Last night I was reading through the IKFF rankings and rules yet again and the number of reps required to hit CMS in long cycle seems pretty daunting. For my weight class, 100kg (220lbs), I need 87 reps with the 24kg bells. Whew, slow and steady wins the battle right?! I am so fortunate to be working with the woman, the myth, the legend Christian Goldberg as my coach.
Set 1: Clean 24kg 2′, 15-20 RPM
Set 2: LC 20kg 2.5′, 10,10,5 RPM
Set 3: LC 20kg 2.5′, 10,10,6 RPM
- Push-ups 20x
- Row 20x/arm
- Good Morning 20x
- Ab wheel 3×5
- Dips 3×5
- Elliptical 15 min
Kettlebell lifting is a technique driven practice. Proper form will significantly improve the number of reps lifted which will create greater strength, endurance, and growth. Poor form likewise will not only keep your reps low but can/will also create injuries such as impingement syndrome (shoulder), lateral/medial epicondylitis (elbow), and degenerative disc disease (low back) amongst others.
I found a great video that shows some HORRIBLE jerk/pres movements and one lifter who keeps his elbows tight (safe and stable), note the difference of reps performed. This is an OBVIOUS example of why technique is such a VITAL component of kettlebell. I am not sure if this is a survivalist group in the hills or an actual military force, but it is quite entertaining!
Now here is a video of BEAUTIFUL jerk movement, Denis Vasiliev is one of the greatest lifters in the world. I had a chance to meet and lift with/against Denis months ago and watching his form was an eye opener. Efficiency incarnate!
And here is picture of my beautiful niece, Paige. Just because she is so darn cute!