Did NOT want to train today. No umph, bad sleep, no partners to make me do it and having to baby my arm and try to train is irritating. I know, I know, I should be very happy I am not post surgery right now and happy I can train at all. Knowing and doing are different things.
New Schedule:
Saturday: Swings*,Pushdowns, Lunges
Monday: Clean/squat/press, bosu pistols,handstands, scapula pullups
Tuesday: Floor work/Joint Mobility/ Bosu stands
Wednesday: Windmills, Swings*,Bosu Pistols, handstand , scap pullups
Friday:Press**,Cleans^, Farmers walk^^, handstands, scap pullups
* Swings: Variation- either one hand, two arm or one arm, two kbs.
Sets/reps- Holistic- low reps ,long rest for absolute strength and force production
medium reps, medium rest/set for power and lactic acid training
High reps, long rest/sets minimum # of sets
warmup to heavy ,low rep set(s)
Drop weight for med sets
drop again and finish with high rep set(s)
^Cleans: either one arm regular, one arm bottoms up, two arms regular or two arm bottom up
^^ Farmers:; vary positions regularly, even during the sets.
TODAYS TRAINING
2 KB press
(2)26x8
(2)36x6
x8
x10
(2)44x5x5
arm feels fine, cleans were ok as well. focus is perfect form.feel strong and good to handle some weight. glad I am not doing reps today. The lighter weights but more speed and power are kicing my ASS!
OneKB press
36x5+5
44x5+5 one clean
53x5+5x2 Woo Hoo! strong. didnt feel the biceps at all.even during the clean.
All presses super setted with one foot bosu stands
Cleans
36x8+8
x10+10 feels fine
44x5+5 this was good too but didnt want to push for more.
Bottoms up cleans
26x10+10
36x5+5x2
44x5+5x2 no problem here either! thank God!
Cleans supersetted with eyes closed two foot bosu stands/ with head turning. I suck with my eyes close. balance goes to crap in a heartbeat.
Farmers walk
44# kb x2 laps x 8 sets. fast pace and almost no rest. this felt good for some reason. Cant remember when it did. I actually felt like I could walk strong again.
handstands/scap pullups
5 handstands( most hit on second rep) for a full count ten seconds.
5 sets of 8-5 pullups which were way easy.getting light really helps that.
datall.
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