"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."
Wednesday, January 06, 2010
The Swing's the thing and Happy Anniversary Girya!
Ah, I had come so close to forgetting. With my obsession with the snatch over the last year reaching epic proportions I had basically forsaken the swing entirely. I rationalized that the snatch was basically a swing with an overhead component and since I was trying to work Bikrams into the schedule as much as possible AND get my 50k snatches in I decided to let the swing go for awhile.
I went too long;now it's time to go back to basics and regroove my groove.Wednesdays has been heavy snatch day but today was all about the swing. Haven't done these as a full workout in so long I've forgotten just how satisfying they are. How simple and basic and safe and powerful they can be.
How there is no where to run, and nowhere to hide in a swing. How's its pure work from start to finish and you can do them from 3 rep sets of 300. Whatever you want it to be.Pure intensity or pure endurance.
Today for me was about regaining some strength and I haven't had my hands on anything heavier than the 24 kg in way too long. MY recent back injury made me even more leery about picking up more weight but the swing mechanics are different than the snatch.So after my 10 minute Russian Style Hot Bath warmup( hey, it DOES get cold here in Cali, I swear it does) Everything felt loose and ready and I knew I would get to play with 32 kg today.
I had to really focus on the techniques though; really make sure to load the hips, connect through the lat, breathe into the lower abs and LOCK in place as I started to transfer the power and build it through out the set.
I choose my all time favorite set and rep scheme -5x5's- as these let me totally concentrate on hardstyle form for each rep, not having that pesky cardio component in the way,messing up my strength.It was nice to have to focus hard but NOT be so scared my spine was going to pop out.
And I could really feel my old groove re-settling back in. My power groove- hips and upper thighs with a great back arch. Brought back such fond memories of power squats and good mornings.ah the old days of strength.
Here's the workout
One Arm Swings
16 kg x5/5 x 3
worksets: weight ladders
28 kg x5/5
5 rounds of each ladder
50 24 kg swing: 2650 lbs
50 28 kg swings 3150lbs
50 32 kg swings 3600
9400 lbs of swings.
not bad for the first real swing workout back. I'll take it. It's a baseline and that's what I needed. I was conservativbe too with the work leaving a bunch on the table. Oh yeah, back to barefeet( wrestling shoes at the cold gym).
24 kg x20 reps x 4 sets
Havent done these either forever and it felt great. these always feel like much more of a pure leg/hip movement and I could use it. It's a far cry from my 85 reps with the 32 kg in one set but again, its a baseline.I ain't done.
12 kg x10/10 x 3 sets
these both are great moves. I trained for the first time in months at stones and it was cool that it was nice to be there again too.My clubs are at Girya but this was good.cold as hell but nice,lol. I need to keep the arm bars in there. It's actually something I'm good at,lol.
Really felt my legs today from the last two yoga workouts and it was a long day today and too little sleep last night.It always amazes me at just how much better I feel after the workout no matter how crappy I feel before it.This is good.Oh yeah, not a snatch to be found anywhere today and I feel fine about it,lol.
And yes, Girya goes into it's 8th year today! We were the first training studio in the country to focus it's training philosophy on the Russian Kettlebell back in 2003 and everyone thought I was crazy. I am.
Like a fox. Now it's 2010 and the KB is EVERYWHERE! And we've been in the same location, doing our thing, evolving our thing for 7 full years and we are picking up speed. Now with Tracy's swing classes getting ready to bust out with a dvd, book and (s00n) webcast classes, and Jordan on fire on every front things are just going to get even better. This will get it's own post later.