Tuesday, July 24, 2012
Easing back in.
It's been a long two weeks without a break. First the Primal Move cert two weekends ago and then the Max Barbell Workshop this last weekend. That means I missed two heavy snatch days back to back.
I could have played around with some bells at either cert but I never do that as it never seems to feel right. I take forever to get to my work weights and I hate to be rushed when training or do so with half concentration. I got in some presses last Thursday, of course, but pressing and swing/snatching is not the same for me.
I am NOT a hip dominant athlete and the "feel" for my legs and hips disappears amazingly fast,even after all these years. Not so , at all, with my upper body but definitely with my hips, even more so than my legs.
And with the hips go the back so I am extra careful
Snatch Vo2 is today's main workout but I knew that was not going to happen. I didn't eat or drink enough this weekend( never seem to) and I didn't need to cook my already sautee'd CNS. Nor play around with the 16 kg. I needed to restart my strength again and 5's are always my default rep scheme of choice. That a nice slow pace should push the reset button firmly.
One arm swings
16 kg x5/5/5 x 3
20 kg x 5/5 x 3
24kg x 5/5 x3
These felt surprisingly strong and the groove felt perfect.That's my main thing, not losing this groove. The pattern, timing and rhythm are right for me and I want to keep it that way:))
16 kg x 5/5 x 3
20 kg x 5/5 x 2
24 kg x 5/5 x 3
These felt very solid as well and the bell didn't feel heavy at all, in the hand or overhead. I was just barely 155 this morning and that's 3-5 lbs too light for me but my strength felt fine.
Dead stop swings
24 kg x 5
24 kg x 2 swings and five dead stops x 3
these went well but I could start to feel my adductors wake up and I didn't want any of that.My body acts like it's never swung before ,lol.
One KB Rows
24 kg x 8 x 4 sets
24 kg x 20 x 2
perfect compliment to take some of the tension out of the hammies.
This is just what I wanted, a little heavy bell , light volume variety workout to ease me back into the program. I get one more week of training before I go back to MSP to teach the Bodyweight Cert with Pavel and Max. I should be perfectly back on track before I have to stop again but I do love this cert:))