm

Then:
Synergy Stretch

Dat Tis It!  Stay tuned for more on the Arizona Kettlebell Club and details how to join.