ANd since all I am doing these days is swing variations there is a ALOT of work that can be done. That is one of the things I have noticed since giving up repetition snatches and focusing on just the swings; the numbers can get really high really fast. Where 2oo snatches with the 24 kg is 10,600 pounds I would be lucky to get that on a Saturday and 6500-8000 lb workloads were more the norm. ANd the snatch has much more float time as well as rest at the top.
With swings, especially done hardstyle with concious effort and intent to produce max force and speed, you can really build the tension AND the sheer numbers.10,000 pounds is a medium low day.
So today I knew I would show up and jsut put in the numbers but that's ok. It's these days that are the foundation of real training. The ones where you just 'git er dun'. You have to EARN the great days, and this , the hard slog, is the currency.
ANd, as usual it turned out better than I expected going in. REALLY love just using the three weights and I have adapted quickly. Pavel hit the nail with this one and the sharper variations in load makes for better variations. The cns adapts to it quickly, it seems.
Brett also was right to suggest making my light days the 16 kg and that is paying off way better than I thought. Getting the ego out once a day is a good idea. Course I am seeing how many reps I can push with the 16kg so just a different type of ego boost perhaps :))
I can get competitive with anything.
One Arm Swings, continuous.
53x10/10 x 13 sets
13,780 lbs ! not bad.
these were actually very easy considering how beat I was. Fast and snappy and the reps seemed low(!)My GPP is really up it seems.Most reps were head height with very solid comp acceleration the entire rep. I swear my upper body is growing from this.
16 kg x 100 ft per arm, 200 ft per lap
Suitcase farmers walk with 16 kg
200 ft per arm, 400 ft per lap
2200 feet total
the walks endurance is finally getting together.Just have to make sure to really stretch out the left hammie, extension is getting weaker again with the increased volume . Thes farmers with just one bell are interesting as well. Last time I tried them I didnt like them because I did them too heavy. The offset weight is interesting.McGill loves them too, so in they go.
even these feel strong.
BF 9.2 %
Water 60.6 %
I think my best weight seems to be 162, best combo of lean mass, hydration and lowest bf levels.workout about 45 minutes
datsit, staying loose and trying to get warm.