Well that's nice :)) Definitely feeling stronger again it was good to go into the gym with a firm intention on not coming out without a pr.It was just one of those days and I have learned to listen to that gut instinct much more and go with it; in either direction.
Warmups felt light and that is also a good sign and technique dropped immediately into place. I found myself using the modified corkscrew on my left and the classic over the top hardstyle punch through on the right. they dont have to be the same, God knows my right and left shoulders aren't.It worked very well and bell speed and power were high and that's what I wanted.
I'm starting to realize that I will be doing snatch vo2 work at some point with the 24 kg and that is very, very exciting-especially considering where I was last year. Cool.
Snatch
16kgx5/5x2
20 kgx5/5
24 kgx8/8 x15 sets
240 reps Pr
12,720 lbs ( niice)
we went at our regular pace, I do my set, Rex does his, Nikko does a set of squats, rinse and repeat till the sets are done. I would guess it's about 2-3 minutes between sets, which is fine. I rush around enough on Wednesdays. I like the recovery as it allows me to put much more power into each set as well as do more total sets.Varying recovery times is good.
Arm Cast/ shield cast combinations
15 lb CB x 5 mins of arms casts and shields, switching every 5 reps. Did this three times. very therapeutic for the shoulder and great for the arms and rib muscles as well.
datsit! Bikrams tomorrow, can't wait.
"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."
Saturday, June 07, 2008
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190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15
What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I ...
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving...
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Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
5 comments:
Awesome PR! Very nice, and a big jump over the previous one, eh?
Strong work, as usual. I'm waiting for the day when you announce you're going to start competing.
thanks aaron,
not sure what the old pr is but I think it was around 210. finally had a good day.
jordan
not gonna happen. I'm done with that.
Dude, that is awesome work with the 24kg! You are ramping it up Rif!!!!!
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