a kettlebell training log, and
a launch pad for aberrant missives

Sunday, March 30, 2008

Brilliant Kicks!

Congratulations to Cung Le for winning the Strikeforce Middleweight Championship last night! Kudos to Shamrock for sticking with the stand-up game, but now that the verdict is in - Cung Le is king! - I hope to see these two on the ground for a rematch. Frank is apparently getting some hardware installed to fix his broken arm. I wish him well and hope to see him back in the ring soon.

The fight video is no longer available, but check out how the champions train - Goldberg goes toe to toe with Frank Shamrock and Cung Le.

Sunday, March 30, 2008

Another doubles workout today. I was hoping to dedicate it to the Lopez twins, but God knows I don't like tall people's sports, so March Madness is officially over for mankind - although smart women are still playing strong and the short chick is swinging and snatching two balls at a time.

Double Swings & Snatches (two 8 kg's)
2 sets of 4 x (3 swings + 1 snatch), 10 sets of 5 x (3 swings + 1 snatch), 90-second rounds

MP Ladders (8 kg + 2.5 lb. plate = 20.5 lb.)
5 x (1, 2, 3)

Double TGU's (two 8 kg's)
3 Xs

This was my first time doing double snatches, so I decided to take it easy and not kill myself on the cardio, hence the 90-second round. But after the first two sets, I felt it was too easy, so I extended the sequence. Doubles work is informative because you can tell if your body is not working in symmetry. My left forearm / grip remains the weakest link so I got work to do - what else is new. Double get-ups - I would say it's dangerous if you're sitting with your back in flexion under all that load. So, as your mother would say, sit up tall. I couldn't keep my left arm straight while rolling up, so I just pressed the weight back up once I was seated. It's possible to keep my arms straight if I yank myself up quickly, i.e. let the hip flexors take over and legs pop off the ground - but no self-respecting Pilates teacher will condone that kind of atrocity. We use core. Abs. I figured out the perfect setup on the Pilates Cadillac to practice this - bottom-load the push-through bar with two heavy springs and try to do roll-ups, arms straight, shoulders down, legs glued to the mat. No cheating is possible.


Franz Snideman said...

Nice job with the double snatches! Double KB exercises are a different animal..but very effective!

Cecilia Tom said...

Thank you, Franz! When I was preparing for the snatch test, I went to your blog before every practice and watched your snatch video over and over, and I did visualizations based on your form and rhythm. I have more to thank you than just your compliments here :-)