Saturday, May 26, 2012

24 kg snatch, two hand and power swings



I knew it was going to be a good workout. Usually waking up feeling good is a cause for concern but today I knew it would not be. I stretched out well and felt ready to go. No tweaks, no worries. Felt strong and prepared.

Snatch
16 kg x 5/5 x2
20 kg x 5/5


24 kg x 5/5
         x7/7
         x10/10 x 3 rounds
132 reps
6996 lbs


These were strong and easy. A recent volume  pr and the pace was fast as well.

Two Hand swings
28kg x 10
32 kg x10
36 kg x10
40 kg x10

SOLID! SO happy to be able to train these. No balance issues even with the 40kg. Finding the groove.

Power Swings
24 kg x 5
28 kg x5 x 3


these went great. Haven't done them in ages and last time it tweaked my clavicle, Figured it out and now these are back in the rotation! Wanted to go lighter and really focus on power and acceleration. Next, jump stretch bands on the bell!





Two Hand CB Shield Casts
25 lbs x 10/10 x 3 sets

easy. Really feel like I have some solid momentum going
at

1 comment:

Post a Comment

Subscribe to: Post Comments (Atom)

190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20

 This went VERY well almost all reps identical. Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on ...

  • How to tape your hands.
    This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ...
  • The original Kenneth Jay post on DragonDoor Re: maxVo2 training
    KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving...
  • Disappearing hips
    Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....