Warming up

I have always been the slowest guy in the world to warmup. By that I mean getting all systems to go so that I could really step on the pedal when I needed to. We always stretched out for 45 minutes before we started our 5 hour gymnastics practice and I needed every minute.Most of the time we bounced tramp for another 15-20 minutes if we could.
You couldnt just walk in the gym and start throwing yourself around like that. Things had to be ready; muscles, tendons. ligaments, cardio system, the mind , etc.
When I ran it was the same thing. I was a negative split racer. That means I always ran the second half of the race faster than the first half.Always.I was warming up the first half.
Same thing when I cycled only it was worse because cycling is much more anaerobic and that system really takes me awhile to start humming.The problem with warming up with cycling is that the races are so long you can really cut into your overall work capacity and be one hurting unit at the end of the race.
Powerlifting was bad too and I needed multiple small jumps to really get things going.Of course kettlebells are about the same but with one distinction: if I take too much time off or slack on work loads the comeback workouts are torture! If I can keep the momentum going and build off of that nice wave it seems I can jump into workouts much quicker than the aforementioned activities.
Of course this week coming back from the back off with kbs is not so much fun/ today was no exception it being the first Max Vo2 day back. Oh joy.
I had done the 16 kg for 40 sets of 8 on Saturday so I decided ( I ain't that smart) to do the 20 kg for some lower reps(6's). Then redecided to do 7's. Just to see if I could. Well, it was ugly. I just be tired and will have to rebuild back up slowly, as usual.
Man I can stay off upper body for a long time and still be relatively strong but my hips and legs just fall off the map asap. Groovy.getting those big areas back up when they decondition hurts so good :))


Snatch Vo2 15:15
16 kg x5/5x3

20 kg x 7x 15 sets
20 kg x6x15 sets

30 sets 195 reps
3960 lbs

man I gassed early and that damn thing felt heavy trying to go fast. just didnt feel strong or fast and the 6's at the end weren't that much easier than the 7's ,lol. Oh well, this is one of those character building days.Since I failed I had to punish myself.

Transfer swings
20 kg x20 x 10 sets
200 reps
8800 lbs

this just shows how LONG it takes me to 'warmup'. I started to feel GOOD with some kind of groove and open lungs after the first 100 reps!I felt like I had some legs and hips again! It didnt matter it was only 20 kg bell my hips had lost some size and strength and it took a bunch to bring them alive again.
Endurance falls off so much faster than strength for me.not my natural strong suit.

Two Handed Overhead casts
15 lbs cb x 30/30
25/25
20/20

these went well. much easier on the elbow.wnat to stay aways from the presses and barbarians, messing up my overhead yoga postures with too much pec and front delt tension.the rotational stuff is ok
AND I still have to get rack walks back in. they work even though they suck.

datsit.