Monday, October 20, 2008

Something low rep and slow for a change.

I decided that I have to make mondays swing workout more focused on lower rep sets with longer rests. After 3 hours of intense yoga on sundays, hi rep( at least for me) ssst training on saturdays and snatch vo2 mania on wednesdays I need some slow stuff on mondays or I'm
not make my 158 pound minimum,lol.
I still wanted to hit some total volume numbers( of course) so I went with some basic combination sets to spread the load, and the pain. Two handed swings seem to be working, in the limited volume I am using them and that's great.I did the sets and rested for as long as I wanted, which wasnt that long.

two hand swing/transfer combination

24 kg x 10/10 x 15 sets
300 reps

one arm swings
24 kg x10/10x5 sets
100 reps

400 total reps
21,200 lbs

These felt great. The two hand swings really got my legs working as I took a much more upright stance and purposely tried to use my legs and hips together, instead of my back and hips as I do in one arms and snatches. I thought my back would tolerate it well and I feel fine now, two hours after the workout as I write this.
I seem to be able to tolerate the two hands now and I just have to be cautious as I build the volume.

Snatch Holds
16 kg x 60 sec
20 kg x 45 sec
24 kg x 45 sec

these went much easier the heavier I went! It felt like the extra weight was pulling my arm and shoulder back with much less effort than with the 16 kg.Maybe this will inspire me to do more of the damn things.

Two hand CB Arm cast
15 x 20/20
25 x10/10 x 3 sets

these were great as usual and the elbow was fine. the workout took about 50 minutes.

datsit. more yoga tomorrow.

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