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Old 12-13-2006, 05:22 PM   #1
Kelly Moore
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Time to start conditioning my hands, learning pacing and refining my technique with the 36# competition kettlebell for the GS Nationals to be held in May 2007.

12/13/06:

4 minute GS snatch set, 2 minutes per arm. 30 reps per hand.
30/30 52# one hand 52# swings
90 sec 36# overhead walks per arm - the competition size bell is much different than the Dragondoor size bells I'm used to using. I had trouble finding the "sweet spot" to hold the bell on my left forearm.

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Old 12-13-2006, 05:26 PM   #2
Joe Schwab
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What does gs stand for?
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Old 12-14-2006, 04:31 PM   #3
Kelly Moore
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GS stands for Girevoy Sport. You have 10 minutes to do as many snatches as possible with only one hand switch allowed. As soon as the bell touches the ground the set is done. The bell can not be lowered to your shoulder and the only "rest" positions are overhead or held between your legs without the bell touching your body.
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Old 12-14-2006, 04:58 PM   #4
Kelly Moore
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Rest day for GS. In the past when I was training for both the GS and OCS competitions I alternated kbs and clubbells. My shoulders/elbows/grip seemed to do well. I haven't touched my cbs in a while so I'll work light for active recovery.

2 minutes double 10# clubbell swipes (36 reps)
1 minute single 10# clubbell mills (28 reps each)
10/10 25# clubbell CTO to flag hold
20/20 25# clubbell hammer swings

Also decided to log my handstand holds (against the wall) practiced throughout the day, most of them done in the women's bathroom at work (yes, I wash my hands both well and frequently!). My goal is to be able to maintain a five minute hands/heels only touching by the end of 2007.

Six 90 second handstand holds. These were a little tougher than usual...yesterday's overhead kb holds have me feeling a little fatigued. My overhead ability is a weakness I need to fix.
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Old 12-15-2006, 02:44 PM   #5
Kelly Moore
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4:30 GS set - 30L/30R switch at 2:15 mark. Grip dying....doing Cindy early this morning had me spending a lot of time trying to "rest" overhead.

30/30 52# single hand swings

90/90 second 36# kb overhead holds. Left forearm very uncomfortable; can't find a good spot to rest the bell.

****

Six 1 minute handstand holds against the wall. Shoulders and grip tired from the combination of Cindy, GS and handstand holds.
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Old 12-16-2006, 07:42 AM   #6
Michael Stehle
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Hey Kelly,

Nice work. When are you competing? Are you competing in the jerk too, or just the snatch?

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Old 12-16-2006, 07:54 AM   #7
Kelly Moore
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Hi Michael,

Since only the snatch is recognized for women, that's what I'll work. The Nationals are in Salt Lake City in May. I think we will have the choice of using competition or DD bells, but if I plan to compete internationally I will need to focus training with the comp bells.
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Old 12-16-2006, 09:45 AM   #8
Kelly Moore
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2:15 double 10# cb swipes (42 reps)
1:15 10# single cb mills (35/35 reps)
10/10 25# cb CTO to torch press
25/25 15# cb hammer swings

Hands sore from today's deadlifts and Cindy's pullups. Fortunately cbs work my hands a different way.
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Old 12-20-2006, 05:10 PM   #9
Kelly Moore
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After spending more than an hour stripping and sanding the slick yellow paint off the handle of the competition kettlebell:

5 minute 36# snatches with comp bell, hand switch at 2:30 mark:

40L/37R - set felt easy, I could done at least another minute per hand without skin distress tonight. I'm starting to get a feel how to "soften" when lowering the bell to keep my callouses intact. After spending several days watching and getting instruction from GS champion Catherine Imes I'm focusing on a few technique changes: folding a little sooner with my hips and allowing my elbow to soften on the downswing plus keeping my thumb pointed away rather than back. These points seem to be helping, now I just need to make them second nature. In the past I had been allowing the bell to jerk into my hand during the lowering phase and it always tore my callouses.

35/35 52# kb single hand GS swings to chest height - felt strong and easy

1:45/1:45 minute waiters walks with comp bell - must have found the sweet spot on the left arm as I had no forearm discomfort.

A good training day.

***

Forgot to post my handstand holds from yesterday...

5x120 second holds throughout the day
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Old 12-25-2006, 12:19 PM   #10
Kelly Moore
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6 minute GS set:

40L/40R - good pacing with left hand, not so good with right. Finished 40 reps right hand reps with 40 seconds remaining....spent the last 40 seconds holding bell overhead.
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