Last time through Enter the Kettlebell, I used a 12kg kettlebell.  Around the time I finished the program, I pressed the 16kg on a couple of occasions.  Then, I shifted my focus and began to lose a bit of weight.  I really haven’t tried to press the 16kg again lately, but instead have worked more with the 12kg and 14kg for presses.  I considered starting Enter the Kettlebell again with the 14kg but a couple of weeks ago, but struggled horribly to get through a 3 x 3 Clean and Press ladder. I ended up doing push presses or assisted presses for many of the reps.

Since then I have worked with the 12kg strictly, but haven’t spent too much time with it, only focusing about one day per week on pressing.  Today I decided to try a 3 x 3 Clean and Press ladder with the 14kg.  I really expected to have to shift to the 12kg part way through but totally surprised myself.  The entire 3 x 3 ladder went well, and I know I could even have done more.  I’m very happy to be getting somewhere with the 14kg kettlebell.  I used it for my easy snatch practice on Monday also, doing 112 snatches at 10L/10R/rest for 9:00.

My muscles don’t seem to know I have cancer.  That’s cool with me!  I really don’t feel like I have it at all.  And when I’m happily pressing my 14kg, cancer is pretty much out of my mind. That’s priceless. 

Me right after my ETK Week 11 Medium day.

I estimate that by the time I complete this “Rite of Passage” portion of the ETK program,  I will have pressed the 12kg bell nearly 1,000 times on each side.  It’s an understatement to say that there is a lot of pulling (rowing, pull-ups or chin-ups) and cleaning and pressing  the kettlebell with this program, but I love it.  I feel strong pushing that kettlebell over my head.  Challenging my body and mind to do it even when I think it can’t be done is the type of challenge that I crave. Doing this program right, in my opinion, will guarantee you strength gains and improved conditioning.  It is tough.  It can be boring.  But it works.

Until now I’ve been focusing primarily on my kettlebell pressing, as it was the skill that needed the most work prior to attending an RKC weekend.  I still need to work on pressing some more, but other things have risen to the top of the list. When I finish Enter the Kettlebell, my main priority is going to be improving my kettlebell snatch technique.  Turkish Get-Ups are always on my to-do list, and I find that regular practice with them is vital, to avoid regression.  Also, it may be time for me to try some double kettlebell work.   Of course, lots and lots of swings are a priority as well.

RKC Instructors: what else am I missing?  What would you have done differently (if anything) to prepare for your RKC weekend? What’s the best way to get ready for the Grad Workout? How can I determine if my overall conditioning is good enough to get me through the weekend? I know I am not going to be ready for RKC until at least late spring, so I have time to change my training now to make a difference.  And you know I’m committed.  Or maybe I should be (committed!)

Starting to think about what will be next, too.  I probably have about 2 more weeks of ETK left.  Finishing a program is always bittersweet.  I’m not sure what my plan will be after that, other than, of course, kettlebell training.

Mental toughness factors in on heavy days.  It may not sound too daunting to read about, but in practice, hoisting a kettlebell overhead many, many times becomes not only a physical challenge but also a mental one. I’m sure it is  not unlike any other tough athletic practice, in which self talk can make or break the entire effort.

No doubt, during a heavy ETK day, my thoughts can become tainted with self doubt and/or slight insanity.   Here’s a sample of a few of my thoughts during today’s kettlebell practice: 

(Note my abbreviations:  Rg- Rung: Repetitions performed in a specific pattern.  On your first rung you do one clean and press on the right, then one clean and press on the left, followed by one pulling exercise (chinup/pullup or one single arm row per side.) On rung #2 you perform 2 presses on the right, 2 presses on the left and 2 pulls.)    Lr-Ladder:  A group of rungs.  Generally three to five rungs make a ladder.  A heavy day in ETK has 5 ladders with 5 rungs each.)

Lr 1 Rg 4 This kettlebell feels heavier than it did last time. Am I still recovering from being sick?

Lr 1 Rg 5 Made it through the first ladder, only 4 more to go.  Ugh 4 more!?

Lr 2 Rg 1 OK gotta blow through Lr 2 so I will only have 3 more ladders to go.

Lr 2 Rg 3 Ouch that was a bad clean.  I know how to do cleans.  What’s my problem?

Lr 2 Rg 4 Ouch gotta fix that bad clean.  RKCs don’t do that.  Gotta do better than that to be an RKC.

Lr 2 Rg 5 Almost done second ladder, push! And I have to do how many more ladders? Right.

Lr 2 Rg 5 This is taking a long time.  Who do I think I am?

Lr 3 Rg 2 I think I’m almost half way done.  Ugh. I’m not mostly done?????

Lr 3 Rg 4 I lost count, what am I doing?

