November 2008 Snatch #'s...

At the end of October I decided to start snatching more and counting my snatches on a daily basis. I found a website that makes my job easier in a effort to reach 50,000 snatches.

It is - http://www.personaltrainingmanager.com/sc.asp

According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

As of today I completed 4,260 snatches in the month of November and have never felt better. I believe that alternating light (16kg) and heavier (24kg, 28kg or 32kg) snatches allows me train both strength-endurance and strength while not over doing it poundage wise and getting injured.

C & P/Chin Up Ladders & Snatches...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 5 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps
I did the above 5 times.

There were 15 reps each ladder for a total of:

75 C & P reps left
75 C & P reps right
150 total C & P reps

75 total Chin Ups

I finished with:

Snatches - 16kg bell - 100 reps
Snatches - 24kg bell - 50 reps

Snatches & Core...

I wanted to concentrate on core work today while mixing in my snatches. The snatch/windmill combo exercises was pretty cool.

My training looked like this:

Snatch/Windmill Combo - 24kg bell - 50 reps
Figure 8/Hold - 24kg bell - 50 reps
Slingshot - 24kg bell - 50 reps
Hanging Pike - 25 reps

I finished with:

Snatch - 24kg bell - 50 reps
Snatch - 20kg bell - 50 reps
Snatch - 16kg bell - 50 reps

"300" - Strength & Snatches...

I felt really strong this morning after going back to carbs Wednesday evening and gorging myself yesterday in mashed potatoes and stuffing. I could really feel the difference this morning in my strength. I am going to go back to no carb now until next Friday night as I feel I might have over did it yesterday.

My training looked like this:

KB Incline Press - 28kg bells - 3x15 - 45 reps
KB Pullover - 28kg bell - 3x15 - 45 reps
Iron Cross - 20kg bells - 3x15 - 45 reps
Two Hand KB Curl - 28kg bell - 3x15 -45 reps

I finished with some snatches but did drop sets bodybuilding style to mix it up:

Snatches - 28kg bell - 30 reps
Snatches - 24kg bell - 40 reps
Snatches - 16kg bell - 50 reps

300 total reps

Snatches....

I kept it pretty simple today - more snatches. I did 350 reps with the 16kg bell.

Snatches, Triples & More Snatches....

I wanted to train for strength today (low reps - higher weight) but also continue my snatch work so I did both.

My training looked like this today:

Snatches - 24kg bell - 100 reps

Then I did some strength work:

Incline KB Press - 32kg bells - 3x5 - 15 reps
Upright Row - 32kg bell - 3x5 - 15 reps
Two Hand Curl - 32kg bell - 3x5 - 15 reps

Then I finished with:

Snatches - 24kg bell - 100 reps
Snatches - 16kg bell - 100 reps

Anabolic Diet Goes Mainstream....

If you have read this blog then you know that I have been following the "Anabolic Diet" for over 5 years with much success. Recently I ran across an article in Men's Health touting the TNT Diet which is basically the Anabolic Diet presented in a more mainstream manner. Funny how what was once viewed as strange, weird or extreme is getting great feedback from the general public...maybe because it works?
My only problem is that no credit is given to previous versions of the diet like the original "Anabolic Diet" or "Body Opus" - the reader is lead to believe that the authors are the ones who created this "groundbreaking" nutritional plan for separating carbs from protein and fat.

Attached is a link to the book -
(http://www.amazon.com/exec/obidos/ASIN/1594866597/bookstorenow18-20) and a synopsis of the material contained within. Enjoy!

Book Description:

"Hey, Guys! Want to trade your fat for muscle? It's finally possible, thanks to the Men's Health TNT Diet. TNT - or Targeted Nutrition Tactics - is a scientifically designed program that can be customized for any body, including yours. It's as easy as knowing what to eat, and when to eat it. So whether you have a lot of fat to lose or just a little, TNT has a plan to fit your goals. In fact, TNT works not only for the guy who wants to lose 50 pounds of flab but also for the guy who wants to trade 10 pounds of fat for 10 pounds of muscle. Just as important, the TNT diet significantly reduces the risk for heart disease and diabetes, a finding that's been scientifically proven in studies at the University of Connecticut. The results of these studies, which you'll read about inside, are amazing. The best part? The TNT Diet and accompanying exercise plan couldn't be simpler. In fact, throughout the book, you'll find out why you can:-Stop counting calories. The TNT Diet reprograms your appetite, allowing your own body to regulate the amount you eat. So you'll never feel like you're on a diet, even though you'll look like it. -Go back to enjoying the foods you love - like prime rib, omelets, and even butter. Through a revealing report, you'll see why fat - even saturated fat - isn't the dietary demon it's been made out to be. -Exercise just 90 minutes a week. Instead of exercising in the so-called fat-burning zone, you'll learn how to exercise in the carb-burning zone. This is the secret to making your workouts both shorter and more effective.So what's stopping you? The Men's Health TNT Diet provides all the tools you need to dramatically transform your body - both inside and out."

