Saturday, December 31, 2011
Snatch day at Stones and a new training partner
What a great way to end the year. Back in the cave with one old friend and one new one and new training partner. Glenn is a client who is now a friend and a training partner and he fits in perfectly at Stones. There is no one I know that is as much a real deal guy as Glenn and that's what really matters to me.
Glenn is a former football player, Marine, Special Forces, SWAT Cop and Elite Level powerlifter! Hard man with high mileage, something I can seriously relate to. He was broke bad when he came to me and kbs are saving his life just like they saved mine and Tracy's. He's had more surgeries than he can count and almost every joint is broke but he has Heart and Spirit and I know he will make me better just being around him. Can't wait to see how his real success story comes out and I'm proud to now be a part of that.
This guy will pass RKC one day and that will be a miracle and one of the best things in his life. I predict it now.
And that's whose voice you hear in the background. I don't just invite anyone to train with me so you know I like and respect thim.Nick stepped up his game as well. What a great workout to finish off an incredible year.
It also was a balmy 40 degrees in the cave this morning . Much much better than last weeks 30!
7-8 am Full stretchout in the living room
one arm swing warmup
16 kg x5/5/5/5 x 3
16 kg x5/5 x2
20 kg x5/5
24 kg x 5/5
x7/7 x three rounds
Felt very strong and having nick and glenn both giving me energy really helped. It's said that no good powerlifter ever trains alone and I believe it. The energy of great training partners is trasnformative and increases ones power exponentially.
Form held up great. Wider stance, focus on hip snap, then float the bell, then high pull and punch through. On the descent focus on laying back to keep the bell descending as vertically and as close to my midline as possible, and then internally rotating the arm to allow the elbows to fully lock out. Pause at the top about 19 reps/minute pace.
Felt very strong and safe just not as fast and that's ok.
Bottoms up cleans
16 kg x5/5
20 kg x 5/5
24 kg x3/3
28 kg x 2/2
not bad at all! left side is definitely weaker than right ( mainly grip and lat connection/ strength). But this as I said, was always a solid strong move for me and it's fun to do. Nice to handle heavy weights and feel safe, too.
One arm swings
24 kg x5/5
28 kg x8/8
32 kg x8/8
Nice. Good to focus just on "going up" in weight than having to do 400 reps with the same weight. Strong is Good! RKC Strong!
Nick knocked it out of the park today with his easy Beast swings! And Glenn did his first one arm swings with the 32 kg today- perfect to set a PR the first day in your new gym :))
He's also going to keep me company on Thursday workout for pulls, stones, swipes and carries and spider walks! It will make that weirdo day much better.
Nick kills it with the swings and then moans about his calluses lol. We'll have to talk.
Breakfast with the new crew at 4th Street Bowl Diner ! Perfect way to end the year and start the next.