The Road to 2000 - Part 2

Cramped for time today, so I had to make the most of the little bit I had.

10 minutes on the rower.

The Road to 2000 - Part 1

In the past year as I have started to train more clients at Instinct Fitness for Kettlebell Sport, my own training has been pushed aside.  Over the next 3 months I am going to dedicate the time to work on my personal sport goals.

Mission: Achieve a score of 2000 points in the World Kettlebell Club (WKC) Pentathlon

Start Date: 3/25/2013

Comp Date: 6/22/2013

Rules:  WKC Pentathlon Rules

The pentathlon consists of 5 exercises, each performed for 6 minutes with 5 minutes rest in between.

My Goals:

·         Cleans: 40kg x 120 reps = 600 points

·         Clean and Press: 24kg x 60 reps = 180 points

·         Jerk: 36kg x 120 reps = 540 points

·         Half Snatch :28kg x 108 reps = 378 points

·         Push Press: 24kg x 120 reps = 360 points

·         Total points: 2058

My Previous Best: 1750

Current overall place: 4^th (based off of results on WKC page)

Ivan Denisov: 2756

Andy Fitting: 2064

Simon Hikaka: 1802

Training session 1:

General Warm up:

Snow shoveling/Walking

Flexibility/ Mobility

·         Lax ball work trigger points on trap

·         Barbell Shoulder stretch

·         Barbell Cleans x 5 (just bar)

·         Barbell Close Grip Snatch x 5 (Just Bar)

·         Barbell Close Grip O.H. Squat x5 (just Bar)

·         Elbow repair with stretch band

Tissue Warmth (Rope)

• 100 reps alternating
• 100 reps circles
• 100 reps hip slams

Work:

Cleans

      Min 1: 20kg x 10L/10R
      Min 2: 24kg  x10L/10R
      Min 3: 28kg x 10L/10R
      Min 4: 30kg x 10L/10R
      Min 5: 32kg x 10L/10R
      Min 6: 36kg x 10L/10R

(Did a build up ladder to cleans due to a lack of heavy training with them since I have focused on biathlon for about a year)

10 minute break

Clean and Press:

      Min 1: 20kg x 5L/5R

      Min 2: 24kg x 5L/5R

      Min 3: 28kg x 5L/5R

      Min 4: 30kg x 5L/5R

      Min 5: 32kg x 5L/5R

      Min 6: 24kg x 5L/5R

2:30 break

Jerk:

      Min 1: 32kg x 10L/10R

      Min 2: 32kg x 10L/10R

      Min 3: 32kg x 10L/10R

      Min 4: 30kg x 10L/10R

      Min 5: 30kg x 10L/10R

      Min 6: 30kg x 8L/12 R

2:30 break

Half snatch:

      Min 1 thru 6: 28kg 9 reps per hand for a while then multiple switching probably totaled 100 reps

2:30 break

Push Press:

      Min 1 thru 6:  24kg 10L/10R 120 reps

Reflection:

My rep and weight schemes were chosen more of a feeler for where I am in relation to being ready. 

My weaknesses were in my quads on the jerk and gassing out during the sets.  I need to work on breathing a bit.  Due to limited time I did not take the full rest between sets.  Full rest may have helped, but conditioning still needs work.  Maybe I will go with metric obsession and buy a heart rate monitor finally.  Pressing strength is on target and could be where I see the biggest improvement. I may jump that weight up a bit.

Cleans were surprisingly tough and snatches seemed very manageable. 

Today reminded me of how unbelievably grueling this is and the mental will power it takes to push through. 

Post workout nutrition:

Immediately: Oatmeal and berry mix

Lunch*:

Half of a chicken

2 cups of mixed Vegetables

3 slices of Pizza (being honest)

           

*Thoughts on nutrition: When training last year I made numerous mistakes with nutrition in that I did not eat enough causing episodes of bonking.  I may do some fitness industry unapproved eating, but overall I plan on keeping it respectable.

I will keep updating as my journey continues.

-Justin Thomas