DOMS from the swings caught up with me this morning, just a bit earlier than expected. Glutes, hips and shoulders all got very tight very early this am. Took quite a few snatches to warm up
Snatch ladder
26x10/10
36x8/8
work sets
44x8/8= 16
44x9/9=18
44x10/10=20
44x12/12=24
44x15/15=30
44x10/10=20
total= 128
havent done anything over 5 reps in the snatch in a long time.Still hate it.Feels too risky on my shoulders even with light weights when I get fatigued.I think 5-10 reps with shorter rest periods would be better. as long as I can put the thing down, even for just a few seconds I can reset and refresh quickly.
I'm good at very low intensity for long periods( ultras), or high intensity for short periods( bodybuilding, powerlifting) but not medium high intensity for long periods( crossfit style). Oh well at least I know.
snatch hi pulls
53x10/10
62x8/8
72x6/6
these were hard after all those hi rep snatches. arms dead. strong though.
bottoms up cleans
44x5/5
53x4/4
62x3/3
72x3/3
88x miss/miss
88xmiss/miss
88x1/1! PR
88x1/1!!! PR
wow. very very pleased with this PR. been working towards with this for at least a year. wa snot committing to the movement mentally on the first couple misses, just kind of feeling it out. when I decided to do it as if it were a 53 and just DO THE MOVE, it just popped in!
Stability ball squats
3x10
these were fun, still need something for quads.
Hanging one leg raise
3x15 with ten pound ankle weight.
just playing around.
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1 comment:
congratulations on the PR, man am I impressed by you. Many people would give up and sit around if they had the injuries you have had.
But you are getting PR's, very, very cool!
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