I'm ready to get back into longer snatch sets again on saturdays but I'm not quite ready for 40 reps sets, even with the 20 kg. So I decided to split the difference and do 30 rep sets. I would alternate start arms so each set one side would get more work.
This worked out great although I was a bit fatigued from such a late Bikrams class yesterday and not quite enough time to get more food in. No worries, I had a proper workload for the day, in context.
20 kg Snatch SSST style
16kgx5/5/5x3
20 kg x10/10/10 x 9 sets
270 reps
11,880 lbs
Used single breath HS breathing, my modified corkscrew left handed and HS over the top right.This seems to be the best combination for me now,especially for longer rep sets.
Clubbell Mills
Finally made my lazy but bring home the ten pounder so I could practice this move again. Havent done it in ages and have been missing it lately. It's so fluid and works shoulder mobility in all three planes as well as the trunk muscles.Need to pay some dues with the ten again before I even contemplate the fifteen.
10 lb CB mills
20/20 x 4 sets
One CB shield cast
10 lbs x 10/10
15 lbx 10/10x 3 sets
datsit.
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 ...
-
This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
.jpg)
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... -
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....
7 comments:
rif - wow man, you are indomitable.
i love the 20k stuff - i can almost imagine doing that.
tell me - aside -- how do you make your green tea? bags or leaves?
mc
mc,
thanks so much,its been a long haul getting back to almost resepctable training loads.
as far as green tea, trader joes bags, they're cheap.lol.
and I'm sure the 20 kg will be yours soon.
thanks, sir
gotta get you some leaves, man. i know that TJ stuff. there's just no going back once you've had the good stuff.
heh, why not come to Edinburgh in sept, you and tracy, to do Z with Rannoch and i?
mc
mc,
thanks but we have an rkc in minnesota and a private workshop/seminar in Healdsburg ca in sept.
the leaves would be better but I have to make the tea on the fly at work.
The 10/10/10 x 9 is very impressive even with a 16kg!
I'm guessing that you alternate 10r/10l/10r then 10l/10r/10l to balance the arms, yes?
I see that you've been able to handle an SSST and VO2 Max sessions all in the same week .. thats a very serious work load, sir!
franklin,
thanks and yes I alternate start arms to keep things even. But hey, it was 20 kg not a 16. thats even better. I've done sets of 10/10/10/10 and will do it next time. just a bit tired yesterday from the extra hot yoga. I will adapt though.already am.
Yes, I know .. my apologies. What I meant to say was "The 10/10/10 x 9 is very impressive even with a 16kg .. not to mention a 20kg!"
This is great stuff. Just as with the great progress I made with VO2 max, once again I will ride your coat tails as you move forward towards a 24kg SSST .. I intend on getting there also someday!
Post a Comment