Thursday, September 06, 2012
It's a freakin' miracle
that I can actually train the two hand swing let alone swing the Beast for sets and reps. I really didn't think I ever would be able to, even though I was totally committed to never stopping trying. I wasn't sure I would.
I mean, after 9 years of trying and failing one might think it would never happen. But never say never and, as Geoff Neupert says, "Rif, you're one stubborn guy" and that's true. Sisu. Never Quit.
And now I so look forward to these workouts. I'm still finding my groove and I have to say it ain't pretty. Just like my DL wasn't pretty but it was pretty strong. Another thing I'm realizing that my eccentric speed has a lot to be desired but I've got some tiny hips and glutes and get off balance in this move very quickly.
Ram from the DD forum shows great eccentric speed on his two hand swing with the 40 kg. I'm really a newbie with this version of the swing and I know it'll get better. It already has each week.
And this workout working up to the 48 kg for 3x10 was a good indication that I have work to do but have still progressed tremendously.
Two Hand swings
20 kg x 10
24 kg x 10
28 kg x10
32 kg x10
36 kg x 10
40 kg x 10
48 kg x 10 x 3
32 kg x 20
28 kg x 20
this was very interesting! the H2 H workout Tuesday really helped me find my groove in the swing and it immediately transferred over and my groove felt very balanced and strong, if not as powerful as I would hope. that will come. It certainly did with the 32 kg after I swung the beast. THEN it felt light and fast.
Pushups
Eccentric only pushups
5 sets of 6 reps
the shoulder held! Nice!NO clunking or de stabilization. I WILL get my push pattern back. this was a very good start.Lot of focus on pulling through the scap adductors on the descent. Plus the snatch holds are working and the shoulder was "in" all day. No pain at all. SO weird. When a joint doesn't sit right all kinds of muscles yell at you in spasm. The second the joint is in neutral everything quiets down. very strange.
Snatch Holds
16 kg x 45 sec
20 kg x 45 sec
24 kg x 30 sec
the first set knocked the rib in and it held. these are getting better every time.
bb laterals
3 x 10/10
datsit.
Sisu/
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215 x 1, 225 miss x 2, 205 x 1 x 5 , side and rear delts , floor pushups ( deep, paused) 3 x 9
Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough spee...
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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 ... -
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....
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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...
4 comments:
Hey sweetie....you get plenty of "push up" practice...if that's what you want to call it (wink)
very funny :)) it's a different position and I have more support :))
LOL you two!
Very cool Mark, kudos for getting it done. I need to find someone that has a beast, so I can try that! Although I already know, not as many sets hahaha!
exactly FG exactly, start slow :))
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