Thursday, August 30, 2012
Stronger still, two hand swings and snatch holds
Now this is not to say I'm not tweaked at all. Of course I am. I woke up Wednesday with a serious kink my neck from sleeping wrong( sign number one you're old) and with a Primal Move Instructor cert video to perform- at 6 am! I got it done but it was no fun and my neck was "out" all day. But I got it stretched or rolled and moved out and it woke up this morning almost 100%.
Til my wrist tweaked a bit doing just a 'wee' bit too much crawling. Ack.
That's the problem, one doesn't know where the edge is until you've already stepped over it and it's too late. Here's hoping you weren't wearing your weighted vest at the time :))
But my work capacity, strength and strength endurance is coming along nicely as is my lower body mobility from all this ground work. Yet I still wish I had a full hour EVERY morning to fully stretch out before training. I just can't get up any earlier the 3:45 am. That's it.
Two Hand Swing
24 kg x 10
28 kg x 10
32 kg x 10
36 kg x 10
40 kg x 10 x 3
36 x 10
32 kg x 12
28 kg x 15
24 kg x 20
127 swings. Nice<.haven't done more than 10 two hand swing since I taped tracy's video "Give and Take" and that damn near killed me. This was damn near easy.My groove is getting very solid too and it's so interesting that this is so much easier on my left shoulder than one arm swings, my mainstay for the last ten years.
16 kg x 60 sec
20 kg x 60 sec
24 kg x 30 sec( easy)
this was great and proved to me that my decision to do these twice a week was correct. This exercise works almost everything I am weak on in the t spine/shoulder girdle and it's getting better quickly.I could have held the 24 for 45 easy.
Kb floor triceps ext
20 kg x 10
16 kg x 10 x 3
I thought 20 kg would be easier but I felt the first set more in shoulders than tri's so I dropped down. I did the negative slower and didn't release tension in the pause but held it. Just another way to increase resistance without increasing mass of weight
BB laterals S/S rev grip band kickbacks
Just wanted more blood in the triceps. this worked great but have to keep the torso upright to keep the shoulder out of it