Heavy Power swings.

Longest day of the week today. Power swings were on the menu which made me happy. Less reps and more strength, much easier for me As Brett says," anything over three reps is cardio" and I agree. Power swings are just 2 reps more so I'll live.

And it's so cool that I can do two handers now and that they actually feel GOOD, as opposed to my one arms and snatches which feel much less stable these days than ever. The 32 kg today actually felt like the 24 for the first time (especially on the down sets). Now that's progress.

Two Hand swings
( ballistics)
16 kg x 10
20 kg x 10
24 kg  x 10

Power swings
28 kg x 5
32 kg x 5
36 kg x 5
40 kg x 5
44 kg x 5
40 kg x 5
36 kg x 5
32 kg x 5/5
         x 6/6
         x 7/7
         x 8/8 ( bell starts to slow down,done)
Ballistic 
24 kg x 20

This was a great workout. Every set felt solid and the weights felt light. Power was maintained all the way through to the last set and the 20 rep down set was crisp.

Snatch Holds
16 kg x 30 sec
         x 60 sec
20 kg x 30 sec
24 kg x 30 sec

these are getting better all the time, Really helping strength and lockout position. Left shoulder hasn't felt this stable in almost 2 years. :)) About freakin' time :)) Never should have taken this out.

Negative Pushups
4 sets of 10 

Crawling: 3 laps around the gym forward and back

Band laterals 3 x 10/10

solid day

datsit.
Sisu/