Saturday, May 12, 2012
24 kg Snatches and Two hand swings
I've been feeling surprisingly square and plumb lately, ever since my right rib went back into place :)) Been finding a few very key points to work on and they seem to be opening up everything else. We'll see how long that holds but I woke up early ready to go and didnt' need much stretching or rolling at all. In fact, almost none.
Some back bends over the ball and some thai squats and I was good to go. That is a first for sure.
warmup: 16 kg one arm swings 5/5/5 x 3
16 kg x 5/5
20 kg x 3/3
24 kg x 5/5
pretty damn easy. Glenn is still out so it was just Nick and I and we went I go you go so it was very quick pace with no worries. Max Vo2 training always ups my cardio strength and work capacity very quickly.
I wanted to focus today on heavier two hand swings and we did a pr for volume with the 24 last week so this was a good compromise. Decrease the volume but up the intensity ( number of reps per set). felt solid and, most importantly, nothing hurt :))
Two Hand swings
24 kg x 10
28 kg x10
32 kg x 10
36 kg x 10
these felt great too and I've had NO back issues with this move lately. Maybe the curse is over and I can really own this move.It was good to go heavy , too.Sorry about the vertical camera orientation but I got a new "Bloggie" and didn't realize to get it into a landscape mode it has to be on it's side. Ack. Next time.
Two hand Clubbell Arm cast
25 x 10
35 x8, 8
these are still heavy, lol. last set was better after a mental adjustment
60 minutes, quick and dirty.