Wednesday, March 13, 2013

Running the Rack Power swings

Still in recovery mode from the weekend and the stupid daylight saving time change. Haven't made the time to get the full stretchout either so I was a bit tight going in. But the good news is that it looks like spring has sprung and the warm weather is joy for the joints. Didn't need a pre workout hot bat either.

Power swings were on the menu today and my favorite way to do these is to run the rack to the beast and then back down. It's amazing how light the bells feel after some heavy work

Power swings
18 kg x 5
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5
36 kg x 5
40 kg x 5
44 kg x 5
48 kg x 5 x 2
44 x 5
40 x 5
36 x 5
32 x 5
28 x 5
24 x 10

85 reps

Snatch holds
18 kg x 40 sec
20 kg x 40 sec
24 kg x 40 sec
18 kg x 45 sec

these are getting better each time but are never easy on the right side. proper upper body mobs and body work will help a lot. will get this done after I finish this blog; too tight.

KB press 
16 kg x 5/5
18 kg x 4/4
20 kg x 3/3
24 kg x 2/2

just greasing the groove and playing with position. have to accept the pathway for the left is very different than the right. plus the right is still tighter. stronger but tighter.

sled drags
60 lbs x 800 feet  4 x 200ft walks

love these. need to bump volume to 1200 ft asap and then up the weight.really pump the arms and lean in  a little, takes pressure off the knee


this kids' got it right :) Nice setup

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