Tuesday, April 03, 2012
Heavy one arm swings
Decided to do snatches after one arms today as I wanted to go heavy and surely didn't need to pre fatigue myself first. The 32 kg was never light for me but at one time, back in summer of 2007 I did 400 reps in sets of 10/10 with it. That's a lot of volume and is my benchmark for how my one arm swing training is coming along.This is a video of part of that workout. Comparing 5 years ago with today makes me happy. My swing has held it's ground, at least in terms of strength and form if not volume. I do notice my 2007 swing was faster, more powerful but not by much and my right arm extension on the backswing is very limited.
It was my right shoulder that was hurting at the time. I played both videos simultaneously, it's very interesting( at least to me) to watch them at the same time and note the similarities and differences.I do need a more vigorous hike pass now though, will work on it.
To be fair though at the time all I was doing was swing training as my shoulder was jacked and I couldn't snatch or press. So I concentrated on the swing. Three days a week of one arm swings! Heavy medium and light. It did pay off
Felt the best I have felt physically in the last two weeks today for no damn good reason. Shoulder was in place, knee tracked and didn't feel spasmed, slept well. Hey, I'll take it.
edit: after watching this video a few times I remember the technique I was using; pretty much the same lumbo pelvic rhythm idea I'm using now BUT squatting down a bit first, before the leaning(which triggers the hinge for me). That's why I have more knee flexion in the 2007 video, I was lowering first Then hinging. Remember it clearly now.
Of course I have no idea why I abandoned that technique but I will have to play with it a bit again..
One arm swings
16 kg x 10/10 x 3
20 kg x5/5
24 kg x 5/5
28 kg x5/5
32 kg x 5/5
everything felt solid,balance strength, grip hip position wind. nice.
16 kg x 10/10/10/10
perfectly little finisher and it was easy.
5 sets of 8-10 sec holds free kick up no wall.. glenn spotted but I nailed almost everyone. nfelt light on my hands and solid.
15 lb db x 15 reps x 4 sets
tried band extensions but my shoulder didn't like them. just wanted some blood back there.