Tuesday, March 27, 2012
Another day at the office
Some times their are no epiphanies, sometimes it's just work.
Today was one of those days and that's just fine. In fact it was great.
Of course my left leg didn't stop aching until about 10 am today but then it did, just all of a sudden and I knew the workout wouldn't be as hard as I thought it would be when I got up at 4am and my leg and knee were still sore from Saturday's whatever I did. Wouldn't stretch out, thump out or roll out.
Trying to square my body out is like a whack a mole project, smack it down in one place and it just pops out somewhere else.
But it popped out square just in time for training, which is what counts.First day doing light snatches on tuesday and it went easily, AFTER my ten minute scalding hot bath to try to warm up. For California it's been too damn cold for this old body. The Russian passive warmup works great though.
One arm swings
16 kg x 5/5/5 x3
16 kg x5/5
16 kg x20/20/10/10
these went easy, breathing VERY moderate until last 10 in the first set and the whole time the last.
One arm swings
24 kg x8/8 x 3
28 kg x 5/5
these were surprisingly hard after those snatches. back was a bit tired as was whole body :)) I can see in the video my right shoulder was too high, didn't feel that way in the set. Not sure if the next technique has something to do with that or fatigue. have to video the lighter sets to see next week.
Also have to alternate which exercise goes first. if I do snatches first every workout it'll take alot out of the swings, which is my strength work and needs to progress as well.One the days I swing first I will probably only do one high rep snatch set with the 16 or the 20 kg.
it might look like this:
24 kg snatch: working up to sets/reps of
one arm swing : heavy loads and progressive 5's-10s
16 kg snatch : one set max reps 80 % effort
20 kg snatch : working up to one set of 100
( first goal= 50, then 60, 80 then 100 rep set)
one arm swings: medium weights for moderate to high reps
Floor Handstands and ring extensions
4 sets of each. Handstands felt better than ever with Glenn giving me just a light tap spot as I did then free of the wall.
Ring work was 4 sets of 10-12