And humbling. Only had twenty minutes today as I am off to Fresno to coach my training partner Nick at APF State Powerlifting meet. He better squat 551 or he will jog home beside the car. but I will miss my sat workout and we are leaving in a few minutes so I only had a short break between clients to sandwich something in.
What I decided to do was tracy's swing comb routine with some pullups. thankfully I swallowed my pride and only used the 16 kg. I HATE reps.
set one
one arm swing 20+20+15 two hand swing= 55 reps
set two
one arm swing 10+10+10+10+12 2 hand swing = 52 reps
set three
one arm swing 10+10+10+10+15 two hand swing+12 darcs=62 reps
set four
one arm swing 10+10+20 lateral swings+20 darcs=60
set five
H2H underflips 10 + 20 two hands=30
set six
same as set five=30
total reps= 279
these were all supersetted with
pullups six sets of five= 30 reps
twenty minutes. need to do this more often. lots of respect for my wifes cardio ability! and strength; she uses the 26# I need to bring my hip strength and endurance up way more.
datsit.
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5 comments:
Loved the workout Rif.
Very cool!
Efficient and a serious butt kicker!
Franz
Whaddya mean "miss my Saturday workout"?!
I thought KBs were portable! When I went to the mountains in February, I took not one, but both of my 32kg.
There is no possible way I am more hardcore than you Rif!
Thank you Sir, may I have another?
You are correct.I could snatch tomorrow in the parking lot or after the weighin. But, I would have rather done the 20 minutes when I could really focus in a good environment than a rushed similiar amount of time between attempts at the meet.
Plus, when I am coaching, my lifter gets all my attention.
But thank you for the Hardcore compliment! I am still Hardcore to the Core but just way smarter and way less tolerant of new injuries! LOL!I am feeling so much better all the time I dont want to push it.
franz,I liked it more than I thought.Just letting myself use a light weight really helped. I have to admit I have a 32kg upper body and a 16 kg lower~!LOL~
well not that bad but it was a rushed week~!
hey, I just realized, I went MORE hardcore by making sure I did my workout A DAY EARLY PAL! LOL!!!LESS recovered! :))
Now I feel good about myself....
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