Train Like A Girl!

Just wanted to give a heads up to everyone that my new and improved website/blog Train Like A Girl will be up and running soon! I am so excited to not only have this fabulous website/blog but also to be able to share information about nutrition, training, fat loss and just overall good health!

This Past Week....

WOW, I didn't realize it had been so long since I last posted...sorry. One of the reasons was because I just finished a long 6 night stretch of working and when I work that much my life is basically...work, sleep, workout, eat, etc. I have really been trying to increase my sleep hours to a minimum of 8 hours and even more if I feel I need it. This is to let my body heal and also recover from my AWESOME training sessions.

Well over the past week and a half I have lost another 2 pounds, so a total of 12 so far! WOO-HOO!! And I have been going up on my Jerk and Snatch numbers. I have been feeling awesome and really enjoying my training. I am the first to admit...I don't always like to or want to train. But I do because I know in the end I have a goal and when I reach that goal, whatever it may be, I will be happy.

Today is just going to be a grease the groove day with my Jerks and Snatches. And because it is going to be at least 70 out today I will have to go for a run.

Till next time...

The PRs Continue!

WOW! Can my Monday test days get any better?!?!?!

I hope they continue. I got 2 more PRs with my Jerks and Snatches. Here is what I did...

Warm Up: Deadlifts 135,145,135 (I am starting to train for the TSC in April so I am just greasing the groove right now)

Jerks w/ 12kg (6rpm) 7 min (4R, 3L) I really wanted to do 8min but my left is much weaker than my right. But like BJ says, at that time it is all mental. Next Monday will be 8 or more!

Snatches w/ 8kg (15rpm) 8min = 120 snatches. Very happy with this b/c I couldn't get past the 6 min all week! YEAH ME!!!

Now you are probably saying..."That's it!?!?!" Yes!!! My neuro system is a bit fried! This is a lot more work than it looks! Later today I am going to do a slow jog just to get the blood flowing and tomorrow I will do some nice stretching.

Much Better

Today I feel 100% better and because I feel so much better I was able to get in a good training session. Did the usual Jerks and Snatches.

Jerks w/ 8kg 6 min x 2 (6rpm)
Snatches w/ 8kg 6 min (15rpm)

Then I went for a run outside because it is 73 degrees and just too good to pass up!

After, I stretched for a really long time and worked on a lot of mobility. With doing the Jerks my calves are getting pretty tight.

I am happy with this week of training and I am hoping for big numbers with my testing on Monday!

Sick

Had to take today off...not feeling good at all. There is a lot of colds going around and when you work in a hospital you are bound to pick one or two up. We will see how I feel tomorrow and decide if I will train or not.

One More thing...

I lost another 2 pounds!

I have lost a total of 10 pounds over the past 4.5 weeks and I am feeling fantastic.

Oh and the best part about it is I am eating a lot more than usual and training less than usual.

See you don't have to run yourself into the ground or starve yourself to lose weight!

Less=More

Today BJ had me work with the 12kg Kettlebell again, but instead of one long set of Jerks, we broke it into 2 shorter sets. I liked it and I felt I had a great training session because of it.

Here is what I did today...

Warm up: Jump rope, Stretched out shoulders and hips

Jerks w/ 12kg 2 sets of 4 min (6rpm) took a 4 min break in between the 2 sets
Snatches w/ 8kg 1 set of 6 min (15rpm) **This was pretty hard, I tried to go faster and it just wore me out, so I had to slow down**

Swings w/ 16kg: just 2 easy sets of one-hand swings

This was a great training session. I felt I got a lot done but not falling to the ground tired.

On to the 12kg

Today is Monday and as said before Monday's are test days. I think I have gotten as far as I want to go with the 8kg so now I am onto the 12kg. Here is what I did today...

Warm up: Squatting w/ prying, Kosick squats (I need to do these A LOT more. My hips are so tight!)

Jerks w/ the 12kg 6 min w/ 1 hand switch (6/min)
Snatches w/ 12kg 4 min w/ 1 hand switch

**I was very happy with the Jerks but not so happy with my Snatches. I have done better but I was wiped out when I was done so I know I didn't need to do more.

Abdominal work

So all in all a pretty good training session. Wasn't my best, but I was pretty tired when I was done so I didn't do anymore. Tomorrow is going to be a stretch/walking day to let myself rest for Wednesday.

Till tomorrow...

Past Few Days of Training

After Monday's training I was a little tired on Tuesday so I took it real easy and Tuesday and Wednesday I just worked on my form more than anything with the Jerk and the Snatch. I used the 12kg a couple of times because my goal is to get up to the 12kg for 10min.

Today is my OFF day but due to the B-E-A-UTIFUL 80 degree weather outside I had to do something so I just went for a nice 30 min jog. Nothing taxing, just something to enjoy the weather.

The TSC (Tactical Strength Challenge) is coming up in April and BJ and I will be hosting one at our facility. So I am starting to think of my next set of training goals I have for April. If any one is interested in doing the TSC with us please email me at kbliffert@yahoo.com. Also, we will be accepting $10 donations for the Fallen Hero's Fund that day to join in the TSC.

Till next time...

Mondays=PRs!!!

OK so after a nice long rest day yesterday (and a little more food than usual b/c I was starving) I had another PR day today! Monday's are labeled as Test days for my lifts and today was another great day! Here is what I did...

Warm Up: Z health

Jerks w/ 8kg 10 min straight w/ 1 hand switch at 5 min (10rpm)

THEN...

Snatches w/ 8kg 10 min straight w/ 1 hand switch at 5 min (12rpm)

Total of 20min of non-stop work!!! Well I did rest about 10min in between the Jerks and the Snatches.

BUT HOLY COW!!!

I was going to do more stuff, but a little birdie kept telling me to stop so I just did some ab work and stretched. I am very happy with today and hope PJ Wilson, DC doesn't read this ;) (I swear I am letting my body heal)