I truly believe that my passion for kettlebells was also fueled by me finding this diet at about the same time. I was able to totally transform by body in a few short months with the combination of kettlebell circuit training and the anabolic diet.

Check out my article for yourself -

http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien

Snatch & Dip Ladders...

I felt strong this morning after a day off yesterday and a pretty good sleep last night. I did snatch and body weight dip ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.

The 8 ladders looked like this:

Snatch - L & R then Dip
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 8 times.

There were 15 reps each ladder for a total of:

120 Snatch reps left
120 Snatch reps right
240 total snatch reps

120 total Dips

Day Off...

I am taking today off from training. I have not been sleeping well and need to pull back a bit. I also plan on taking 3 days off next week when I have to travel for business. It should help correct my over training symptoms.

PM Training: Snatches

My training looked like this:

Snatch - 16kg bells - 100 reps

"300"...

I got back to some strength training today while also mixing in some snatches at the end. I am going to try to do this twice a week and work up to 75 reps (5x15) from 45 reps (3x15). Then I will move up a bell size and try to get to 75 reps.

My training looked like this:

KB Incline Press - 28kg bells - 3x15 - 45 reps
KB Pullover - 28kg bell - 3x15 - 45 reps
Iron Cross - 20kg bells - 3x15 - 45 reps
Two Hand KB Curl - 28kg bell - 3x15 -45 reps

Snatches - 16kg bell - 100 reps

I had 20 more reps to go to get 300 so I finished with:

Shrugs - 40kg bells - 20 reps

Snatches & Misc....

I continued my snatch training today but mixed it up with split snatches. I also did some core work - hanging leg raises, hanging pikes and farmers walks. I finished up with some regular snatches.

My training looked like this:

Split Snatch - 16kg bell - 15 sets of 5/5 - 150 reps
Hanging Pike - 25 reps
Hanging Leg Raise - 25 reps
Farmers Walk - 32kg bells - 10 sets of 150ft each

I finished with:
Snatches - 16kg bell - 50 reps

Snatch & Push Up Ladders...

Today I did snatch and push up ladders with the 24kg bell . I did 8 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

Snatch - L & R then Push Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 8 times.

There were 15 reps each ladder for a total of:

120 Snatch reps left
120 Snatch reps right
240 total snatch reps

120 total Push Ups

Core...

I did some core work this morning for the first time in a while. My hands and legs are cooked from the snatches. I did the following with the 16kg bell in no particular order for about 15 minutes time:

• Windmills
• Gladiator
• H2H Clean
• Hot Potato
• Hanging Leg Raise
• Figure 8/Hold
• Slingshot
• Plank
• High Plank Knee Tuck

C & P/Snatch Ladders...

Today I did ladders with the 24kg bell on the C & P and snatches. I did 4 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:
C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 4 times.

There were 15 reps each ladder for a total of:

60 C & P reps left
60 C & P reps right
120 total C & P reps

60 Snatch reps left
60 Snatch reps right
120 total snatch reps

Day Off...

I am taking today off after doing a double on Sunday and Snatches late yesterday afternoon.

MVO2 - Snatches: 40 Sets of 8

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 20 minutes.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

PM Training: Snatches

My training looked like this:

Snatch - 16kg bells - 150 reps

Snatches & Other Stuff...

I felt good this morning and decided to mix some snatches up with some bodyweight exercises.

My training looked like this:

Snatches - 16kg bell - 2 sets of 50 - 100 reps
Explosive Clap Push Ups - 25 reps
Handstand Push Ups - 25 reps

I finished with:

Rope Hammer Curls

• 10 reps @ 100lbs
• 10 reps @ 120lbs
• 10 reps @ 140lbs
• 10 reps @ 150lbs

C & P/Snatch Ladder & Dips...

Today I did ladders with the 24kg bell on the C & P and snatches. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Snatch
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

45 C & P reps left
45 C & P reps right
90 total C & P reps

45 Snatch reps left
45 Snatch reps right
90 total snatch reps

I also did:
Dips - 5 sets of 10 - 50 reps

Misc...

I was exhausted after the N.E. Patriots game last night so I kept it short and mixed it up today.

My training looked like this:

Windmills - 24kg bell - 50 reps
Farmers Walks - 32kg bells - 10 reps of 150 ft each
Hanging Leg Raises - 25 reps

EDT..

My training look like this today:

PR One - 10 Minutes:
Renegade Row - 32kg bells - 25 reps each side
Kettlebell Incline Press - 32kg bells -50 reps

3 Minute Rest

PR Two - 5 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps

I finished with:
Snatches - 16kg bell - 100 reps

I uses a heart rate monitor for the first time and my heart rate got up to a max of 184 during the EDT portion. Good times!

Snatches & Core...

I wanted to ease back into snatches so I took it easy today and did not push it. I am feeling almost 100% but when I feel this good I usually go overboard and end up injured.

My training looked like this:

I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8.