Lr 3 Rg 4 Oh yeah I just did 3 pulls last time so I’m on Rung 4 now. FOCUS!! Don’t want to have to repeat a ladder.

Lr 3 Rg 4 Gotta watch the clean.  Lock out the elbow.  Don’t make stupid mistakes!

Lr 3 Rg 4 Only two more ladders, almost.  I’ll feel good later.

Lr 3 Rg 5 Two more whole ladders??????? I did this before but it’s so harrrrd this time.

Lr 4 Rg 1 Yeah next to last ladder!! One silly rep. Ha Ha!!

Lr 4 Rg 2 Keep shoulder down, don’t make stupid mistakes.  Focus!!

Lr 4 Rg 2 Am I on ladder 4? cool.

Lr 4 Rg 3 Why do I practice with kettlebells?  This is extreme.

Lr 4 Rg 4 Shoot. This is hard. Come on wrist, stay locked and straight.

Lr 4 Rg 4 Grip the bell HARD!!! Push!  Don’t want to have to repeat week 10!!!!!!!!!!!!

Lr 4 Rg 5 I am on the last rung of this stupid ladder thing.  I must get this last press. NOT going to have to redo!!!!!!!

Lr  5 Rg 1 Oh yeah!  Oh yeah!! I’m on the last ladder!! Oh, the swings are ahead.

Lr 5 Rg 2 Hee hee two presses.  Easy!

Lr 5 Rg 3 This isn’t a tough rung to get through.  Come on.  Can’t run out of gas.  But the swings are ahead.

Lr 5 Rg 4 Shoot.  My arm feels weak.  I don’t want to repeat this week.

Lr 5 Rg 4 I’m tired.  The swings are ahead.  Pavel is a bad, bad man.

Lr 5 Rg 4 I hope this stupid program pays off.

Lr 5 Rg 5 Last rung of  last ladder – this might happen.  Gotta make it through.  So hard to push.  I have to!!!!!!!!!

Lr 5 Rg 5 I don’t like this. 

Lr 5 Rg 5 Last press -come on YESSS!

AHHHHH!! Putting the silly kettlebell down, but in a minute I have to do the swings. . .

Thankfully, with the swing practice, there isn’t really much time for thinking.  It’s mostly counting and breathing and hopefully focusing on good form.  And glancing at the gymboss to see how much longer.  And then, finally, REST.

Tuesday was a variety day in which I chose to do twelve minutes of alternating 50 swings and 1 minute of jumping rope.  Then I did five minutes of Turkish Get Ups.  More details are here.

Wednesday was “medium” day per ETK.  There is nothing major to report, other than the harder I push myself on Tuesday, the more difficult the swing practice is on Wednesday.  I’m not sure if I’m really better off trying to get that extra conditioning on Tuesday or not.  I’m not ready to change things yet.  It’s just something I’m contemplating.

Thursday was the second variety day of the week.  I decided to focus on doing bodyweight work only, for a change.  I chose 4 exercises to do and performed them in intervals, doing :30 of work followed by :15 rest.  I completed the 4-exercise circuit 5 times.  The exercises I chose were:  Burpees (because I’ve never really done them much) Mountain Climbers (because I need to get better at them) Squats (because I ALWAYS  need to work my lower body more) and Push Ups (because I need to improve there too.)  About the second time through the circuit I wished I had chosen the exercises more intellectually because I realized that in 3 out of 4 exercises I was down on the ground, bearing weight on my hands. My right (bad) wrist got sore quickly so I didn’t push myself terribly hard.  Besides,  I was already a bit weary from the rest of the week’s work.  Nevertheless, I confirmed bodyweight exercises (even if poorly chosen) still provide an excellent workout.

 
  Friday was a rest day – hallelujah!

Saturday was “heavy” day of Week 7 of ETK.  Again this week, the presses were not the rigorous part of the practice, but were the same as the other two days.  The tough part was the swing practice. Five minutes can seem long when you are swinging a kettlebell almost nonstop!  

Saturday I also noted that my chinups seem to be a little bit stronger, probably because ETK is giving me a reason to work on them.  Thanks to Jerry for suggesting I substitute negatives when unable to do anymore regular reps.  Negatives were a big part of the training I did in the  New Rules of Lifting for Women program, to help me achieve my first chin up, so I know they work.

Sunday was a rest day, and after all of the exercise last week and the Independence Day festivities, it was mandatory. 

The Week Ahead:  Week 8 of Enter the Kettlebell began today, with a successful “light” day again.  I’m further refining my chinup training this week and am looking forward to doing more chins in the near future.  I will also be changing my kettlebell swing practice somewhat after receiving input from my friend, Sandy Sommer, RKC.  It’s going to be a great week!!