I love doing this exercise. it makes me feel like an olympic lifter,which is one sport I really missed out on. Course, with my knee and shoulder is was never really a choice.
squat cleans, one kb
26x8+8
36x6+6
44x5+5
53x5+5x5
for some reason I was fluid and loose. good depth too.
KB press, one arm
36x5+5
44x5+5
53x5+5x5
these were tough at the end but overall very solid. I need a 63 pound kb at stones.soon.
one kb lunge
36x8+8
53x8+8x3 can feel the effect of the squat cleans here. not bad though. left hammie tendon is tight.remember to weight instep.
Handstands/pullups
five handstands ten seconds( easy!)
5x5 in pullup ,left bicep tight, focus on scapula retraction and pulled to chin.
RIS ten minutes.
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Wednesday, October 19, 2005
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175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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