Saturday, December 22, 2007
Snatch Swipes and Mills.
Its very good when this doesnt hurt.
Saturdays is turning out to be classical movements day for me; snatches, swipes and mills.Monday will be the assistance exercises for this day; swings,arm and shield casts. wednesday is more snatches and another big move the hammer swing with a combination assistance move the two hand arm cast/flag(i.e the barbarian).Need to do side pendulums and two handed circular casts on thursdays as well to really complete the schedule.
This is the first time in 7 years I can seriously contemplate adding a forth day into my training schedule.This is great.
warmup( it is 38 deg or so in the garage today :)):
cb swings and swipes, 10 lbs lots of reps
cb two hand swipes 10 lbs same
16 kg snatch 5/5x3
20kg snatch 5/5x2
24kg snatch 6/6x13 sets
these were great.once I warmed up a bit all the snatches were done very fast and explosively.It felt just like max vo2 day.FINALLY that stupid 24kg is starting to feel light again. Took long enough. rests were one minute or so between sets. Just me and Nick today.Was going to do more snatches but wanted to test the swipes with the 15lbers and needed to leave something.
Two CB swipes
10lbsx10 x2 sets
15lbersx50 reps PR/ zero choke( stopped for a some breaths and grip relief in shoulder park at 40 then finished)
105 total reps
Man, this was HARD.I should have done more warmups as my grip pumped up too fast. it was actually better on the second set of 30 but then I was getting beat.first time with any real reps with this and was very pleased.100 will be very tough and the next time I test it I will do them first.Need to go back to sets and reps now and practice form and not test again for awhile.
10 lbs x 60/60 PR
10lbsx 20/20x 4 sets
Again, just jumping in to test is tough for me.takes so long to get my groove smooth.the subsequent sets were much smoother. again, back to sets and reps before testing again.
great one today and physically am feeling the best I have in many many moons.my fibula is finally staying in place which is making a gigantic difference in my knee flexion and of course my gait.recovery is also at an all time high. feels like I could repeat the workout right now, 1.5 hrs after its over. Beleive me this is a new feeling.