I knew I wasn't going to benefit from the hard and fast training of snatch Vo2( my nervous system couldn't handle it anyway) but I wanted to mix things up a bit. So I did.
16 kg x 10/10
14/14:72 reps 2592 lbs
20 kg x 8/8
12/12:60 reps 2640 lbs
24 kg x 5/5
5/5: 60 reps 3180 lbs
16 kg x 20/20 40 reps 1440
232 total reps
Tracy trained with me today, doing my exact 'sets and reps' style workout as she had done max vo2 yesterday. probably a bit boring for her but she snatched the 16 kg for those same sets and reps like it was nothing.
My groove felt solid and the weight light. Things moved fast as well and I havent done so many hi rep sets since the last 36:36 protocol and that was only on one arm at a time. my wind held well and the 20/20 down set was almost fun. I like training ladders like this and haven't done so for a long time.
It reminds me very much of my bodybuilding training where you are always adding weight or reps to the set, then finishing with a light, but intense, down set for a good pump. I wanted to get a bit of a pump today and wake up my lazy of late body. worked great.
KB Military Press
20 kg x 4/4 ( one clean per press)
24 kg x 3/3
28 kg x 2/2
this went great! The 32 kg went up like lightening!AND my shoulder felt( feels) fine. excellent. just have to moderate the volume of this AND the bottoms up presses as well as keep my flexibility and shoulder mobility up. I really appreciate the press and whatever natural talent and leverage I have for it so much more now.
I finally also get to work with Tracy on her pressing now and she easily pressed the 12, 14 and 16 kg with both arms with my patented 'mind spot'. lol. she will press the 16 kg and more with no 'mind spot' very soon.Just the begining of her kb strength phase. Can't wait to see how strong she will get.
25 lb Clubbell
two handed arm cast 10/10
two handed arm cast barbarian press 8/8
two handed sheild cast 8/8
two handed sheild cast, barbarian press 5/5
one arm cleans 5/5 x 2
these went great as well I felt solid in the one arm clean for a change .I will convert that into one arm clean then arm cast soon. I need 20 lb clubbells for sure. they are on the list.
very good start back to getting into the best shape I have been in in years.here we go!