Snatches - 16kg bell - 20 sets of 8 - 160 reps

Then I did some core work:

Windmills - 16kg bell - 30 reps
Figure 8/Hold - 16kg bell - 30 reps
Slingshot - 16kg bell - 30 reps
High Plank Knee Tucks - 30 reps

C & P/Chin Up Ladders & Dips...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

45 C & P reps left
45 C & P reps right
90 total C & P reps

45 total Pull Ups

I also did:
Dips - 9 sets of 5 - 45 reps

Bodyweight....

My back felt a bit better this morning but I continued to ease back into training. I just did some bodyweight exercises today.

Push Ups - 50 reps
Horizontal Rows - 50 reps
Prisoner Squats - 50 reps

Light Streching....

I am feeling alot better after resting yesterday and taking anti-inflammatory medicine. I did some light stretching today and a few sets of windmills with the 12kg bell just to loosen up my back. I am not planning on doing any more heavy (over 24kg) snatches going forward. it is not worth it.

Day Off...

I am taking another day off today after locking my lower back up yesterday. At the end of my 50 snatch reps with the 24kg bell I decided to do a few with the 32kg. I felt my lower back tighten up and it is locked up. I am going to ease back into snatched when I feel better and stay away from any snatches heavier than the 24kg bells.

Snatches...

I did not get the best sleep last night and my lower back has been tight so I took it easy this morning with my snatches.

My training looked like this:

I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8.

Snatches - 16kg bell - 20 sets of 8 - 160 reps

The I finished with some reps with the 24kg bell switching hands every 5 reps.

Snatches - 24kg bell - 25 L & 25 R - 50 reps

Snatch Challenge....

I have begun doing MV02 training a few days a week and was planning on counting my snatches by the week. I found the following website that makes my job easier.

It is - http://www.personaltrainingmanager.com/sc.asp

According to the website: "We have added Snatch Challenge to the menu. This is a temporary add-on feature supporting a current 50,000 snatch challenge. The feature will display a list of all participants complete with their total number of snatches and total number of points. In addition, you will be able to view details for each daily entry (what date, how many snatches, which kettlebell and notes)."

I decided to go back to the beginning of my blog and record my snatch numbers on the website to keep track. I included double snatches and split snatches to the total.

EDT...

My training look like this today:

PR One - 10 Minutes:
Renegade Row - 32kg bells - 20 reps each side
Swiss Ball Incline Press - 32kg bells -40 reps

2 Minute Rest

PR Two - 6 Minutes
Military Press - 28kg bells - 30 reps
Two Hand KB Curl - 32kg bell - 30 reps

I finished with:
Shrugs - 40kg bells - 50 reps

MV02/20kg Bell - 20 Sets & Core...

I moved up in bell size today from the 16kg to the 20kg bell. I am planning on alternating 16kg and 20kg snatches every other workout to cycle my intensity as I build up the reps slowly with the 20kg bell. I am going to try to add 5 reps per workout until I get to 80 and stick to the 15:15 ratio.


My training looked like this today:

I did timed snatches with the 20kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8.

Snatches - 20kg bell - 20 sets of 8 - 160 reps

Then I did some core work:

Gladiator - 20kg bell - 2 sets of 30 seconds each side
Figure 8/Hold - 20kg bell - 20 reps
Slingshot - 20kg bell - 20 reps
Hanging Leg Raise - 20 reps

Day Off...

I am taking today off from training . I do not feel like I need it mentally but definitely need it physically.

Also, got to vote! Hopefully the right candidate wins or it could be the beginning of the end.

Freestyle....

I did some upper body training today. I wanted to focus on chest exercises because I feel that I have neglected that training in the past month. I also mixed in some 24kg snatches just to get some heavier bell work in after the 1560 snatches reps last week with the 16kg.

I finished with some hanging pikes. I love pikes as they really work my hip flexors. I believe that pikes and leg raises can help your snatch numbers if trained on a regular basis. I wrote an article about this last year. Check it out @ http://www.kettlebellinc.com/kettlebellinfo/obrien-hanginglegraises.php?art_id=1&art_auth=obrien

My training looked like this:

Dips - Bodyweight - 50 reps
Hand Stand Push Ups - 30 reps
Swiss Ball Incline Presses - 32kg bells - 40 reps
Snatches - 24kg bells - 50 reps

I finished with:

Hanging Pikes - 30 reps

Heavy Metal...

I though about using the 40kg bells for my TGUs and Windmills today but did not want to push it and drop one on my head. Especially since I am training inside at the gym.

My training looked like this today:

TGUs - 32kg bell - 3 sets of 1 each side
Windmills - 32kg bell - 3 sets of 3 each side
Farmers Walks - 32kg bells - 10 sets of 150ft each

I finished with:

Double Cleans - 24kg bells - 10 sets of 5

My forearms and hands were friend BEFORE today's training from yesterday and were smoked after. The cleans were increasing difficult after I finished the Farmers Walks because of my lack of grip strength.

MV02: Sntaches - 100 sets of 8

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 100 sets of 8 in 57 minutes.

Snatch - 16kg bell - 100 sets of 8 - 800 reps